Running News Daily

Improve performance with your indoor workouts, thanks to this expert-backed advice.

We’re going to go out on a limb here and guess that if given the choice between an outdoor run and a treadmill session, most athletes would pick option A, no hesitation. And while there’s a lot of stigma surrounding the dreadmill—er, treadmill—there are also a lot of legit perks to relying on this tool every now and then. 

The obvious: Treadmills can help you complete scheduled workouts when weather or safety concerns kibosh outside runs, T.J. Garlatz, cross country and track and field coach at Western Washington University, and certified run coach with RunDoyen, tells Runner’s World. 

They also allow busy runners to train more consistently. For example, folks with a treadmill and kids at home can hop on the machine and bust out a workout without having to arrange childcare, Garlatz adds. Another plus: You can control key variables—namely, pace and incline—making it easy to accomplish specific workouts, like hill repeats and threshold runs. This can be especially helpful for runners who don’t live in hilly places but want to train that skill, as well as those who struggle to pace themselves. 

To boot, treadmills provide a flat, soft surface, which can make running more comfortable for people with joint pain or injuries, Kai Ng, USATF- and RRCA-certified run coach in New Jersey and New York, tells Runner’s World. 

Of course, to reap the benefits of treadmills, you need to be willing to use them in the first place, which for many runners involves overcoming the negative association they have with this oft-loathed machine. To help facilitate a more positive mindset, we tapped Garlatz and Ng for their tips for how to run on a treadmill. From beating boredom to setting paces to specific workouts to try, here’s the advice that may just tempt you to hop on the belt today. 

1. Toggle With Speed and Incline

The biggest mental block people have with the treadmill is “the monotony and boredom associated with it,” Garlatz says. And if you’re running at the same exact speed and incline for your entire treadmill workout, of course it’s going to be a mind-numbing experience. 

One easy way to shake things up? Change the pace and/or grade often throughout your workout. For example, do two minutes at a 3 percent grade, then two minutes flat, then two minutes at a 5 percent grade, then two minutes flat, then two minutes at a 7 percent grade, then two minutes flat, and repeat that pattern until you’ve completed your mileage for the day. Or, embrace the concept of Fartleks and alternate between easy, moderate, and hard paces. (Of course, there are nearly infinite ways to vary your pace and incline in one workout, these are just two examples.) 

However you choose to splice things up, expect your workout to feel a whole lot quicker. “As you’re rotating through either pace zones or incline zones, after a while, you don't realize it and 25 minutes have passed,” Garlatz says. 

2. Give Yourself Time to Find a Flow

Treadmill running (and really, any type of running) is not going to feel awesome for the first mile or two. “I don’t think anybody really enjoys the first 20 minutes,” Ng says. “No one starts running and says that this is amazing. Not even elite athletes.” 

Instead, “it takes some time to get into a flow state where everything locks in and you feel good,” he explains. Remind yourself of this fact before you start your treadmill workout so that you can better embrace the initial discomfort instead of being tempted to quit three minutes in when your legs still feel like lead. 

3. Focus on Form

Logging an easy run on the treadmill is “a great opportunity to work on good running form,” Ng says. That’s because the surface is soft and even, and there are fewer distractions compared to outdoor running, he explains. To do this, complete a body scan every five minutes. 

Here’s how: First, check your posture. Are you standing up tall? If not, imagine a balloon gently pulling the top of your head, straightening your spine, Ng says. Next, think about relaxing your shoulders, arms, and hands. Then, make sure you’re leaning slightly forward from your ankles (not your hips) and focus on pushing the belt backwards with every step, he says. 

Finally, note where on the belt you’re running. “‘The ideal place is probably the middle,” Ng says. “You don’t want to be too far back where you have to worry about falling off or you don’t want to be too far forward where it intrudes on arm swing.” 

4. Combine Outdoor Runs With Treadmill Time

The treadmill doesn’t have to be an all or nothing tool. “You can make treadmill running part of your run—it doesn’t have to be the run,” Ng says. 

