I love a good run or walk outside—fresh air filling my lungs and sunshine on my face. But this time of year, when it’s dark, cold, and slippery, keeping up with a regular running routine can be challenging. While I prefer to take it outside, I count on my reliable friend the treadmill to keep me moving when the outside conditions are less than ideal. Think the treadmill is boring? Here are a few ways to keep it spicy and effective.

Start with a warmup to let your muscles and joints prepare for the work. This can be five minutes of dynamic moves such as leg swings, side lunges, hip circles, or mobility squats.

Try using intervals where you choose the pace, incline, and duration of your workout. Treadmills are a great tool for hill simulations, cadence drills, and tempo runs. On a treadmill, you are in control to make the workout as easy or as challenging as you want.

Want to go harder? Add a weighted vest to increase the work potential. Need a break? Treadmill walking is perfect for active recovery on days when you want to do something but not a full push.

As TAC Executive Director of Fitness, Janet Warner, says, the treadmill doesn’t have to be the “dreadmill.” There are plenty of reasons to add treadmill training to your regular routine:

· You can rock out to your favorite tunes without fear of listening for traffic or wildlife.

· No extra gear or lighted safety vests are required. Just a good pair of running shoes, comfortable workout clothes, and nearby hydration.

· It’s easy to stay consistent—and see quick gains. Just 5–15 minutes of running or incline walking before a Group Power or yoga class can improve your cardiovascular fitness. Do this a few times a week and you’ll be racking up the miles in no time!

· Keep it fun by inviting a friend. Social time and partner accountability of walking and catching up will make it easier to keep going.

· Treadmills are joint-friendly with cushion and shock-absorbing technology rather than pounding on pavement or dodging snow and ice.

If you’re new to interval training on the treadmill or would prefer a bit of guidance, try a Tread and Shred or Tread 30 class. These coached cardio/strength classes using Sound Off headsets (provided) will keep you moving with a fun playlist and training that’s great for all fitness levels. And if you’ve ever wanted to try using a weighted vest, look for Weighted Walking coming soon.

Check the group fitness schedule for updates.

Time on a treadmill might not be as exhilarating as your favorite summer run, but using one consistently will help you beat the winter blues and give your metabolic and cardiovascular health a boost. See you in the cardio room!