{"id":8064,"date":"2022-07-14T14:56:36","date_gmt":"2022-07-14T13:56:36","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=8064"},"modified":"2023-10-12T15:12:24","modified_gmt":"2023-10-12T14:12:24","slug":"running-on-a-treadmill-guide","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/running-on-a-treadmill-guide\/","title":{"rendered":"The ultimate guide to running on a treadmill + 5 treadmill workouts"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:149.92679355783%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}img#mv-trellis-img-5::before{padding-top:149.92679355783%; }img#mv-trellis-img-5{display:block;}<\/style>\n<p>Many runners have a love\/hate relationship with running on a treadmill.<\/p>\n\n\n\n<p>For many runners, it&rsquo;s hard to beat a run in the great outdoors on a sunny day.<\/p>\n\n\n\n<p>However, there are times when running on a treadmill is necessary as an alternative to running outdoors.<\/p>\n\n\n\n<p>Runners returning to injury, for example, often find treadmill running offers a better alternative because running outdoors can place a lot of stress on your muscles and joints. <\/p>\n\n\n\n<p>So whether you prefer to run outdoors or on a treadmill (unaffectionately called the &lsquo;dreadmill&rsquo; by some in the running community), each mode of running has its own pros, cons and benefits.&nbsp;<\/p>\n\n\n\n<p>In this guide, we&rsquo;ll explore:<\/p>\n\n\n\n<ul>\n<li>What are the benefits of running on a treadmill<\/li>\n\n\n\n<li>How to start running on a treadmill<\/li>\n\n\n\n<li>How to run safely on a treadmill<\/li>\n\n\n\n<li>Treadmill vs outside running<\/li>\n\n\n\n<li>Why is running on a treadmill easier?<\/li>\n\n\n\n<li>Treadmill pace chart<\/li>\n\n\n\n<li>5 treadmill workouts for runners<\/li>\n<\/ul>\n\n\n\n<p>Are you ready?<\/p>\n\n\n\n<p>Let&rsquo;s go!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-683x1024.png\" alt=\"running on a treadmill\" class=\"wp-image-8069\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20683%201024'%3E%3Crect%20width='683'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"running on a treadmill\" class=\"wp-image-8069 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-683x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">What are the benefits of running on a treadmill?<\/h2>\n\n\n\n<p>Running on a treadmill has many benefits compared to running outdoors.&nbsp;<\/p>\n\n\n\n<p>Here are 8 benefits of running on a treadmill:<\/p>\n\n\n\n<p><strong>#1 Reduces impact forces<\/strong><\/p>\n\n\n\n<p>When you run outdoors on a hard surface, every time you take a step you feel the impact forces of your foot hitting the ground, especially if you&rsquo;re running fast.&nbsp;<\/p>\n\n\n\n<p>Over time this can cause strain, stress and injury on your muscles and joints.<\/p>\n\n\n\n<p>This is especially true if you&rsquo;re not <a href=\"https:\/\/www.runwithcaroline.com\/how-to-choose-the-best-running-shoes-for-beginners\/\" data-type=\"post\" data-id=\"4195\">wearing the right running shoes<\/a> or if you adopt a heel foot strike when you run.&nbsp;<\/p>\n\n\n\n<p>Running on a treadmill mitigates these risks by providing a softer surface on which to run, therefore lessening the impact of your run.<\/p>\n\n\n\n<p><strong>#2 Allows you to control the workout<\/strong><\/p>\n\n\n\n<p>Running on a treadmill means you can control all aspects of your run, including your pace, incline and speed.&nbsp;<\/p>\n\n\n\n<p>Whether you want a gentle jog or a fast speed workout, you are able to control this from the treadmill.<\/p>\n\n\n\n<p>In fact, many experienced runners opt to do speed workouts like <a href=\"https:\/\/www.runwithcaroline.com\/interval-training-benefits-for-runners\/\" data-type=\"post\" data-id=\"4249\">interval training<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/hill-running-workouts-that-increase-speed-and-power\/\" data-type=\"post\" data-id=\"4161\">hill repeats<\/a> on a treadmill as it&rsquo;s much easier to control the workout this way.<\/p>\n\n\n\n<p><strong>#3 Offers easy and convenient access to exercise<\/strong><\/p>\n\n\n\n<p>Many runners opt to run on a treadmill because it offers easy and convenient access to exercise.<\/p>\n\n\n\n<p>It&rsquo;s easy enough to put on your running shoes and head out for a run outdoors.<\/p>\n\n\n\n<p>But there may be times when the weather, safety concerns or your schedule get in the way of doing this.<\/p>\n\n\n\n<p>The pandemic saw a huge boom in people buying a treadmill for their home as they couldn&rsquo;t get out for a run.