Road According to "Runner's World," a treadmill is an excellent gadget for speed training since it is gentler on your muscles than road jogging. Do high-intensity intervals on the treadmill by running at a regular or light recovery pace for a few minutes and then sprinting or running uphill for 30 seconds to two minutes. This will help you build muscle strength, power, and cardio fitness. The best part about using a treadmill instead of the road is that you can control the intensity of your workout. Treadmills come in many different types of speeds from just above walking speed up to almost running speed. You can select the appropriate setting when you begin your session. During high-intensity intervals, you should work at a pace where you feel challenged but not exhausted. Be sure to drink plenty of water while working out on the treadmill to stay hydrated and avoid cramping. Treadmills are very useful for people who live or work in an area without much opportunity for physical activity. They can be used for basic conditioning or to lose weight by reducing your daily calorie intake while exercising more frequently. Since treadmills are easy to use and there are so many different styles, they are a great choice for anyone looking to get in shape or exercise regularly.