What he means by this: Weather and location permitting, instead of committing to a full workout on the treadmill, which in itself can be daunting and loathsome, warm up by jogging outdoors to the gym. Once you get there, hop on the belt and run a little faster for a brief period of time (for example, go for 20 minutes at marathon pace). Then, get off and jog home at an easy pace, Ng suggests. This hybrid approach can reduce the intimidating factor of treadmill running by bookending your run with fresh air and sunshine. 

5. Recruit a Friend–or Five

Fact: “All running is better when you’ve got friends or workout buddies,” Garlatz says. Though most social runs happen outdoors, cajoling a pal or group to join you for a treadmill session (so long as you have access to a space with multiple machines in a row) can be a great way to make an otherwise loathsome workout more appealing. 

Don’t know any local people who run? Reach out to an area run club to get connected with possible treadmill buddies or sign up for Peloton to join a virtual community. 

6. Pair It With Something Positive

One surefire way to make the ‘mill more palatable is to cue up a favorite movie or TV show to watch it while you stride, Garlatz says. Consider it a treadmill-specific treat (after all, you can’t safely stream Netflix while running outdoors) and save up your most-anticipated episodes for the days when you’ll be hopping on the belt. A side benefit of this approach: By combining exercise and screen time, you can free up your schedule late in your day when you may otherwise be parked on the couch watching the tube. 

Just be sure to save this for an easy or long treadmill run where you can just zone out instead of a speed or interval-focused workout that requires more concentration. 

Oh, and speaking of concentration, if you’re streaming and striding, make sure to stay aware of your surroundings. Obviously you need to pay attention enough so you don’t fall off the treadmill, Ng says. 

Not a TV or movie buff? Lean on your go-to podcast or favorite Spotify playlist to help pass treadmill minutes. 

7. Try a Threshold Run

Outdoor threshold workouts can be a tough skill to master, considering people tend to either over or undershoot their goal pace, Garlatz explains. But on the treadmill, pacing is guaranteed: Simply input your desired speed and then resist the urge to toggle with the numbers until you’ve completed your workout. You can also pay attention to your heart rate as you go to make sure you stay within that zone. 

8. Conquer Hills

Like we mentioned, treadmills can be a great way to incorporate hill-specific training, and playing with the incline can be a surefire hack for making your workout more interesting. 

For a no-brainer hill workout, simply use the machine’s “hill run mode” (many treadmills have this) and you’ll get a workout that automatically cycles through varying incline levels, Garlatz says. 

If your treadmill doesn’t have this feature, simply adjust the incline manually. Garlatz recommends alternating between a 2, 3, and 4 percent grade. If you’re looking for a little more challenge, increase the grade to 6, 7, or 8 percent for brief bursts, though keep in mind “once you get past 6 or 7 percent, it’s honestly pretty darn steep and it makes it a little bit less enjoyable,” Garlatz warns. 

Another option: If you’re training for a specific race with known hills, look up the course elevation profile and simulate some of the climbs during your treadmill runs, Ng says. 

9. Run Intervals for Time vs Distance

The treadmill can be a great place for speed workouts, but instead of going for distance, run for time. That’s because the former can involve doing a lot of math—wait, how many tenths of a mile equals one 200-meter repeat?—which can be distracting and tedious, Ng says. Plus, if the treadmill is running continuously, sometimes it’s hard to remember exactly what distance you started a sprint at (and thus when it’s time to pump the brakes), Garlatz adds.

For a fuss-free workout, crunch the numbers ahead of time to figure out how to translate your sprint workout from distance into time. For example, if you typically run 400-meter sprints at an 8-minute mile pace, aim to run hard for 2 minutes on the treadmill at 7.5 mph.

10. Embrace 0% Grade

You may have heard the common advice to always set the treadmill to a 1 percent incline if you want to simulate running on flat ground outdoors. “The theory behind it is that because there’s no wind resistance or air resistance that you’re encountering when you’re running on a treadmill,” Garlatz explains. So, by bumping up the treadmill incline, you level the playing field, so to speak. 

But a 1 percent grade isn’t always necessary, Gartlaz caveats. In fact, he sometimes encourages athletes to leave the grade at 0 and instead run at a slightly faster pace—say, 7:50 per mile versus 8 minutes. “If you put the treadmill at 1 percent and theoretically, the effort is a little bit harder, our legs aren’t turning over as fast,” he explains. “And so if you keep the incline flat, then sometimes you’re getting a little bit more practice just turning your legs over more quickly.” This can help train your neuromuscular system to be able to maintain faster paces, which can become helpful in a race day scenario, he explains. 

