The 'treadmill' is your ally - 14 days Onsite (v.5)

why racking up (onsite) treadmill clicks works!

 

(A straight-talking guide to staying physically and mentally sharp on the Snowy job — by Brad Pamp)

 

 

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Let’s call it as it is.

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When working onsite at Snowy, the treadmill isn’t a second-rate option — it’s often the only sensible one.

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We’re in a National Park.
Step one foot off site and you’re not “getting some steps in” — you’re breaking rules. Walking laps, jogging the perimeter, bush tracks… all off limits. End of story.

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And yet, we know this:

So instead of fighting reality, we use the best tool available.

Enter: the treadmill.

 

Why the treadmill is actually a weapon (not a punishment)

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Used properly, the treadmill punches well above its weight:

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👟 Rain, hail or shine - weather-proof training. No excuses, no cancellations, no “I’ll do it tomorrow”.

👟 Controllable intensity - speed, incline, duration — all dialled in. Perfect for easy aerobic work, recovery days, or gentle progressions.

👟 Predictable & forgiving surface - no potholes, camber, loose gravel or surprise ankle-rollers. Your joints will thank you — especially late in a swing.

👟 Consistent blood flow & metabolism - steady walking or shuffling = cardiovascular health, lung function, glucose control, fat metabolism. Boring? Maybe. Effective? Absolutely.

👟 Hydration at arm’s length - bottle right there. No excuses for under-drinking.

👟 Program-friendly - it’s easy to follow a structured Pampy program on a treadmill. No guesswork. Just turn up and execute.

 

The perceived cons (and why they don’t win)

Let’s be honest — these are the complaints I hear most:

❌ It’s boring.”

❌ It smells.

❌ It’s sweat central.

❌ I feel like I’ll fly off the back.

❌ It’s nothing like real running.

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All fair… until you compare them to the alternative:

➡️ Doing nothing.
➡️ Breaking site rules.
➡️ Letting fitness slide swing after swing.

 

Suddenly, the treadmill looks pretty good.

 

How to use the treadmill properly (this matters)

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This is where most people go wrong.

1. Keep it simple

♦ Ignore the flashing programs.
♦ Basic mode only.
♦ Press Start. Walk. Gradually increase speed manually.

Simple. Safe. Effective.

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2. Mount safely

♥ Straddle the belt.
♥ Let it start moving.
♥ “Scooter” it for a few seconds before stepping on.

No hero jumps. No panic.

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3. Music is non-negotiable 🎧

Good music changes everything:

♣ Sets rhythm

♣ Improves flow

♣ Makes time pass quicker

♣ Bad playlist = bad session.

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4. Visual distraction helps

♠ Tablet. TV. Phone (safely placed).
♠ It’s not cheating — it’s smart compliance.

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5. Follow a proper plan

This is the big one.

A Pampy-designed treadmill program:

✔️ Easy to follow

✔️ Progressive (not stupid)

✔️ Matches swing-shift fatigue

✔️ Prioritises consistency over hero sessions

✔️ This is how you stack weeks, not just survive them.

 

— Pampy (just a contact away from having you racking up clicks)

 

Next Week’s Swing Shift

🎯 How to best value up the swing-off phase - optimising rest & recovery