Smart Treadmill Running Tips for Mother Runners

There are so many wonderful things that come with becoming a mom: Not being able to go for a run whenever you want is not one of them.

Enter treadmill running.

Learn how to get fit while entertaining yourself and your kids on the treadmill.
Learn how to get fit while entertaining yourself and your kids on the treadmill.

Not being able to run on a whim was one of the biggest adjustments for me as a new mom. I’m a person who has to get her run in, so that meant getting creative when it came to fitting in exercise—no more just lacing up my shoes and heading out the door. I had to adapt to pushing a stroller and keeping my baby happy while doing so. And, I also had to embrace treadmill running when the opportunity arose.

These opportunities were usually during nap time or early morning when my husband was running, and I was home with a sleeping baby.

While treadmill running is much different than running outside, you can get the same results. I know plenty of mamas who have slain distances from 5ks to ultra-marathons training almost solely on a treadmill.

Related: Bust Barriers to Exercise

I also know mamas who have gotten so used to treadmill running that they prefer it to outdoor running or love it as another option.

Related: Genius Stroller Running Tips

I’ve rounded up these mother runners’ treadmill running tips, along with those from running coaches and pro runners, so that moms, new and old, can use treadmill running to get in shape, stay in shape, and get faster.

Read the full article on treadmill running tips on

Entertain the kids.

First thing’s first, you got to make sure your kids are happy, otherwise, mama is not going to get her run in—and that means mama won’t be happy. There are two basic rules when it comes to treadmill running with kids—have a designated space and employ novelty.

Former pro-runner for New Balance, Sarah Brown, has a gate set-up (change to gated area set up) in her workout room that her daughters can play in, keeping little fingers safe from getting pinched in exercise equipment. To keep them entertained, she switches out toys so that there’s always something new. Mother runner Meridith (sp?) set up a craft area for her girls and calls it their “special art room.” She also has a dress-up box and will have the girls look at books and tell her what they see. “It definitely takes more oxygen, but it’s worth it!”

Other mother runners employ tablets or movies “to have some peace.” There’s no judgment here, mama. You got to do what you got to do! And if that means screen time, so be it! New moms with infants usually wait for the baby to sleep, setting up a rocker or MamaRoo near the treadmill or having the baby monitor on hand.

Treadmill tips you've never heard of
Learn the best apps for treadmill running.

Entertain yourself.

The biggest complaint about treadmill running is boredom. But YOU CAN beat the boredom. In fact, today, you have so many resources at your disposal to pass the miles. Watch Netflix and Hulu. Download movies and shows. Listen to audiobooks, podcasts, and music. Some mamas even read books and magazines, using clothespins to keep the pages from flapping. Heck, you can even call a friend or family member.

Download these apps.

Don’t limit yourself to just running a certain number of miles at the same speed. Variety is the spice of life and your smartphone or watch is just what you need to get a taste:

  • The Peloton app offers guided runs in demand or live.
  • The Fit Radio and Rocky My Run apps have heart-pumping music to keep you moving.
  • The Nike Run Club is great if you’re training for a specific distance with its personalized coaching, training plans, and guided runs.
  • And, the Zwift app is an at-home virtual training app that allows you to run in the real world and explore scenic courses through your smartphone screen.

Mix it up.

Speaking of variety, running outside gives you a nice mix of inclines and declines—a.k.a. hills. To mimic running outside, always run at a .1 incline and vary the incline (this doesn’t make sense to me. How do you always run at a .1 incline and also vary the incline? throughout your run. This will better prepare you for outdoor running, burn more calories, prevent overuse injuries, and improve your fitness. Some people also like to warm-up with a powerwalk at a super high incline of 10 or 15, making the .1 steady incline feel less difficult. Get a pace conversion chart here

Run like you would outside.

There is a danger of head and neck strain running on a treadmill. “When you look up over the treadmill, your rib cage tips upwards. This limits mobility of the diaphragm—the muscle that allows you to breathe,” says run coach Janet Yiu. “This can increase neck and shoulder tightness and even limit your running workout because you can’t catch your breath.”

The best way to avoid this is to run like you would outside. Outside you vary your gaze by looking ahead and down at the ground. Do this by aiming your eyes towards the bottom of the screen. This helps you avoid straining your diaphragm and messing up your breathing,

Get accurate.

GPS watches like Garmin aren’t always the most accurate when it comes to tracking your pace and distance because they focus on your stride length among other body mechanics which are likely altered running on a treadmill. If you want accuracy, get a foot pod. Foot pods are a small device that attaches to your shoe and contain a calibrated accelerometer that calculates the movement of your foot across a range of strides and paces. Check out these popular brands of foot pods here.

Don’t call it a dreadmill.

Treadmills have a bad rep. But so many moms are reliant on it to get their workouts in, so focus on their attributes like nearby bathrooms, controlled temperature, and a place to put your stuff.

These mother runners see it as an opportunity. “The treadmill is a tool to help me achieve my goals,” says mother runner Kristen, who is aiming for a Boston Marathon qualifying time. “Change in my perspective has done wonders for my workouts.”

For many of us, running outside is, well, a breath of fresh air (especially needed when you are a new mom and often feel isolated). Treadmill running is a way to keep taking care of yourself, get those endorphins flowing, and get ready to hit the roads should you have the chance.

Read the rest of my article for treadmill running tips at

2 thoughts on “Smart Treadmill Running Tips for Mother Runners”

  1. hello, the information in the article is very helpful for me because of your detailed study and explanation, I was able to rent a treadmill for 2 months :). the points you have mentioned are appropriate and helped me a lot while renting a treadmill. yes you heard it right, I rented a treadmill in this lockdown period, I don’t have the money to buy it and invest in it, so I decided to rent a treadmill with the guidance of your article. I live in Delhi, and I was searching for a treadmill on rent on google, and I saw a website called the inhouse gym. they are one heck of a website. they have treadmills,cross-trainee, bicycles of the best quality. I got my treadmill on rent with the help of them and eveydaythings helped me find the right one. thank you to both for making my lockdown worth exercising. cheers


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