11. Stay Hydrated and Cool

Unless it’s the heat of the summer, chances are you’ll sweat more during a treadmill workout compared to an outdoor session. That’s because on a treadmill, the room tends to be hotter than outside and the heat your body generates from exercise hangs around you, sort of like a hot fog, Garlatz explains. Compare that to outdoor running, where the naturally cooler temps and wind resistance help cool you as you stride, and it’s no surprise you may overheat on a treadmill. 

Combat the effects of that—namely, discomfort and diminished performance—by bringing ample hydration. Also consider propping a fan on the treadmill for mid-workout cooling. Even a little tiny fan can “go a long way,” Ng says. 

12. Don’t Trust Your Watch

PSA for all runners who use a fitness smartwatch: You can’t trust the distance and pacing data for treadmill runs. “At least for now, the GPS and indoor running mode for Garmin, for any other running watches, is just so inaccurate,” Ng says. So instead of tracking your workouts via a wrist-worn device, simply rely on what the treadmill itself reports for your distance and pace, he advises. 

13. Work on Cadence

Another way to rev up your excitement for the treadmill—plus practice your cadence—is to line-up a beats-per-minute (bpm)-specific playlist. Ng recommends striding at 150 bpm or faster, he explains. 

On Spotify or most any other music provider, search for playlists tagged under a certain bpm. A bunch of options should show up; pick one that jives with your musical tastes. Then, once you’re adequately warmed up, hit play and do your best to stride to the rhythm. 

14. Maintain Paces You’d Run Outside

Need to move a scheduled outdoor run to the treadmill? You don’t have to reinvent the wheel. “A lot of the components are really easy to mimic,” Gartlaz explains. A well-rounded run will start and end with easy running, two components Gartlaz recommends also doing on the treadmill. 

In terms of the workout itself, whatever target pace you planned for your outdoor run will likely suffice for a treadmill session, Gartlatz says. For example, if you were aiming to hold a 9-minute-per-mile pace outside, then that should be your target for the treadmill—most machines will tell you how a mile-per-hour pace corresponds to a minutes-per-mile pace, but if not, here’s a quick cheat sheet you can reference. 

For interval and threshold running, just make sure you know ahead of time which pace zones you’re targeting so you can set the treadmill accordingly. Also, don’t feel beholden to the numbers. “You definitely can run by feel and just adjust the paces up and down accordingly,” Gartlaz says.

Long before he became the fastest man in history, before the Olympic gold medals, world records, and global superstardom, Usain Bolt was simply a gifted teenager with extraordinary speed and limitless potential. In 2002, on the track at Kingston's National Stadium in Jamaica, the world witnessed the first chapter of a story that would forever change athletics.

At just 15 years old, Bolt lined up for the men's 200 metres at the World Junior Championships with the weight of expectation resting on young shoulders. Competing before a passionate home crowd, the Jamaican prodigy produced a performance that instantly captivated the athletics world. Crossing the finish line in 20.61 seconds, he became the youngest athlete ever to win the men's 200m title at the championships.

It was far more than a gold medal. It was the moment the world realised that a once-in-a-generation talent had arrived.

Bolt's victory in Kingston marked the beginning of one of the greatest careers in sporting history. Over the years that followed, he rewrote the record books, dominated the Olympic Games and World Championships, and transformed sprinting into a global spectacle through his breathtaking speed, infectious personality, and unrivalled confidence. His legacy continues to inspire young athletes across the globe, many of whom dream of following the same path he once began as a teenager.

This week, that dream comes alive once again as the World Athletics U20 Championships take centre stage at the iconic Hayward Field in Eugene, Oregon. The venue has already witnessed the birth of future superstars. In 2014, it was where Britain's Dina Asher-Smith and Uganda's Joshua Cheptegei captured their first global titles, launching careers that would later produce world championships, Olympic medals, and lasting legacies in athletics.

Twelve years later, another generation arrives in Eugene hoping to create its own defining moment.

