The dog days of summer are here -- the days when it's fun to be outside but it's far to hot to actually work out outdoors. The recycled air of the gym, though loathed in winter, is appealing because of those two life-saving words: Air Conditioning. I love the sun as much as anyone but the thought of running in this heat makes me feel ill, so I'll save my running to early morning (yeah right), late evening (yawn) or during the daylight hours, in the comfort of the gym.

So if it's too hot for your mid-day run, don't feel bad about taking it indoors. You can get a great workout indoors too!
Here are some tips for getting the most out of your time on the treadmill:

1. Intensity: intensity is the difference between a great workout and the equivalent to an easy stroll in the park. If you're trying to lose weight, a workout comprising of brief spurts of high intensity followed by periods of rest is best. Work hard for a bit, rest for a bit -- it's pretty easy to do, and you will have great results. Here's an interval workout from Fit Sugar that's exactly what the doctor ordered.
   
2. Switch it up: Doing the same 25 minutes at level 5 every day can get boring -- fast. Play around with the settings on the treadmill. For example, increase the incline and decrease your speed (or keep the same speed if you're feeling ultra-motivated.) Or, play around with some of the programs on your treadmill, like the hills setting or the urban hike setting (Does your treadmill have these? The ones at my gym do.) Here's another way to mix it up: I read an Issue of SHAPE magazine a few months ago that promised pop singer Fergie's workout secret. It turns out her secret is to walk backwards on the treadmill at a low speed and a high incline. It really helps tone that derriere!
   
3. Do it right: When running, your posture is important. A straight back usually comes naturally when you're pounding the pavement, but on the treadmill, it might not be so easy. Do you hold on to the handles when you're running? That's bad for your back and makes the workout less effective. Still holding on? Read this. Here are other things to do to improve your form (and exercise): hold in your abs, let your arms swing naturally and concentrate on your breathing.
   
4. Have fun: The most important thing about running on the treadmill, what will keep you coming back, is to enjoy it. Reading a magazine won't work (and if it does, you might not be working as hard as you should) but you can listen to energetic music on your iPod or watch TV while you run -- it will help pass the time and hopefully distract you from how much you wish it was over.
   

What's your treadmill MO?