Let's face it, treadmill running is usually not at the top of every runner's favorite list. It's often called the "dreadmill" because the thought of running in place, staring at a screen or wall, sounds anything but fun. But it doesn't have to be that way. With a few tips and tricks, treadmill running can become something that you enjoy and an effective part of your training.

It Starts with Your Mindset

Before you even step onto the treadmill, take a moment to shift your mindset. If you start your run thinking, "This is going to be awful", you are setting yourself up for a mentally challenging workout. Try reframing your thoughts and stop calling it the dreadmill.

Instead of thinking about how much you dislike the treadmill, change your mindset and think of it as an opportunity to focus on your form, try a new type of workout, or catch up on your favorite shows.

It shouldn't be your backup plan or worst-case scenario. It's a valuable tool to help you work towards your goals. We have even seen lots of elite athletes, like Jakob Ingebrigtsen and Emma Bates, spend a lot of time on the treadmill to help them train during both the off-season and racing season.

Mix Up Your Workouts and Focus on Time

One of the easiest ways to make treadmill running more enjoyable is to add variety. Running at the same pace for a set distance can feel like forever, but mixing in different paces or inclines helps to keep things exciting. Plus, focusing on time rather than distance can make your workout feel more manageable.

Why focus on time? Your body doesn’t know distance—it knows the amount of time you’re putting it under stress. Training for time also gives you the flexibility to listen to your body and adapt your effort without obsessing over numbers.

For example, instead of staring at the display waiting for the miles to add up, aim for a 30-minute run broken into smaller, manageable intervals. Here are a few COROS Workouts that you can add to your training calendar for those treadmill run days:

Intervals: Warm up for 20 minutes, then alternate between running fast for 2 minutes and jogging slowly for 2 minutes. Repeat for 4 times, then alternate between running fast for 1 minute and jogging slowly for 1 minute. Cool down for 10 minutes.

Hills: Set the treadmill to a slight incline (1–2%) every 5 minutes and run at a steady effort for 2 minutes, then return to flat for recovery.

Progression Runs: Start with a 5-minute warm-up at an easy pace. Every 5 minutes, increase your speed slightly until you’re running at a strong, steady effort. Cool down with 5 minutes of slow jogging.

Incorporate COROS POD 2 for Accurate Data

A frustrating part of treadmill running is the lack of reliable data. When you’re running outdoors, your COROS watch uses GPS satellites to measure your pace and distance accurately. Indoors, however, GPS doesn’t work, so your watch relies on your arm movements to estimate those numbers. This can lead to inaccuracies, especially if you change your stride or hold your upper body tightly as you run.

The COROS Pod 2 helps solve this problem by providing accurate data for indoor runs. It clips to your shoe to measure your stride, cadence, and pace. When paired with your COROS watch, the POD 2 ensures that your stats are as accurate on the treadmill as they are on the road. Having reliable data helps you track your progress and feel more confident about your workouts.

COROS Extender Feature

The Extender feature will allow your watch and the COROS App to work in tandem with one another during activity tracking; displaying the information collected by the watch in real-time on your phone. Instead of always glancing at your wrist to see your data, you can set up the extender on your smart device and place it on the treadmill in front of you. To learn more about how to use the Extender feature, check out this support article.

Remember, your body doesn’t care whether you’re running on a treadmill or outside—it only knows the effort and time you’re putting in. This winter, instead of dreading the treadmill, embrace it as an opportunity to train smarter and stay consistent.

How Can COROS Coaches Help?

COROS Coaches are a team of dedicated and certified coaches that can guide you in your training and understanding of your metrics, for free. Email them at coach@coros.com today and get the discussion going on how to make the most out of your indoor training!