Among the brightest young talents is Great Britain's Jake Odey-Jordan, the 200m bronze medallist from Lima who now owns the European U20 100m record after an astonishing 10.01-second performance. He enters the championships eager to build on his growing reputation as one of Europe's most exciting young sprinters.

The United States will look to Tate Taylor, who has already made history as the first American high school athlete to break the 20-second barrier for the 200 metres. Fresh from a Diamond League victory in a sensational 19.75 seconds, he arrives in Eugene carrying the momentum of one of the most remarkable junior seasons ever recorded.

Jamaica, the nation that introduced the world to Usain Bolt, will once again have high hopes through Shanoya Douglas. The talented sprinter has established herself as one of the championship's leading contenders after producing lifetime bests of 10.98 seconds for the 100m and 22.11 for the 200m this season.

History has repeatedly shown that the World U20 Championships are far more than a junior competition. They are often the first chapter in the careers of future Olympic champions, world record holders, and global icons. Every generation arrives with ambitious dreams, but only a select few leave having announced themselves to the world.

No one can say with certainty whether the next Usain Bolt will emerge this week. Greatness cannot be predicted, and legends are never manufactured. Yet every legendary career begins with a single breakthrough performance.

For Bolt, that defining moment came in Kingston in 2002.

Now, under the famous lights of Hayward Field, another group of gifted teenagers stands ready to chase history. Somewhere among them could be the next athlete whose name will inspire the world for years to come.

"An athlete cannot run with money in his pockets. He must run with hope in his heart and dreams in his head." More than seventy years after those words were spoken, they remain among the most powerful messages ever shared in distance running. They are often quoted as simple motivation, but behind them lies a remarkable story of sacrifice, courage, conviction, and an unwavering belief that true greatness is never measured by financial reward.

Few athletes have left a legacy as enduring as Emil Zátopek. Known around the world as "The Czech Locomotive" for his relentless determination and unmistakable running style, he redefined what was possible in endurance racing. His legendary performance at the 1952 Olympic Games in Helsinki still ranks among the greatest achievements in athletics history. In the space of just nine days, he captured Olympic gold in the 5,000 meters, the 10,000 meters, and, incredibly, the marathon—a race he had never attempted before.

Yet the world in which Zátopek competed was vastly different from today's professional athletics landscape. During the 1950s, elite sport officially operated under strict amateur rules. Olympic athletes were forbidden from accepting prize money or earning a living directly from competition, although unofficial financial arrangements existed in many sports. Zátopek himself never raced for appearance fees or lucrative prize purses. Instead, he served as an officer in the Czechoslovak People's Army, receiving a military salary while representing his country. Running brought him glory, but not personal wealth.

It was within that environment that his famous words carried genuine meaning. For Zátopek, success was never driven by the promise of money. He believed the greatest performances were fueled by hope, ambition, discipline, and the courage to pursue dreams that seemed impossible. Those qualities, rather than financial incentives, formed the foundation of lasting excellence.

With the benefit of history, his words carry even greater significance. In 1968, during the Prague Spring, Zátopek openly supported democratic reforms in Czechoslovakia. When the movement was crushed, he paid a heavy personal price for standing by his principles. He was stripped of his military rank, removed from public life, and forced into years of manual labor. The man who had once stood proudly atop the Olympic podium found himself performing physically demanding jobs, far removed from the stadiums where he had inspired millions.

His story reminds us that the values he expressed were not empty words crafted for public admiration. He lived by them, even when doing so came at enormous personal cost. His belief that hope and conviction mattered more than material rewards became evident not only in the races he won, but also in the hardships he endured with remarkable dignity.

Distance running has changed dramatically since Zátopek's era. Today's elite athletes compete in a fully professional sport where prize money, sponsorship contracts, appearance fees, and endorsement deals can be worth millions. Success on the track and roads now offers opportunities that were unimaginable during the age of amateur competition. Professionalism has transformed the sport, allowing athletes to train full-time, access world-class coaching and sports science, and build financially secure careers.

Yet despite these changes, the essence of Zátopek's message has never lost its relevance.