&nbsp;<\/p>\n\n\n\n<p><strong>#4 Offers time effective workouts<\/strong><\/p>\n\n\n\n<p>One of the biggest benefits of running on a treadmill is that it offers a time effective workout.<\/p>\n\n\n\n<p>If you&rsquo;re short on time or want to <a href=\"https:\/\/www.runwithcaroline.com\/how-to-fit-a-run-into-a-busy-schedule\/\" data-type=\"post\" data-id=\"2474\">fit a run into a busy schedule<\/a>, then simply set the timer to 20 or 30 minutes or less then off you go.<\/p>\n\n\n\n<p>You can customise your workouts to make sure you get the most out of your run and hitting your fitness goals.&nbsp;<\/p>\n\n\n\n<p><strong>#5 Allows you to track your progress<\/strong><\/p>\n\n\n\n<p>Most modern running treadmills nowadays offer a number of ways to track your progress, including your pace, <a href=\"https:\/\/www.runwithcaroline.com\/improve-running-cadence\/\" data-type=\"post\" data-id=\"5155\">cadence<\/a>, heart rate and calories burned.&nbsp;<\/p>\n\n\n\n<p>Whilst you can technically do this on an outdoor run using a sportwatch or running app, not everyone has access to this type of technology on a run.<\/p>\n\n\n\n<p><strong>#6 Better for recovery from an injury<\/strong><\/p>\n\n\n\n<p>Running on a treadmill provides a softer surface for running.<\/p>\n\n\n\n<p>This means it&rsquo;s great for anyone <a href=\"https:\/\/www.runwithcaroline.com\/returning-to-running-after-an-injury\/\" data-type=\"post\" data-id=\"5648\">returning to running from an injury<\/a> and looking to reduce the impact of outdoor running.<\/p>\n\n\n\n<p>By running on a treadmill, you can gently re-introduce running into your training plan without having to contend with external factors like the weather and uneven terrain.<\/p>\n\n\n\n<p><strong>#7 Better for safety<\/strong><\/p>\n\n\n\n<p>Many runners opt to run on a treadmill because it offers a safer alternative to running outdoors.&nbsp;<\/p>\n\n\n\n<p>Going for a run, especially at night, can present safety concerns.<\/p>\n\n\n\n<p>Running on a treadmill offers a safe and private space in which to enjoy your run!<\/p>\n\n\n\n<p><strong>#8 Helps with weight loss<\/strong><\/p>\n\n\n\n<p>Various studies have shown that high intensity workouts like <a href=\"https:\/\/www.runwithcaroline.com\/interval-training-benefits-for-runners\/\" data-type=\"post\" data-id=\"4249\">interval training<\/a> and hill repeats, which can be performed on a treadmill, are better for burning calories.<\/p>\n\n\n\n<p>One <a href=\"https:\/\/www.racgp.org.au\/download\/Documents\/AFP\/2012\/December\/201212shiraev.pdf\" target=\"_blank\" rel=\"noopener\">2012 report<\/a> looked at the clinical benefits of high intensity exercise.<\/p>\n\n\n\n<p>It concluded that high intensity interval training has been shown to significantly reduce subcutaneous fat, especially abdominal fat.<\/p>\n\n\n\n<p>The report also found high intensity training reduces total body mass and improves your <a href=\"https:\/\/www.runwithcaroline.com\/running-vo2-max-charts\/\" data-type=\"post\" data-id=\"6659\">VO2 max<\/a> (a marker of physical fitness).<\/p>\n\n\n\n<p>This is because high intensity exercise has been shown to increase your muscles&rsquo; stimulus.<\/p>\n\n\n\n<p>Therefore achieving a greater effect in the same amount of time as opposed to low intensity exercise.<\/p>\n\n\n\n<p>Additionally, your muscles require a lot of energy after high intensity exercise to recover and repair.<\/p>\n\n\n\n<p>This creates an &lsquo;after burn&rsquo; effect, meaning you continue to burn calories even after the exercise has ended.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/dog-treadmill\/\" data-type=\"post\" data-id=\"11515\">How to use a dog treadmill: The complete guide<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-6-683x1024.png\" alt=\"running on a treadmill\" class=\"wp-image-8070\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-6-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-6-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-6-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-6-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-6-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-6-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-6-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-6-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-6-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-6-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-6-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-6.