We are all way too familiar with the torturous routine of having to run on a machine. No matter how motivated I am, time is always slower on the treadmill and completing a single mile feels like a marathon. Now, the treadmill and I have a love-hate relationship. When I was younger, I loved to split a three mile run into a two mile, steady-state jog and a one mile interval session alternating between jogging and sprints for 0.10 miles each. As I grew older, I was really intrigued by endurance, driving me to run hours on the treadmill for 6-15 miles. This was really unsustainable and in part the reason why I don’t enjoy running more than three miles inside. Also, the type of treadmill has an effect as well. If it isn’t the one with the sliding knob, it doesn’t work for this type of training (see image below). This week, I decided to go back to my old routine and test out some interval runs.
Knob-style treadmill that makes interval training easy. Image from Runner’s World (Dengate, 2019).
There is a lot of benefit to interval training, especially when it comes to running. A few pros include increased aerobic endurance, VO2 max (the most oxygen your body will use during exercise), and running performance. Essentially, you are putting your body in one state and then shocking it by adding in the surprise of a new movement (sprinting) that requires more effort. This is seen easily in figures looking at how heart rate fluctuates over time in a workout (see figure below). However, these effects are “moment specific”. In fact, a study found that individuals who completed continuous workouts had higher average heart rates and oxygen uptake levels, which contradicts the accepted science. Further, scientists cannot say what the implications will be a month or a year into training either continuously or via intervals. 
Heart rate recovery throughout an interval-based workout (Image from Stöggl & Björklund, 2017).
For this week, I decided to do some digging on some of my favorite running websites and find a program to do from there. I settled on a nice one from Road Runners Sports, consisting of:
- Walking for 3:00 at 3 mph
- Running for 5:00 at 7 mph
- Sprinting for 2:00 at 12 mph
- Repeat intervals for 5 sets
- Walking for 3:00 at 3 mph
*Anything in red is a change I made from the site’s suggestions because they were a little elementary 🙂
I worked out everyday except Thursday morning and before each of my sessions, I used this interval routine as warm up cardio before my resistance training.
It definitely felt different, but in a good way. It reminded me of my running days when I was younger and taking pride in being the loudest in the gym because a treadmill going at a speed of 12 or higher isn’t exactly the most quiet. In the beginning, it was easy to sprint the entire two minutes. However, as I progressed through this interval for a 4th and 5th set, it was hard to keep up with the moving track. This is what being out of shape means with regards to interval running… I did get tired and sweaty much faster compared to my steady run, but this makes sense according to science. Either way, I am glad that I integrated this workout back into my routine because it definitely helped with the boredom I experience during long runs.
February 10, 2023 at 2:32 pm
I have been trying to get back to using the treadmill during my workouts. Like you I also really do not like running especially endurance running. Interval training sounds like something I might enjoy more and might go by a little faster. When using the treadmill now I did something like an interval run (a very informal version) without knowing. I will definitely give a proper interval run a try the next time I’m in the gym.
February 10, 2023 at 2:25 pm
I agree– running on the treadmill can definitely get boring. If I go on a run, I usually prefer to go outside so I at least get a nice change of scenery. However, I think doing a workout like this would make it more interesting, so thank you for sharing the idea! Since I still prefer running outside, I think that doing a workout like this would still work. Even if the speed may not be exact since I’d be self-pacing, I could still keep the same concept by walking, running, and sprinting. I think the change of pace (literally) would make running a bit less mundane and also a more effective workout.