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.

Some victories are measured by finish times. Others are defined by the obstacles overcome simply to reach the starting line.

For American Paralympic swimmer Ali Truwit, completing the New York City Marathon represented far more than covering 26.2 miles. It was the culmination of an extraordinary journey of survival, resilience, and unwavering determination that began with a life-altering shark attack just two years earlier.

On a crisp November morning in 2025, Truwit crossed the iconic finish line wearing a carbon-fibre running blade, fulfilling a promise she had made while recovering in a hospital bed after losing her lower left leg. The emotional milestone marked another remarkable chapter in one of the most inspiring comeback stories in modern sport.

The road to that unforgettable finish began only days after Truwit celebrated a major personal achievement. In May 2023, she completed her first marathon in Copenhagen alongside her mother. Just ten days later, while enjoying a graduation trip to Turks and Caicos with former Yale swimming teammate Sophie Pilkinton, tragedy struck.

While the pair were snorkelling, a shark attacked Truwit, severely injuring her left leg. Displaying remarkable courage, the two swam approximately 55 metres back to their boat, where Pilkinton—then a medical student—quickly applied a tourniquet that stopped the bleeding and ultimately saved Truwit's life.

Doctors were forced to amputate her lower left leg on her 23rd birthday.

Even in the darkest moments of recovery, Truwit's determination never disappeared. Reflecting on having recently completed her first marathon, she joked with one of the first responders that at least she had managed to run a marathon before the attack. The responder's simple but powerful reply would remain with her throughout rehabilitation: "You'll run another one."

Those words became a source of hope during the long and demanding road back.

Only weeks after surgery, Truwit began learning to walk on a prosthetic limb before gradually returning to the swimming pool. The process was anything but straightforward. The water that had once been her sanctuary became a source of painful memories, yet she refused to allow fear to define her future.

Her relentless work ethic soon produced extraordinary results.

Less than 16 months after the attack, Truwit represented the United States at the Paris 2024 Paralympic Games, producing a sensational performance to claim both silver and bronze medals. Standing on the Paralympic podium was a powerful reminder of how far she had come in such a short period, and she dedicated those achievements to everyone who had helped save her life.

Still, another dream remained unfinished.

The New York City Marathon carried deep personal significance. It was not merely another endurance event but a symbolic return to the city where her life had changed forever. On November 2, 2025, she lined up in Staten Island accompanied by 13 family members and close friends, all proudly representing her nonprofit foundation, Stronger Than You Think. Among them was Pilkinton, the friend whose quick thinking had preserved her life on that unforgettable day in the Caribbean.

Together, they covered every mile of the marathon before celebrating an emotional finish that Truwit later described as being "over the moon."

Completing a marathon on a carbon-fibre running blade presents challenges far beyond those faced by able-bodied runners. The prosthetic demands greater strength from the hips, core, and remaining leg while requiring exceptional balance, coordination, and endurance. Truwit's preparation combined months of disciplined training, patience, and mental resilience as she effectively taught herself how to run again.

Her story extends well beyond medals and marathon finishes.

Inspired by her own recovery, Truwit founded Stronger Than You Think, a nonprofit organisation dedicated to helping individuals overcome physical and financial barriers following limb loss. Recognising that sports prosthetics can cost tens of thousands of dollars and are often not covered by insurance, the foundation provides financial assistance for prosthetic devices, supports water-safety education, and promotes opportunities within Paralympic sport.

The organisation has already helped provide more than 11 prosthetic limbs, delivered nearly $200,000 in direct support, and funded over 4,000 hours of water-safety lessons benefiting more than 700 young people.

Throughout her journey, Truwit has remained refreshingly honest about the emotional challenges that continue to accompany recovery. She has openly acknowledged that healing is an ongoing process and that grief can still come in waves. Rather than portraying an effortless comeback, she has demonstrated that resilience is built through persistence, even on the hardest days.

Her remarkable transformation resonates far beyond elite sport. While few people will ever experience the trauma she endured, countless runners and athletes understand the frustration of injury, disappointment, or rebuilding after adversity. Truwit's journey serves as a powerful reminder that recovery is rarely linear and that courage is often measured by the willingness to keep moving forward despite uncertainty.

