Indoor Running without a Treadmill

28 May 20193

Many clients ask us can you do indoor running without a treadmill? Simply yes.

Having a treadmill at home is effective, but if you do not want to go to the expense of buying or hiring a treadmill we have some great exercises to get your heart pumping and muscles warmed up.

Running on the Spot

When deciding to start a indoor running program select a non slippery surface and wear running shoes for comfort. Running on the spot lift your legs to knee height and swing your arms. Lean slightly forward and land on the balls of your feet. (See video below for full instructions)

Stair Runs

If you have stairs in your home run up and down the stairs a couple of times. Run up the stairs and walk down the stairs, do this 12 times. If you have only a couple of steps you can do 1 min static step ups and this will get your heart pumping too.

Running in the backyard

If you have space in your backyard you can sprint from one end to the other end. Run back and forth 12 times with no rest in between.

For other great tips and ideas for indoor running without a treadmill check out the video below.

If you want more information about training indoors check out our – Easy At Home Workout




  • Gio

    27 March 2020 at 12:39 am

    Thank you so much Jessica! Your workout really was wonderful! I run on a treadmill at work, so not having the equipment during this social distancing / lock down time was a huge problem. I found this workout and it saved me! It even did more for my muscles than the treadmill did! Thank you sooo much!


  • Antwane

    5 July 2020 at 3:13 pm

    Will you actually lose lb. rinning in place?


    • Fitness Inside Out

      6 July 2020 at 7:43 am

      Hi Antwane, running indoors will burn calories contributing to the end goal. Weight loss will depand on how much energy explelled verses what calories are consumed.


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