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Spending time on the treadmill is a great way to help train for an upcoming 5k, especially when you are pressed for time or hampered by weather. However for many, running or walking in place can feel boring or monotonous. Maximizing your treadmill workout to prevent boredom can be easily achieved with these four steps:

  1. Create variety with interval training. Mixing up the workout with intervals of hard running at a fast speed, followed by recovery running at a slower pace relieves boredom and is also more beneficial for the body.
  2. Walk or run on an incline. The treadmill allows you to mimic outdoor hills at variable inclines. Try increasing the incline every minute for 15 minutes followed by lowering the belt every two minutes for the second half of a 30 minute workout.
  3. Don’t forget safety. Wear good-fitting running shoes, avoid using weights on the treadmill and don’t hold on to the machine.
  4. Focus on the benefits of the treadmill. Treadmills allow you to control your own pace, track your mileage and focus on your form, breathing and visualization. Recognizing these advantages may help you develop a newfound appreciation for your treadmill workout.

Read the full Chicago Tribune article.