Every elite runner naturally hopes to earn a good living from years of dedication and sacrifice. There is nothing wrong with financial success, and the rewards available today have elevated the standard of competition across the world. But history consistently shows that money alone is rarely enough to sustain greatness. The athletes whose careers endure the longest are often those driven by an inner passion to improve, to test their limits, and to chase excellence for its own sake. Financial rewards become the result of that commitment, not the reason for it.

When competition is motivated solely by wealth, its deeper purpose can fade. But when an athlete races with genuine belief, relentless determination, and an unwavering dream, extraordinary performances often follow naturally.

That is why Emil Zátopek's words continue to resonate across generations. His legacy extends far beyond Olympic medals and world records. It lives in every runner who laces up their shoes with a goal that cannot be measured in dollars, every athlete who refuses to surrender when the race becomes painful, and every competitor who understands that the greatest victories begin long before the finish line.

The economics of distance running may have evolved beyond recognition, but the heart of the sport remains unchanged. Every athlete still arrives at the starting line carrying something far more valuable than money—hope in their heart and dreams in their head. Those invisible qualities have always been, and will always remain, the true fuel of greatness.

Winning a major championship is never just about crossing the finish line first. Behind every gold medal lies a carefully crafted race plan, and Josh Kerr's unforgettable Commonwealth Games triumph in Glasgow was a perfect example of tactical brilliance meeting extraordinary finishing speed.

While the final time of 3:54.12 for the mile will be remembered as the official result, the split times reveal a much deeper story—one of patience, precision, and devastating acceleration when it mattered most.

Kerr resisted any temptation to force the pace from the gun. Instead, he settled into a controlled rhythm, allowing the opening stages to unfold naturally. His first four 100-metre segments—14.9, 15.1, 15.3 and 15.1 seconds—brought him through 400 metres in 60.4 seconds, a measured opening that conserved valuable energy while keeping him firmly in contention.

The second lap remained equally composed. Passing 500 metres in 15.3 seconds before recording splits of 15.7, 16.2 and 15.4, Kerr reached 800 metres in 2:03.0. The pace had eased, but that was exactly where the Scottish star wanted to be. Rather than chasing early speed, he was setting the stage for a decisive finish.

Everything changed after halfway.

Kerr gradually increased the tempo with smooth, controlled acceleration. His 900-metre and 1,000-metre splits of 15.2 and 14.9 seconds signalled that the race was beginning to stretch. He then surged through 1,100 metres in 14.3 seconds before covering the next 100 metres in just 13.4 seconds to reach 1,200 metres in 3:00.8.

From there, the home crowd witnessed championship running at its finest.

Instead of fading, Kerr became even stronger. He reeled off three consecutive 100-metre splits of 13.4, 13.4 and 12.8 seconds, dismantling the field with every stride. His final 100 metres were covered in a stunning 12.5 seconds, sealing an emphatic victory and sending the Glasgow crowd into celebration.

The progression of his race was remarkable. After opening with relaxed 15-second splits, Kerr transformed the closing stages into a demonstration of world-class speed endurance. His ability to accelerate continuously over the final 600 metres highlighted not only exceptional fitness but also supreme confidence in his race plan.

Championship middle-distance racing is rarely about producing the fastest possible time from the start. More often, it rewards athletes who understand when to conserve energy and when to unleash everything they have left. Kerr executed that philosophy to perfection.

His split chart paints the picture of a runner who never panicked, never wasted effort, and saved his greatest weapon for the closing stages. It was a textbook display of patience followed by relentless aggression—a combination that turned a tactical race into a memorable Commonwealth gold medal performance.

For aspiring middle-distance runners, Kerr's Glasgow masterpiece offers an important lesson: the strongest finish often belongs not to the athlete who runs hardest from the gun, but to the one who knows exactly when to make their move. On home soil, Josh Kerr timed that move to perfection, producing a performance that will stand as one of the defining moments of the championships.

At just nine years old, Oliver Smith has achieved something extraordinary—not by chasing records or medals, but by proving that determination, compassion, and consistency can create a life-changing impact.

Hailing from Wombwell, on the outskirts of Barnsley, Oliver set himself a remarkable challenge at the beginning of the year. Rather than attempting a single marathon, he decided to complete the equivalent distance of nine marathons over several months. From January 1 to April 26, the young runner covered an incredible 380 kilometres, breaking the distance into manageable daily runs suitable for a child his age.

