5 Tips to Beat Treadmill Boredom

What’s Included?

  • 5 Tips for Beating Treadmill Boredom


You can use progression style runs or intervals to keep things interesting on the treadmill. You could even mix them into an easy run by doing 80% of your run at your easy pace with 20% of your run being intervals.


  • Instead of:
    • 5 mile treadmill run at one pace
  • Try:
    • 1 mile easy effort (3-4 RPE)
    • 400 meters (.25 mile) hard effort (6-7 RPE)
    • Repeat x4
  • Instead of:
    • 8 mile treadmill run at one pace
  • Try:
    • 2 miles easy effort (3-4 RPE)
    • 800 meters (.5 mile) hard effort (6-7 RPE)
    • Repeat 3x with a final push at the end to finish the last mile


Try to switch up how you measure your runs – by time or by distance. Instead of doing a “6 mile run at a 10:00/mile pace” on the treadmill, challenge yourself to do 60 minutes & see how far you can go in that 60 minutes. Sometimes switching things up a little bit can give a little boost to your motivation.

3.) HIDE IT!

Put a towel or a magazine over the screen/display so you can’t see how far or how long you’ve been going.


Use music, intervals, games, and mini-challenges to keep going:

  • You could increase the speed ever so slightly with each song you listen to
  • You could increase the speed at every 10 minute interval
  • You could try to “beat” your time each mile
  • You could include some cross-training by running for a given amount
  • of time, getting off the treadmill & doing a set of crunches or push-
  • ups, and then hopping back on.
  • You could follow guided


When all else fails, remember why you’re there. You chose to get on the treadmill because you have goals that you’re working towards – and in order to accomplish those goals you might have to do things you don’t enjoy from time to time (cue hours on the treadmill). Try to remember how you’ll feel when you’re done & how lucky you are to be able to run – sometimes gratitude can help you to overcome that boredom!

Amy Haas
Run with Aim, LLC
UESCA Certified Running Coach
NASM Certified Personal Trainer
NASM Certified Nutrition Coach