How not to go crazy with boredom on a treadmill

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Running on a treadmill in a gym is terribly monotonous and sometimes traumatic. But what if the streets are covered with snow so that the only possible run is skiing, and you have the first marathon in your life scheduled for the spring? It's one thing to do short workouts over short distances, but how can you run more than 10 km without dying of boredom?

Unfortunately, a long running workout on the track in the gym is really very, very boring! Personally, after half an hour I get tired of marking time, my head starts to feel slightly dizzy, if I suddenly decide to stop for at least a second. Only one thing saves - a gorgeous view from the window of the river and the embankment. Looking at the TV screen, which usually hangs in front of the treadmills, is, firstly, not very convenient, as the neck gets tired, and secondly, it is corny and unsafe and is suitable only for those who walk on treadmills, and do not prepare for a marathon. You can't talk too much with your neighbors on the treadmills, you can't discuss interesting topics, and you can't even run a race. In general, sadness-longing!

But you need to prepare for a marathon, so we offer you some useful tips from a coach that will save you from boredom and help you achieve your goal.

Tip # 1. Eat the elephant piece by piece

The most terrifying and difficult part of indoor running is visualizing a long monotonous process. Instead of thinking of your workout as a whole, break it down into short sections (for example, 25 minutes) and come up with a mode for each of them. This could be a change in speed or incline. Before embarking on a long workout, make a list of your activities for each period of time.

Example:

• 25 minutes. Increase your pace and run at an acceleration rate of 30-60 seconds each mile, then return to your original pace.
• 50 minutes. Focus on your inner sensations, listen to your body and mentally walk through it, tasting the sensations in every inch of your body from crown to toe. This will help to shift the focus of attention and distract from the monotonous running.
• 75 minutes. Increase the incline of the treadmill 2-3% every mile. This will change the load (add extra muscles to the work) and will be very helpful if the marathon is running on hilly terrain.

Tip # 2. Make yourself fun

If you are not very fond of running with music in your ears, but you have a long workout on a treadmill, try listening to an audiobook. People often complain that they do not have time to read new interesting books, and then there appears at least an hour and a half of time when your head is not busy with work or household chores. So this kind of workout is ideal for starting listening to audiobooks or podcasts.

An overhead TV is not very convenient, but a tablet placed on a special stand right in front of your nose will do an excellent job of this problem. Just remain vigilant not to fall off the track.

Tip # 3: Mix Up Your Run With Other Exercises

For example, you need to run 20 km. Divide the workout into four equal parts of 5 km and after each segment take a short break, during which you can go to the toilet, renew a bottle of water, do 10 push-ups, or stand for a minute in a plank.

Tip # 4: Don't Forget Snacks

Longer treadmill workouts, like outdoor jogging, require you to refuel periodically. So don't forget about your running snacks. Refueling is an excellent, and most importantly, completely justified and even necessary reason to stop for at least a minute and have a snack with a delicious bar or a handful of a mixture of nuts and dried fruits.

Council number 5. Break a long run into several short ones

This is not the best option, but if none of the above helps, try breaking up a long run into several short ones. For example, if you need to run 30 km, split the distance into two workouts - 20 and 10 km - and run the first segment of the distance in the morning, and the second one at lunchtime or in the evening. Not exactly the same load as if you were running 30 km at a time, but still at least some solution.