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-6-683x1024.png.webp\" alt=\"running on a treadmill\" class=\"wp-image-8070 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-6-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-6-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-6-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-6-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-6-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-6-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-6-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-6-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-6-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-6-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-6-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-6.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-6.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">How to start running on a treadmill<\/h2>\n\n\n\n<p>If you can&rsquo;t always get outside for a run, or if you simply prefer running indoors for safety reasons, then running on a treadmill offers a great alternative to running outdoors.<\/p>\n\n\n\n<p>One of the best ways to start running on a treadmill is to jump on one and start walking on it so you become familiar with the treadmill and how it feels under your feet.&nbsp;<\/p>\n\n\n\n<p>Slowly build up the speed of your walking until you transition into a slow jog.&nbsp;<\/p>\n\n\n\n<p>You may even decide to do intervals of walking intermixed with light jogging before progressing into a continuous run. <\/p>\n\n\n\n<p>For example, a 60 second walk followed by a 60 second run and repeat 5 times.&nbsp;<\/p>\n\n\n\n<p>The important thing is that you feel comfortable and safe on the treadmill before increasing your pace and speed.<\/p>\n\n\n\n<p>All treadmills come with a range of features that can be accessed via a console at the front of the treadmill.<\/p>\n\n\n\n<p>This console can be easily viewed when running and it shows the key stats and metrics from your run.&nbsp;<\/p>\n\n\n\n<p>The stats that you want to look out for are:<\/p>\n\n\n\n<ul>\n<li>Speed<\/li>\n\n\n\n<li>Incline<\/li>\n\n\n\n<li>Distance<\/li>\n\n\n\n<li>Time<\/li>\n<\/ul>\n\n\n\n<p><strong>Speed<\/strong> <\/p>\n\n\n\n<p>This refers to how fast you are running. <\/p>\n\n\n\n<p>This is normally displayed at miles per hour on most treadmills.&nbsp;<\/p>\n\n\n\n<p><strong>Incline<\/strong> <\/p>\n\n\n\n<p>This is essentially the slope of the treadmill. The higher the incline, the more intense the workout will be.&nbsp;<\/p>\n\n\n\n<p><strong>Distance <\/strong><\/p>\n\n\n\n<p>This is exactly what it says on the tin &ndash; how far you&rsquo;ve run.&nbsp;<\/p>\n\n\n\n<p><strong>Time<\/strong><\/p>\n\n\n\n<p>This is how long you have been running for. <\/p>\n\n\n\n<p>Most treadmills allow you to use a countdown timer so you can time your workouts.<\/p>\n\n\n\n<p>Although some treadmills offer a metric on calories burned, this is not always accurate.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/treadmill-workouts-for-runners\/\" data-type=\"post\" data-id=\"3400\">Indoor running: 4 of the best treadmill workouts for runners<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to run safely on a treadmill<\/h2>\n\n\n\n<p>According to the <a href=\"https:\/\/www.cpsc.gov\/\" target=\"_blank\" rel=\"noopener\">US Consumer Product Safety Commission (CPSC)<\/a>, treadmills cause more injuries than any other type of exercise equipment.<\/p>\n\n\n\n<p>The CPSC estimates there were 24,000 treadmill-related injuries that required an emergency department visit between 2003 and 2012.<\/p>\n\n\n\n<p>To help you conduct your training session safely, here are my top tips for running on a treadmill so you can make the most out of your session:<\/p>\n\n\n\n<ul>\n<li>Don&rsquo;t hold the handrail or console when you run.&nbsp;<\/li>\n\n\n\n<li>Try and adopt a natural stride with arms swinging by your sides. You are more likely to adopt a shorter stride when you run on a treadmill.<\/li>\n\n\n\n<li>Keep your body upright. If you find yourself leaning forward too much, you&rsquo;re probably running too fast.&nbsp;<\/li>\n\n\n\n<li>Look straight forward. Pick a spot in front of you and keep your gaze on it. Don&rsquo;t look down at your feet or at the console.<\/li>\n\n\n\n<li>Don&rsquo;t step on or off the treadmill when it&rsquo;s moving.<\/li>\n\n\n\n<li>Don&rsquo;t set the incline too steep.