His routine was built on dedication. Saturdays were reserved for parkrun events, Sundays for junior parkrun, while the remaining kilometres were steadily accumulated throughout the week. Averaging approximately 3.3 kilometres each day, Oliver never lost sight of the goal that inspired every step.

The challenge carried deep personal meaning. Last summer, Oliver's father, Tom Smith, suffered a devastating health setback after losing most of the vision in one eye. Medical examinations revealed a 4-centimetre meningioma wrapped around his optic nerve, leading to a complex 12-hour operation at the Royal Hallamshire Hospital in Sheffield.

Throughout the family's difficult journey, The Brain Tumour Charity provided invaluable guidance, support, and reassurance. Grateful for the help his family received, Oliver decided he wanted to give back in the most meaningful way he could. He launched a fundraising campaign with an initial goal of raising £2,000 to support others facing similar challenges.

What followed exceeded everyone's expectations.

Oliver brought his incredible fundraising challenge to a memorable conclusion at the Mini London Marathon, finishing on the very same day his mother, Hannah Smith, completed her first-ever London Marathon. It was a fitting family celebration of courage, resilience, and perseverance.

By the time Oliver crossed the finish line, donations had soared beyond £16,500—more than eight times his original target. His remarkable achievement captured the hearts of supporters, demonstrating how one young boy's determination could unite an entire community behind an important cause.

For Oliver, however, the journey is far from over. Inspired by the overwhelming support and the difference his efforts have made, he has already begun working toward his next fundraising challenge.

His story serves as a powerful reminder that age is no barrier to making a meaningful difference. Sometimes, the greatest acts of courage are measured not by speed or distance, but by the willingness to take one small step after another for the benefit of others.

Oliver Smith's inspiring journey is more than a fundraising success—it is a testament to the strength of family, the power of kindness, and the extraordinary impact that can begin with the simplest decision to help.

Sometimes the smallest opportunity creates the greatest triumph, and Jamaica's Navasky Anderson proved exactly that with a stunning performance to capture the men's 800m title at the 2026 Commonwealth Games in Glasgow.

Less than 24 hours after scraping into the final by the slimmest of margins, Anderson produced the race of his life, surging to victory in 1:45.33 to complete one of the most remarkable comeback stories of the championships. His gold medal was not only a reward for exceptional talent but also for courage, determination, and unwavering belief when everything was on the line.

The journey to the top nearly ended in the semifinals. Locked in an intense battle with England's Max Burgin for the final qualification place, Anderson threw himself across the finish line in a dramatic dive, stopping the clock at 1:45.38. That desperate effort earned him the last available place in the final as the fastest non-automatic qualifier, keeping his Commonwealth dream alive by the narrowest of margins.

With another chance in his hands, the Jamaican made sure it counted.

In a fiercely contested final, Anderson displayed outstanding tactical awareness and patience throughout the opening stages before unleashing a devastating finishing kick down the home straight. His perfectly timed acceleration left the rest of the field with no answer as he crossed the finish line first, securing a memorable Commonwealth crown and one of Jamaica's standout victories of the Games.

Australia's Luke Boyes delivered an impressive performance to claim the silver medal in 1:45.93, while Kenya's Wyclife Kinyamal battled strongly to take bronze in 1:46.12 after another highly competitive championship race.

Anderson's unforgettable triumph will be remembered as one of the defining moments of Glasgow 2026—a powerful reminder that championships are not always won by the fastest qualifier, but often by the athlete who refuses to surrender. From a fearless dive that kept his hopes alive to a brilliant gold-medal performance less than a day later, the Jamaican wrote one of the most inspiring chapters of these Commonwealth Games.

Men's 800m Final Results

1. Navasky Anderson (Jamaica) — 1:45.33

2. Luke Boyes (Australia) — 1:45.93

3. Wyclife Kinyamal (Kenya) — 1:46.12

Navasky Anderson arrived in the final as the last man to qualify, but he left Glasgow as the Commonwealth champion—a remarkable transformation that perfectly captures the unpredictable beauty of championship athletics.