How to do hiit running treadmill

High intensity interval training (HIIT) has become one of the most popular ways to get fit, and millions of people have attended HIIT classes around the world. If you have ever done a HIIT session, you probably associate it with compound exercises like star jumps, squats, burpees, mountain climbers and high knees. However, you can also do HIIT running on a treadmill too.

HIIT running on treadmills draws on the basic science of HIIT, but focuses on running as the main kind of exercise, rather than other full body workouts. So, let’s look at the benefits of this type of training and how to do HIIT running on a treadmill .

What is HIIT?

High intensity interval training emphasises repeated intervals of exercise where your body is close to its maximum effort. These are then interspersed with brief periods of recovery. You will typically do around 30 seconds to one minute of exercise followed by a lower speed workout (such as walking), or simply a pause to catch your breath.

Learn more: Read our guide on HIIT training for runners

When doing HIIT treadmill runs, you can raise the difficulty by adjusting the speed at which you run, the incline of the treadmill or a combination of both.

HIIT is effective for runners because it encourages anaerobic respiration. When you do regular running on a treadmill you normally work out at a lower effort level, and mainly use aerobic respiration where your muscles use oxygen and fuel to create energy. 

However when you run at 90% of your maximum effort or more, your body uses its fast twitch muscle fibres which use anaerobic respiration to produce energy in the absence of oxygen. Engaging these muscle fibres not only uses more calories, but it also encourages them to grow too. 

Benefits of HIIT running on treadmills

There are several key benefits to doing HIIT running workouts on treadmills. These include:

• Go beyond plateaus

If you regularly run on a treadmill it is likely that you will reach a fitness plateau where you no longer see fitness improvements from the workouts. HIIT running on treadmills is a perfect way to push your body to become fitter. 

• Keeps treadmill running interesting

Let’s be honest: running on a treadmill can get pretty dull! Therefore, doing HIIT treadmill runs can mix up the workout and make treadmill running more inspiring. 

• Improves aerobic capacity

HIIT running on treadmills pushes your body to do anaerobic exercise which will increase your lactate threshold (which is the point where your muscles start to exponentially produce lactic acid and brings you to a halt!). This will allow you to run further and faster for longer.

• Preferable option in winter

While you might like doing interval running on the track in the summer, it gets a bit less enjoyable when it's cold and dark outside. HIIT training running on treadmills lets you keep up your interval schedule all year round.

• Mix up your workout

Do you ever get sick of endless long runs on a treadmill? The good news is that HIIT running workouts, while tiring, are normally fairly short - you will usually get all the benefits in less than 20 minutes.

How to do HIIT running on a treadmill

The following tips will give you the essentials of how to do HIIT running on a treadmill:

• Gauge your level

HIIT running on a treadmill for beginners will be very different to the workouts of more experienced runners. The important thing to do here is to gauge your personal fitness level and figure out what your maximum effort is when running for one minute.

Spend some time running at different incline settings and speeds. This will help you figure out your maximum and avoid you getting too fatigued too fast.

• Warm up

HIIT is an intense workout, so it is important to get your body ready. Start off with some simple running warmups including lunges and squats. Then, gently walk or jog on the treadmill for at least 5 minutes to get your heart rate up. 

• Begin your intervals

After your warm up, spend one minute running at your maximum effort - be that a steep incline or a high speed or a combination of both. After the minute has passed, bring the speed or incline down much lower, so you are going at a fast walking pace for two minutes.

• Repeat

Repeat the sessions of intervals and recovery five times over, so you do a HIIT workout of 15 minutes in total. 

• Cool down

Finally, set aside 5 minutes at the end of your HIIT running on a treadmill cooling down at low jog or walking pace. 

Extra tips for HIIT running on a treadmill

• Make sure you bring plenty of water to rehydrate as HIIT workouts tend to get sweaty!
• Some treadmills have their own HIIT settings built in, which makes things easier
• Alternatively, use your treadmill’s interval settings to programme two different speeds for your run - that means you don't have to think about dealing with buttons when you're out of breath
• Mix up incline and speed running - this will give more variation and engage different muscle groups
• Remember to take rest days after your HIIT treadmill runs

HIIT running on a treadmill can be a really effective way of increasing your anaerobic capacity and building up your fast twitch muscle fibres - all while making treadmill running more engaging too.