<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/running-on-a-treadmill\/\" data-type=\"post\" data-id=\"2849\">Treadmill running: 5 tips to safely run on a treadmill<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-7-683x1024.png\" alt=\"running on a treadmill\" class=\"wp-image-8071\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-7-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-7-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-7-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-7-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-7-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-7-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-7-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-7-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-7-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-7-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-7-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-7.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-7-683x1024.png.webp\" alt=\"running on a treadmill\" class=\"wp-image-8071 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-7-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-7-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-7-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-7-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-7-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-7-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-7-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-7-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-7-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-7-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-7-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-7.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-7.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Treadmill vs outdoor running<\/h2>\n\n\n\n<p>Both modes of running have their own pros, cons and benefits.&nbsp;<\/p>\n\n\n\n<p>In the majority of cases, it will come down to your own personal preference as to whether or not you run on a treadmill or run outdoors.<\/p>\n\n\n\n<p>In some cases, you may be forced to use a treadmill if you are returning to running following an injury or you don&rsquo;t want to run outdoors because of severe weather.&nbsp;<\/p>\n\n\n\n<p><strong>Outside running<\/strong><\/p>\n\n\n\n<ul>\n<li>More suited to a natural gait cycle (you are more likely to shorten your stride on a treadmill)<\/li>\n\n\n\n<li>Activates more muscle groups<\/li>\n\n\n\n<li>Higher ground reaction forces&nbsp;<\/li>\n<\/ul>\n\n\n\n<p><strong>Treadmill running<\/strong><\/p>\n\n\n\n<ul>\n<li>Easier to maintain a steady pace<\/li>\n\n\n\n<li>Allows you to control incline, intervals and recovery<\/li>\n\n\n\n<li>Great for those returning to running following an injury<\/li>\n\n\n\n<li>Lower ground reaction forces<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/trail-running-tips-for-beginners\/\" data-type=\"post\" data-id=\"4735\">12 trail running tips for beginners<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-8-683x1024.png\" alt=\"running on a treadmill\" class=\"wp-image-8072\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-8-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-8-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-8-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-8-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-8-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-8-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-8-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-8-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-8-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-8-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-8-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-8.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-8-683x1024.png.webp\" alt=\"running on a treadmill\" class=\"wp-image-8072 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-8-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-8-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-8-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-8-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-8-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-8-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-8-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-8-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-8-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-8-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-8-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-8.