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Instant replay: "The number-one mistake runners make is going one speed, at one incline, every workout," says trainer Jamie Norcini, who teaches treadmill/elliptical classes at Clay in New York City. His love-it-again solution? Play with the control panel. After a 5-minute warm-up, jog for 2 minutes (at 5.5 mph, for example), then walk for 2 minutes (at 3.5 mph) or sprint (at 7.0 mph) -- surprise yourself! Repeat for 20 to 30 minutes. Or work the treadmill into a circuit, says Norcini. Place a pair of 5- to 8-pound dumbbells beside the machine, and jump off every 3 minutes to do 1 minute of arm toners.
Gear shift: Run intervals with Serena Williams! Download an audio Nike Plus Coaching Run on iTunes ($15).