Now looking ahead to the Los Angeles 2028 Paralympic Games, Truwit continues to redefine what is possible. She is no longer known simply as the swimmer who survived a shark attack. She has become a Paralympic medallist, marathon finisher, advocate, and symbol of resilience whose story continues to inspire athletes around the world.

Her journey proves that while life can change in an instant, so too can the strength of the human spirit. Sometimes the greatest triumph is not returning to the person you once were, but discovering someone even stronger than you ever imagined possible.

Sprint and hurdles superstar Sydney McLaughlin-Levrone has entered an exciting new chapter in her remarkable life, welcoming her first child with husband Andre Levrone. The four-time Olympic champion and women's 400m hurdles world record holder announced the birth of their daughter, Savannah Michelle Levrone, who was born on Sunday, July 12, 2026.

The couple shared the joyful news with an emotional message celebrating the arrival of their daughter and expressing gratitude to everyone who supported them throughout the pregnancy. Sydney described Savannah as "our blessing and our joy," while expressing excitement and faith for the future that lies ahead for their growing family.

The announcement marks a deeply personal milestone for one of the most accomplished athletes of her generation. Renowned for redefining the women's 400m hurdles through a succession of record-breaking performances, McLaughlin-Levrone now embraces a new role beyond the track as a mother.

The timing of the announcement adds another layer of significance. Just days earlier, Sydney reflected on the 10th anniversary of qualifying for her first Olympic Games at only 16 years old—a breakthrough that launched one of the most decorated careers in modern athletics. Ten years later, her journey has come full circle with another life-changing milestone, underscoring that her greatest moments continue to extend beyond sporting success.

The arrival of Savannah Michelle Levrone has been met with an outpouring of congratulations from athletes, fans, and the wider sporting community, who have celebrated the couple as they begin this new chapter together. As Sydney McLaughlin-Levrone steps into motherhood, the athletics world will undoubtedly continue to follow her inspiring journey—both on and off the track.

Ethiopia's Tsige Gebreselama produced one of the standout road running performances of the season on Sunday, storming to victory at the prestigious Boilermaker Road Race 15K in Utica, New York, with a sensational course record of 47:29.

From the opening kilometers, Gebreselama controlled the race with remarkable composure and precision, maintaining a relentless pace that ultimately erased the previous course record and secured one of the fastest performances ever recorded on the historic course. Her commanding display further reinforced her reputation as one of the world's leading road and distance runners.

The Ethiopian celebration continued as Melknat Wudu crossed the finish line in second place in 47:44, completing a dominant one-two finish for her country. Kenya's Priscah Cherono claimed third in 48:14 after a determined effort, rounding out a world-class podium in a race featuring some of the finest distance runners on the international circuit.

The battle behind the podium remained fiercely competitive. Kenya's Everlyn Kemboi finished fourth in 48:28, narrowly ahead of compatriot Selah Busienei, who clocked 48:31 for fifth. Ethiopia's Netsanet Desta and Alem Nigus Tsadik followed in sixth and seventh respectively, while Kenya's Mercy Cherono secured eighth place.

American athletes also delivered encouraging performances on home roads. Veteran Stephanie Bruce finished ninth in 50:40, with Jackie Gaughan completing the top ten in 51:02 to cap a strong showing for the host nation.

Boilermaker Road Race 15K – Women's Top 10 Results

1. Tsige Gebreselama (Ethiopia) – 47:29 (Course Record)

2. Melknat Wudu (Ethiopia) – 47:44

3. Priscah Cherono (Kenya) – 48:14

4. Everlyn Kemboi (Kenya) – 48:28

5. Selah Busienei (Kenya) – 48:31

6. Netsanet Desta (Ethiopia) – 48:46

7. Alem Nigus Tsadik (Ethiopia) – 48:48

8. Mercy Cherono (Kenya) – 50:23

9. Stephanie Bruce (United States) – 50:40

10. Jackie Gaughan (United States) – 51:02

The women's race combined exceptional depth with remarkable speed, as several athletes broke the 49-minute barrier in a contest that showcased the global strength of elite road running. Gebreselama's record-breaking run now stands as a new benchmark in the rich history of the Boilermaker 15K, adding another memorable chapter to one of the United States' most celebrated road races.