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-8.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Why is running on a treadmill easier?<\/h2>\n\n\n\n<p>Running on a treadmill is easier for a range of reasons, some of which have been explained above.&nbsp;<\/p>\n\n\n\n<p>One of the main reasons running on a treadmill is easier is because the treadmill assists with leg turnover, making it easier to run.<\/p>\n\n\n\n<p>It is for this reason that many runners notice their pace on a treadmill doesn&rsquo;t match their road pace.<\/p>\n\n\n\n<p>Running on a treadmill also provides a controlled environment. <\/p>\n\n\n\n<p>You don&rsquo;t have to battle the weather, terrain, traffic, pedestrians and other obstacles when running on a treadmill. <\/p>\n\n\n\n<p>You also have greater control of your speed, pace and incline on a treadmill which makes the run easier as opposed to running outdoors.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/what-to-bring-to-the-gym\/\" data-type=\"post\" data-id=\"10472\">What to bring to the gym: 15 workout essentials<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Treadmill pace chart<\/h2>\n\n\n\n<p><strong>Pace per mile by % incline<\/strong><\/p>\n\n\n\n<p>*Note because of lack of wind resistance while running on a treadmill, the effort of running at a 0% incline is less than running on a road at the same pace.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>MPH setting<\/strong><\/td><td><strong>Pace per mile<\/strong><\/td><td><strong>0% incline*<\/strong><\/td><td><strong>1% incline<\/strong><\/td><td><strong>2% incline<\/strong><\/td><td><strong>3% incline<\/strong><\/td><\/tr><tr><td>5.0<\/td><td>12:00<\/td><td>12:31<\/td><td>11:44<\/td><td>11:05<\/td><td>10:32<\/td><\/tr><tr><td>5.6<\/td><td>10:43<\/td><td>11:10<\/td><td>10:32<\/td><td>10:00<\/td><td>09:33<\/td><\/tr><tr><td>6.0<\/td><td>10:00<\/td><td>10:26<\/td><td>09:52<\/td><td>09:24<\/td><td>09:00<\/td><\/tr><tr><td>6.6<\/td><td>09:05<\/td><td>09:29<\/td><td>09:01<\/td><td>08:37<\/td><td>08:16<\/td><\/tr><tr><td>7.0<\/td><td>08:34<\/td><td>08:56<\/td><td>08:32<\/td><td>08:10<\/td><td>07:51<\/td><\/tr><tr><td>7.6<\/td><td>07:54<\/td><td>08:14<\/td><td>07:53<\/td><td>07:34<\/td><td>07:18<\/td><\/tr><tr><td>8.0<\/td><td>07:30<\/td><td>07:49<\/td><td>07:30<\/td><td>07:13<\/td><td>06:58<\/td><\/tr><tr><td>8.6<\/td><td>06:59<\/td><td>07:16<\/td><td>07:00<\/td><td>06:45<\/td><td>06:32<\/td><\/tr><tr><td>9.0<\/td><td>06:40<\/td><td>06:57<\/td><td>06:42<\/td><td>06:28<\/td><td>06:16<\/td><\/tr><tr><td>9.6<\/td><td>06:19<\/td><td>06:31<\/td><td>06:18<\/td><td>06:06<\/td><td>05:55<\/td><\/tr><tr><td>10.0<\/td><td>06:00<\/td><td>06:15<\/td><td>06:03<\/td><td>05:52<\/td><td>05:42<\/td><\/tr><tr><td>10.6<\/td><td>05:40<\/td><td>05:54<\/td><td>05:43<\/td><td>05:33<\/td><td>05:24<\/td><\/tr><tr><td>11.0<\/td><td>05:27<\/td><td>05:41<\/td><td>05:31<\/td><td>05:22<\/td><td>05:13<\/td><\/tr><tr><td>11.6<\/td><td>05:10<\/td><td>05:24<\/td><td>05:14<\/td><td>05:06<\/td><td>04:58<\/td><\/tr><tr><td>12.0<\/td><td>05:00<\/td><td>05:13<\/td><td>05:04<\/td><td>04:56<\/td><td>04:49<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-683x1024.png\" alt=\"running on a treadmill\" class=\"wp-image-8069\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-683x1024.png.webp\" alt=\"running on a treadmill\" class=\"wp-image-8069 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/running-on-a-treadmill-5.png\" id=\"mv-trellis-img-5\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">5 treadmill workouts for runners<\/h2>\n\n\n\n<p>Now you know all about running on a treadmill, here are 5 sample treadmill workouts.<\/p>\n\n\n\n<p>Remember to warm up for 15-20 minutes before each of these workouts.&nbsp;<\/p>\n\n\n\n<p><strong>#1 Walk\/jog intervals<\/strong><\/p>\n\n\n\n<p>This is a great workout for beginners as it uses walking and jogging intervals.&nbsp;<\/p>\n\n\n\n<p>You can either repeat the intervals 10 times, or for a period of time like 10, 20 or 30 minutes depending on your fitness levels.&nbsp;<\/p>\n\n\n\n<ul>\n<li>1 minute walk<\/li>\n\n\n\n<li>1 minute jog<\/li>\n\n\n\n<li>Repeat 10 times<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/walking-5-miles-a-day-benefits-tips-to-start\/\" data-type=\"post\" data-id=\"11496\">What to expect by walking 5 miles a day (and how to start)<\/a><\/p>\n\n\n\n<p><strong>#2 Jog\/sprint intervals<\/strong><\/p>\n\n\n\n<p>A great workout for raising your heart rate and getting you used to running at different speeds, jog\/sprint intervals are great for adding variety into your training plan.