daily treadmill session

How do i fit treadmill sessions into my everyday routine?

So that's decided then: you're taking up treadmill running. But how are you going to fit it into your everyday routine and stick at it in the future? Follow the guide!

You're planning to buy a treadmill or you've just bought one. You're raring to go and want to make running an integral part of your schedule. The question is, though, how are you going to set objectives and stick to them? How are you going to stay motivated? How are you going to create new habits? There's no need to panic. Here's our advice on how to get the most out of treadmill running.

Set a specific goal

Before you start you need to know where you're going. How often do you want to run on your treadmill? How long are you going to run for in each session? How far do you want to run? There are so many questions you need to answer before you get going.

A great way of seeing things more clearly and mapping out your goals is the SMART method. It helps you identify what you want to achieve. Your goal has to be five things:



Clarify my goal: to get into running.


Measure it: e.g. run 10km in an hour.


An achievable goal that will keep you motivated.


Can you achieve it in your current circumstances? Given your daily schedule, health, etc.

Mapped out over time

How long are you going to give yourself to achieve your goal?

Now that you've got all that clear in your mind, you can move on to the next step, which is organisation.

planning your treadmill sessions

Create a schedule

You should take time every Sunday to plan your sessions for the week ahead. That way you won't be putting things off or looking for excuses, and you'll give yourself an overall vision of your schedule. At the end of the day, you're making a commitment to yourself. 

You need to work out which time slot works best for you: before you go to work, during your lunch break or in the evening. Try out different times of day and see which you prefer. The aim is to make treadmill running a habit and to make it fun. And it doesn't matter if it's windy, snowing or raining. With a treadmill, you don't have the excuse of not going for a run when the weather's bad because you'll be nice and warm inside.

getting the right gear treadmill running

Get the right gear

To be at your best when you're running you need to wear the right kit. Running is an impact sport, so getting hold of a good pair of shoes is vital. Neutral, pronation or supination: you need to understand your stride and get the right shoes.

A sports bra is an essential piece of kit for women taking up running, regardless of their chest size. Bras offering high-impact support are the most comfortable.

Pick clothing that's colourful, fun to wear and, above all, comfortable. Your running gear should allow you to move freely when you're on the treadmill. You should also look for materials that wick away perspiration and don't chafe your skin.

Once you've got your outfit sorted, you'll be itching to try it out.

When you're starting out, switch between walking and running.

Running to unwind

Had a tough day? Feeling a bit low? All washed out? Running is a great way of relieving stress and putting a smile back on your face. You should look at your treadmill session as a chance to let off steam and recharge your batteries. Physical exercise causes your brain to release endorphins, mood-enhancing chemicals that will leave you feeling relaxed and refreshed after your session. What's not to like? ;)


Consistency is the key

The hardest part is getting into it and sticking with it. There's no secret to running for 30 minutes. You just have to be consistent. 

A Decathlon Coach app will help you choose which training plan to follow, give you tips and allow you to track your progress. 

A heart rate monitor is also useful for telling you more about yourself and monitoring your sessions.

Thanks to all these tips, you have everything you need to stay motivated, no matter what life throws at you. All you have to do now is switch your treadmill on and get going. Let's get started!

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