Kenya's Alex Matata delivered a sensational performance to claim the men's title at the prestigious Boilermaker Road Race 15K in Utica, New York, producing a dominant run that underlined his growing reputation as one of the world's finest road racers.

Matata surged to victory in an outstanding time of 42:24, mastering the demanding course with a display of strength, speed, and tactical brilliance. His commanding performance secured a memorable triumph in one of the United States' most celebrated road races, adding another significant international victory to his career.

Kenya's success was further highlighted by Kiprono Sitonik, who produced an equally impressive run to finish second in 42:53, completing a remarkable one-two finish for the East African nation. South Africa's Adam Lipschitz rounded out the podium after clocking 43:14 to claim third place following a determined effort.

The race featured a highly competitive international field, with American athletes Reid Buchanan and Hillary Bor finishing fourth and fifth respectively, while another Kenyan, Victor Shitsama, added to his country's strong showing by taking sixth place.

Matata's victory once again showcased Kenya's enduring strength in global road racing, as its athletes continued to dominate major international competitions through exceptional endurance, tactical awareness, and relentless finishing speed. His performance in Utica not only thrilled the spectators lining the streets but also reinforced the depth of Kenyan distance running on the world stage.

Men's Top 10 Results – Boilermaker Road Race 15K

1. Alex Matata (Kenya) – 42:24

2. Kiprono Sitonik (Kenya) – 42:53

3. Adam Lipschitz (South Africa) – 43:14

4. Reid Buchanan (United States) – 43:38

5. Hillary Bor (United States) – 43:40

6. Victor Shitsama (Kenya) – 44:02

7. Futsum Zienasellassie (United States) – 44:32

8. Charlie Sweeney (United States) – 44:37

9. Sam Lawler (United States) – 44:54

10. Tyler Berg (United States) – 45:08

With another major road racing title added to his résumé, Alex Matata continued his impressive 2026 campaign while reinforcing his status as one of the leading names on the international road racing circuit. The Boilermaker 15K once again delivered a high-quality contest, with athletes from across the globe producing memorable performances in one of the United States' most prestigious road races.

Eliud Kipchoge's remarkable World Tour continued on Brazilian soil as the Kenyan marathon icon completed the New Balance 42K Porto Alegre Marathon, crossing the finish line in 2:18:39 to place 12th overall during the second stop of his ambitious seven-continent global running tour.

Competing against a strong international field, the two-time Olympic marathon champion displayed the resilience and determination that have defined his legendary career. While the result was not among the victories that have made him one of the greatest marathon runners in history, Kipchoge once again demonstrated the unwavering commitment that continues to inspire athletes and fans across the globe.

Morocco's Zineddine Ouria claimed victory in a superb 2:08:49, with Kipchoge finishing 9 minutes and 50 seconds behind the race winner after navigating the demanding course in Porto Alegre.

Kipchoge began the race with controlled and confident pacing, reaching 5km in 15:34 before passing the halfway mark in 1:05:07. As the race entered its decisive stages, the pace gradually slowed, but the veteran marathoner pressed on with characteristic determination, completing the 42.195-kilometre challenge in 2:18:39.

For many, the story will be told through the finishing position. But for those who truly understand greatness, this journey is about far more than medals, records, or podium finishes. Kipchoge's World Tour is a celebration of the sport itself—an opportunity to connect with runners across every continent, inspire the next generation, and continue living by the philosophy that has become synonymous with his career: "No Human Is Limited."

The Brazilian appearance also carried added significance, coming shortly after Kipchoge was permanently honoured in Porto Alegre with his footprints unveiled at the entrance of Parque Harmonia—a lasting tribute to his extraordinary impact on distance running and his enduring legacy in the sport.

Once a champion. Forever an inspiration. Legends do not stop inspiring when the victories become fewer; they inspire because they never stop showing up. Through every stride, every finish line, and every challenge embraced, Kipchoge continues to prove that true greatness is measured not only by what an athlete wins, but by the lives they touch along the way.

With the second stop of his World Tour now complete, Kipchoge will turn his attention to the next chapter of his global adventure when he lines up at the Melbourne Marathon in Australia this October. Wherever he races, millions will once again follow the journey of a man whose legacy extends far beyond the stopwatch.