<\/p>\n\n\n\n<p>This particular workout uses a 1:2 workout ratio, but you can adapt this ratio to suit your own preferences and fitness levels.&nbsp;<\/p>\n\n\n\n<ul>\n<li>30 second sprint<\/li>\n\n\n\n<li>60 second jog<\/li>\n\n\n\n<li>Repeat 10 times<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/interval-training-benefits-for-runners\/\" data-type=\"post\" data-id=\"4249\">What is sprint interval training? Benefits + 3 sample workouts<\/a><\/p>\n\n\n\n<p><strong>#3 Incline workout<\/strong><\/p>\n\n\n\n<p>One of the best things about running on a treadmill is the incline feature.&nbsp;<\/p>\n\n\n\n<p>The incline is basically the slope of the treadmill, and the higher the incline, the more intense the workout will be.<\/p>\n\n\n\n<p>This workout uses intervals at an incline to get you used to running uphill.<\/p>\n\n\n\n<ul>\n<li>1 minute jog at 0% incline<\/li>\n\n\n\n<li>1 minute jog at 1-2% incline<\/li>\n\n\n\n<li>Repeat 10 times<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/hill-running-workouts-that-increase-speed-and-power\/\" data-type=\"post\" data-id=\"4161\">3 hill sprint workouts to increase strength and power<\/a><\/p>\n\n\n\n<p><strong>#4 HIIT workout<\/strong><\/p>\n\n\n\n<p>As mentioned earlier in this guide, high intensity exercise has a range of benefits including increasing muscle strength and burning calories.&nbsp;<\/p>\n\n\n\n<p>This HIIT workout is a high intensity workout that is designed to get your heart pumping by using a range of different effort levels.&nbsp;<\/p>\n\n\n\n<ul>\n<li>1 minute jog at effort level 0&nbsp;<\/li>\n\n\n\n<li>2 minute jog at effort level 4<\/li>\n\n\n\n<li>1 minute jog at effort level 0<\/li>\n\n\n\n<li>3 minute jog at effort level 6<\/li>\n\n\n\n<li>1 minute jog at effort level 0<\/li>\n\n\n\n<li>4 minute jog at effort level 8<\/li>\n\n\n\n<li>4 minute walk at effort level 0<\/li>\n\n\n\n<li>3 minute jog at effort level 6<\/li>\n\n\n\n<li>1 minute jog at effort level 0<\/li>\n\n\n\n<li>2 minute jog at effort level 4<\/li>\n\n\n\n<li>1 minute jog at effort level 0<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/hiit-running-workouts\/\" data-type=\"post\" data-id=\"10793\">The best HIIT running workouts to do today to lose weight<\/a><\/p>\n\n\n\n<p><strong>#5 Tempo workout<\/strong><\/p>\n\n\n\n<p>The treadmill is one of the best ways to do tempo workouts as they can be done in a completely controlled environment.<\/p>\n\n\n\n<p>This tempo workout uses a range of different paces and effort levels, including conversational pace which you may already be familiar with.&nbsp;<\/p>\n\n\n\n<ul>\n<li>5 minute jog at a conversational pace<\/li>\n\n\n\n<li>10 minute run at a challenging pace (think 7 out of 10 on the effort scale)<\/li>\n\n\n\n<li>5 minute jog at a conversational pace<\/li>\n\n\n\n<li>5 minute run at a challenging pace (think 8.5 out of 10 on the effort scale)<\/li>\n\n\n\n<li>5 minute jog at a conversational pace<\/li>\n\n\n\n<li>10 minute run at a challenging pace (think 7 out of 10 on the effort scale)<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/best-running-workouts\/\" data-type=\"post\" data-id=\"7503\">7 of the best running workouts to build endurance, strength and speed&nbsp;<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Many runners have a love\/hate relationship with running on a treadmill. For many runners, it&rsquo;s hard to beat a run in the great outdoors on a sunny day. However, there are times when running on a treadmill is necessary as an alternative to running outdoors. Runners returning to injury, for example, often find treadmill running &hellip;<\/p>\n","protected":false},"author":1,"featured_media":8073,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[121],"tags":[106,144],"mv":{"thumbnail_id":8073,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/07\/Blog-photos-2022-2-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/8064"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=8064"}],"version-history":[{"count":8,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/8064\/revisions"}],"predecessor-version":[{"id":13489,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/8064\/revisions\/13489"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/8073"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=8064"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=8064"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=8064"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}