Three Tip Tuesday – Make It Through The Mile On Treadmill


Ever have a day where it suddenly hits you out of nowhere that you are exhausted? The kind of fatigue where you want to lay down and not move for a week?

After working through the morning yesterday, I broke for lunch and then suddenly, exhaustion set in. No, I did not have turkey or anything with tryptophan to make me sleepy.

I am the worst at giving in to rest and I don’t even know what I was so tired from. Sometimes I think it just sort of catches up with you.

Since I knew I couldn’t focus mentally on writing anymore and since the more I sat, the more tired I became, I decided to run my errands in order to keep moving.

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I think I end up grocery shopping several times a week because the stores are always missing something I am looking for the first time around.

Anyway, yesterday’s Trader Joe’s haul:

  • Bananas
  • Apples
  • Pineapple
  • Sweet potatoes
  • Sweet potato tots
  • Very Cherry Blend
  • Blueberries
  • Farfalle with Spinach/Cheese – my son loves this pasta; at least he is obsessed with something containing spinach
  • Organic American Cheese
  • Whole Grain English Muffins

I bought the pineapple since I polished off the cantaloupe and felt like we needed more fresh fruit on hand.

And, well, the extra dose of bromelain can’t hurt anyone, especially anyone looking to run on the treadmill. If you recall, pineapple contains bromelain which is an anti-inflammatory terrific for muscle recovery.

The emails are flowing in this week and I love it. I love interacting with you guys and I love even more when you have questions for me to answer.

In addition to the oatmeal inquiries, I have been getting a lot of questions asking for more specifics on adjusting to running on the treadmill.

I know I have touched upon a couple of the coping mechanisms but I have a few more for you this morning.


1. Shoes

I cannot say enough about the importance of the right running shoes. I am IN LOVE with the Adidas Energy Boosts.


Full on, cloud nine, head over heels, sprinkles sunshine and unicorns perfect world, happily ever after love.

I do believe that these sneakers play a major role in my newfound treadmill ability. They are lighter than my past sneakers which I think helps to keep my feet and legs easily moving along.

I no longer get that heavy leg, heavy foot feeling that I recall from running on the treadmill in the past that I swear would not only slow me down, but make me want to hop off.

When was the last time you had your foot measured and evaluated to be fit for running shoes? Are you familiar with the terms Neutral, Neutral Plus, Stability, Motion Control etc.?


I bet you a cookie cake (edged in chocolate frosting) that most of us are running around in the wrong shoe.

Just like they say about bras, one needs to be measured and evaluated in order to narrow down the selection to the styles best made for your feet.

Even if you think your running shoes are good, there may be a shoe out there that is great.

Click here for an informative link from Runner’s World that helps you narrow down the right shoe for you. I do advise though that the best way to be fit for shoes is to pop into your local running store. And hope that the employees know what they are doing, which I do believe most of them do.


Running inside doesn’t allow for me to zone out as well or as often as I do outside. And, to make matters worse, you have your time plastered in your face on the display.

However, I stopped focusing on the time clock and only look at the distance display.

Once you learn to focus on the distance, you can make it go very fast. BY SPEEDING YOURSELF UP.

The faster you run, the faster you are done.

But how do you adjust to running faster, especially on the treadmill?

treadmill workout

If you like these infographics, then please give mine a try.

There are so many fun and informative charts out there on the internet yet I have never used one as a guide.

How does one use it? Do you read it and memorize it or do you print it out and attach it to the treadmill or do you load it on your phone and hold it in front of you?

I am being serious here. Can you really follow the 20 steps listed in the graphic or do you just use it as a guide and hope you remember it all once you are running?

This graphic is a loose description of how I tackle each mile on the treadmill.

When I refer to “HOME PACE” I mean the pace at which you can run comfortably.

Then, kick it on up. But only for a short time. By playing around with your speed, you are constantly engaged, constantly going faster and then slower that you build up your ability, stamina and most importantly – accomplish your workout faster.


By this I mean, stop trying so hard. Stop beating yourself up if you can’t run 5 miles inside like you can outside. Don’t hold tight to following my “Make it through the mile” or anyone elses’ chart or plan.

Give yourself a break. Literally. If you need to slow down, walk or even stop, allow yourself.

PLENTY of times I run one mile and then stop to stretch, go to the bathroom or even jump on the elliptical instead to warm up my legs a bit before getting back to running.

And sometimes, I don’t get back on the treadmill. Sometimes my legs want no part of the treadmill and that is OK.

I find that taking the pressure off, makes you feel a bit more free. And when you feel free, you are more likely to do something.

This little concept applies in all areas of life. Don’t you want to do something more when you feel like it rather than feel the pressure to feel like it?

Just that feeling of “forced” makes whatever you are doing not so fun, not so welcome and not enjoyable.

It’s the whole push-pull theory. The more you feel pushed, the more you may want to pull away.

At any time on the treadmill, know that you can stop. There is even a big red button staring at you, just waiting for you to push yourself to a halt.

You don’t HAVE to run 1 mile or 2 miles or 10. It’s up to you. You are in control.

Have I motivated you to get on the treadmill this morning? Good. Now I all I need to do is reread this post and motivate myself.


Which sneakers are you currently running in?

How often do you accidentally bump into the stop button on the treadmill and almost fly off? Yeah, it happens to me more than I care to admit.

Quick – Tater tots or French fries?





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  1. says

    These are AWESOME tips and soo true!! running is SOO much a bunch of mind games to keep you going. I’m all about the focusing on time, i play a game to see how long i can go without looking at the screen on the treadmill so when i do finally look i feel like, “surprise!! wow, look how far u went!” hehe. 🙂

  2. says

    I love my Asic gel blurs. Getting on the actual treadmill, however, is a different story. Although today, I might just hop on so that I don’t have to read the political science journals that I need to for class. Talk about b-o-r-i-n-g.

  3. says

    I am currently, and have been for many years, a Saucony lover!! Ride 6 model allll the way 🙂

    OMG I ALWAYS hit the stop botton or pull of them emergency cord and it PISSES ME OFF. It stops my time and I feel less accomplished somehow when I have to restart a whole workout…specifically if I’m running for a specific time (like sub 40 minute 10k and I hit the button at like 33 minutes…it has happened). I get furious no jokes hahah.

    French fries I guess. I kinda hate both to be honest, so if I had to pick some potato-like treat it would be chips in either Dill Pickle or Ketchup flavor (in Canada these are quite popular flavors!)

    Have a great day! Thanks for the tips 🙂

  4. says

    I have a serious problem with the buttons on the treadmill. I keep knocking them when I don’t mean too 🙂 I used to eat tater tots and french fries all the time but am sort of over it. Unless it’s a crispy fry (or sweet potato fry) dipped in a chocolate shake mmmm. For now I go for onion rings/strings 🙂

  5. says

    Great tips! I’m going to stockpile these for those months at sea when my only option is the treadmill…snooze. I have 2 more months to run outside