How to Transition from Outdoor to Treadmill Running (Workout Included)

Posted On Jan 30, 2025 By BowFlex Insider Team

Man running on a bowflex treadmill

When the cold weather hits, many of us — runners, walkers and joggers, alike — turn indoors to maintain our fitness routines. But shifting to exercising inside on a treadmill when you're used to hitting the pavement outdoors can come with its own set of challenges.

We turned to Certified Personal Trainer and BowFlex Fitness Advisor, Emily Weber, for tips on transitioning from the trails to the treadmill during the colder seasons.

Start Gradually

If your current routine has you lacing up your shoes for an outdoor run two to four times per week, consider moving one to two of your runs to the treadmill to start, and then gradually increase your sessions on the treadmill over the course of a month or two, suggests Emily. "Easing into treadmill running versus making it your exclusive form of cardio right away will allow your body to adapt to the experience and feeling of treadmill training."

Many treadmills, such as those from BowFlex, include features that mimic the experience of running outdoors: motorized incline and decline for hill training, variable speed options to set your perfect pace, and immersive touchscreens and fitness programs that let you explore far off destinations from the comfort of your own home.

"Outdoor runners may actually find treadmill running easier on their joints due to the belt cushioning, shock absorption, and flat, consistent terrain, so the transition may not be as difficult as you might think," Emily says.

Mix It Up

To make treadmill running feel more like outdoor running, consider mixing up your workouts to include interval or fartlek training, or vary the speed or incline when walking or jogging. "Interval training typically involves running for set amounts of time at set speeds, whereas fartlek training is less structured," Emily explains. "Not only will adjusting your speed throughout the workout keep it interesting, but it will also help you improve your current paces and cardiovascular fitness — win, win!"

To mirror outdoor conditions, Emily recommends keeping at least a 1% incline on the treadmill during a run. To incorporate hill training into your next session, bring the incline to at least a 5% grade.

Ditch The 'All Or Nothing' Mindset

While the treadmill is a powerful and versatile tool to bring your exercise routine indoors, running enthusiasts don't have to fully give up outdoor training sessions — in fact, they shouldn't, Emily says.

"There are benefits to both running outdoors and on a treadmill. If the weather is favorable, dress for the weather and take a workout outside when you can. Cold, winter months don't mean you have to completely forego exercise in the great outdoors. Consider a healthy balance of indoor and outdoor training to mix it up and reap the benefits of both!"


Man looking at exercise watch

Get The Right Gear

Ensuring you have the right equipment will set you up for success during the cold weather training season — and beyond. Make sure you have a good set of running shoes, workout gear you feel comfortable in, a water bottle to stay hydrated, and a treadmill that meets your unique needs.

Emily recommends looking at three key features when purchasing a treadmill for running indoors: the overall footprint, the deck, and the speed and incline ranges.

"First, consider how much space you have and how often you may need to move the treadmill within your space. Some treadmills are foldable, which helps if you want to save space — plus, foldable treadmills tend to be easier to move."

The size of the deck, or the area on a treadmill where you walk or run, is equally important. “A larger deck is more comfortable for runners, while a smaller deck tends to work well for walkers. Think about what kind of cardio you'll be doing most often on your treadmill and what size deck will work best for you.”

Selecting a treadmill with varying speed and incline options that can support your workouts, whether you're sprinting, engaging in hill training, or simply walking at an incline, is important to ensure you can get the most out of your equipment.

Ready to upgrade your treadmill this winter? BowFlex offers a variety of treadmills full of features that will keep you energized through each walk, jog, or run.

  • The new BowFlex T9 Treadmill offers Apple Watch connectivity to keep your metrics in sync, QuickDial controls for rapid speed and incline changes, and a 20"x60" XL deck for plenty of runway.
  • The BowFlex Treadmill 22 features a 22-inch immersive HD touchscreen, -5%-20% motorized incline, and a SoftDrop™ folding system for easy storage.
  • The BowFlex Treadmill 10 offers a 10-inch immersive HD touchscreen, -5%-20% motorized incline system, and ComfortTech™ deck cushioning for a smooth run.
  • The BowFlex BXT8J Treadmill comes with DualTrack™ LCD displays, 26 built-in workout programs, and a motorized incline up to 15%.

Additionally, all BowFlex treadmills are compatible with JRNY, an adaptive fitness membership that gives you access to hundreds of trainer-led classes, an Explore the World® feature that lets you run through 200+ virtual courses, and the ability to stream entertainment through Netflix or Hulu during your adaptive workout.



30-Minute Interval Running Treadmill Workout

Equipment needed: treadmill

"I personally love using the treadmill for interval workouts, because I can quickly adjust the speed and/or incline while being able to easily see the time and distance throughout my workout." — Emily Weber, BowFlex Fitness Advisor, Certified Personal Trainer

Warm Up (5 Minutes)

  • Walk at a comfortable pace (2.5-3.5 mph)

Main Workout (20 minutes)

  • Walk-Jog Intervals:
    • Walk briskly (3-3.5 mph) for 3 minutes
    • Light jog (4-4.5 mph) for 2 minutes
    • Repeat this walk-jog cycle 2 times
  • Jog-Run Intervals:
    • Jog steadily (4.5-5 mph) for 3 minutes
    • Increase to a comfortable run (5.5-6 mph) for 2 minutes
    • Repeat this jog-run cycle 2 times

Cool Down (5 minutes)

  • Walk at a slow pace (2-2.5 mph)