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  • Q&A with Australian Health Practitioners

    Where can I find the motivation to do longer cardio workouts?

    After running on the treadmill for 10 minutes I am both bored and exhausted. I try listening to music but that doesn't help me for too long. Where do people find the motivation to work out for an hour at a time?! Any advice?
  • Find a professional to answer your question

  • Luke Delvecchio

    Diabetes Educator, Exercise Physiologist, Nutritionist

    Specializing in the assessment and treatment of metabolism related weight disorders. View Profile


    We should first ask why in fact you are wanting or needing to run for 1 hour?  One hour appears to be some mythical number that really isn't necessary for many people's exercise objective, I am guessing your trying to lose weight or burn off some extra fat?

    If the answer is yes, then here is an idea you may not have considered; rather than trying to increase the time you’re on the treadmill for, increase your load!

    By load I mean consider buying a weighted vest (start at a very conservative amount like 1-2kgs) and gradually increase the weight in the vest as you adapt - this will double your calorie expenditure without having to increase the time your exercising for!  Much better than trying to slog it out for an hour on the treadmill….

    But please, be careful and if you have any ankle, knee, hip or back problems consult a physiotherapist first.  You can buy the vests online.


  • John Coleman

    HealthShare Member

    If you want variety when running to maintain your interest - GET OUTDOORS - where it's always different!  :)   Treadmills are designed to be used only in desperation - when it's pouring with rain - in the middle of the night!!

    And a question for Luke - “double your calorie expenditure” with a vest.  Just how many kgs do you need to double your energy expenditure when running??


  • 1


    Luke Delvecchio

    Diabetes Educator, Exercise Physiologist, Nutritionist

    Specializing in the assessment and treatment of metabolism related weight disorders. View Profile

    To determine calorie expenditure simply manipulate the ACSM metabolic equation, its that easy  my friend.

  • John Coleman

    HealthShare Member

    OK Luke 

    I've had a look at the equations and I still don't understand how adding a weighted vest can double calorie expenditure, unless you put your body weight in the pockets of the vest and maintain the same running speed and distance??.

    Have I missed something??

    thanks John

  • 1


    Dr Richard Wong

    Personal Trainer

    Qualified with a B: Human Movement Science and Certificate. I grew up with sport. I competed succesfully at a state and national level as a … View Profile

    Yeah why are you looking to be in the treadmill for any longer than 10mins. What are your goals? Losing weight, training for an event? How about trying to do some interval training. Interval training will help to burn a lot of energy in a small amount of time. Intervals should also be used to increase your fitness rapidly. Intervals have also been seen to burn fat fast. You can also vary the intervals time and speed. Make sure to record your intervals, time and speed so you can progress and be motivated to do more, longer or faster. 

  • Millie Walker

    Personal Trainer

    B.A., Master Trainer, Registered Fitness Leader, Cert IV Business.Millie has been involved in the health and fitness industry since 2001. A prominent Sydney personal trainer, … View Profile

    As a 4 time Ironman finisher and ultra-marathon runner, that's a great question, and one I have been asked a lot (“Don't you get bored?”) . . .

    My favourite tips for maintaining motivation for longer cardio sessions are:

    • Vary your route (get outdoors, like Gymfreejohn suggests) change where you are running, riding, or walking - sometimes I catch a train somewhere & run back!
    • Get some mates to join you (haven't got any interested? - Join a running or Tri club - there are heaps of free sessions for all levels
    • One of the more out there approaches for long long runs is a game of A-Z, choose a topic (e.g. Film titles), you say one begining with A, your friend starts one with B, etc - can last up for 45mins!
    • Get tracking - keep track of your progress with Mapmyrun or similar, and try to run the same route in the opposite direction faster next time, or if you go out & back, try to do a negative split - run home faster than you headed out
    • Check out youtube for some pre-exercise motivation - heaps out there!
    Happy Training!

    Millie Walker

  • Vangel Rizos

    HealthShare Member

    Many find running boring.  Not every ones runs. Nothing wrong with finding running boring.   Now is the time to add a better,  more interesting and more effective exercise routine into your daily exercise routine. Seek out  exercises that  you like doing and then you should enjoy doing it for much more then 10 minutes. How exciting.  

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