Using a treadmill is very convenient. You can always run on one when it’s raining, snowing, or just bad weather outside, which covers a good chunk of the year in a lot of places.
I figure the trick is to schedule your runs like you would anything else in your day, and allow yourself time to warm up and cool down. The trouble, in my book, is that the cool down tends to end right around dinnertime, and nobody wants to stand over 3 pans after a workout.
That’s where a sheet pan comes in. One pan, one hot oven, and most nights it’s done in 20 to 40 minutes with one thing to wash. What follows is a stack of weeknight sheet pan dinners, from black bean nachos and teriyaki tofu to steak frites, pierogi with kielbasa and ham and cheese sliders.
Sheet Pan Black Bean Nachos
Spread tortilla chips in a single layer, scatter a can of rinsed black beans and a good handful of shredded cheese over the top, and bake at 400°F for about 8 minutes, just until the cheese melts. Don’t walk away. Chips go from golden to burnt pretty fast.
The cold stuff goes on after it comes out: diced tomatoes, onion, avocado or guacamole, jalapeños, sour cream. Like the pan here, I’d rather pile it on unevenly than try to make every chip match.
Chicken Sausage With Green Beans
Precooked chicken sausage, sliced into thick coins, with trimmed green beans, olive oil, garlic powder and a pinch of red pepper flakes. Roast at 425°F for 20 to 25 minutes, flipping once, until the sausage browns at the edges and the beans blister a little, like the plate here.
Since the sausage is already cooked, you’re mostly just browning it. Halved baby potatoes are a good addition if you want more on the plate. Give them a 10 minute head start.
Shrimp Fajitas
Sliced bell peppers and onion go in first with oil, chili powder, cumin and a little salt, about 15 minutes at 425°F so they get some color.
Then push them aside, add peeled shrimp tossed in the same seasoning, and give it another 6 to 8 minutes until the shrimp turn pink and curl. Lime juice over everything, warm tortillas on the side.
Baked Salmon With Roasted Cauliflower and Broccoli
Cauliflower and broccoli florets take a head start (about 15 minutes at 425°F with oil, salt and pepper), then the salmon fillets join them for the last 12 to 15. Brush the fish with a little olive oil, lemon and garlic, and scatter some fresh herbs on at the end, like the plate here.
Fish is done at 145°F, or when it flakes with a fork.
Picking Shoes for Treadmill Runs
Whether you run outdoors or indoors, you have to wear the right gear. Running on a treadmill wears more heavily on the heels of your shoes, with the balls of your feet absorbing a much greater impact than your toes, so it’s worth picking your shoes with that in mind.
First and foremost, the shoes need to be comfortable. That means no pinching, no slipping and no sliding. You want a flexible shoe that can twist and bends at the ball of the foot, as opposed to in the arch, and enough cushioning in the heel to soften the impact, without so much that it weighs the shoe down. Try to find a happy medium.
Trail shoes are sort of a waste on a treadmill. Surfaces don’t get much smoother, so it’s kind of like buying a nice set of snow tires when you live in San Diego. Your car will still drive, but it’s just not necessary. Most people do fine in their same outdoor road shoes.
Sausage, Potatoes and Peppers
Smoked sausage or Italian links, cubed Yukon Gold potatoes, red and green peppers and a sliced onion, all tossed with oil, smoked paprika and garlic. The potatoes set the timer here, so cut them small (about 3/4 inch) and roast at 425°F for 30 to 35 minutes. If you’re using raw Italian sausage instead of smoked, it needs to hit 160°F.
Meatballs With Roasted Carrots
Roll your meatballs (beef, pork or a mix, with an egg, breadcrumbs and Parmesan) and line them up on one half of the pan, with thick carrot slices on the other half. About 20 minutes at 400°F. Ground meat needs to reach 160°F in the middle.
The plate here has them sitting on a smear of green herb sauce with the carrots on the side, which is a nice change from marinara. Pesto thinned with a little lemon juice gets you close.
Gnocchi With Pancetta and Asparagus
This one surprises people. Shelf-stable gnocchi goes straight from the package onto the pan (no boiling), tossed with diced pancetta, asparagus cut in 2 inch pieces and olive oil. Roast at 425°F for 20 to 25 minutes, stirring once, and the gnocchi get crisp on the outside while the pancetta renders over everything.
Finish it with Parmesan and a squeeze of lemon.
Sliced Steak With Broccolini
Broccolini goes on the pan first with oil and salt, then a sirloin or strip steak gets the other half once the pan is screaming hot (preheat it in the oven at 450°F). Figure 10 to 14 minutes for a 1 inch steak, flipping once.
Steaks are safe at 145°F with a 3 minute rest. Slice it against the grain and spoon whatever pan sauce you like over it, like the brown sauce on this plate.
Glazed Bone-In Pork Chops
Thick bone-in chops take a glaze well. Whisk honey, Dijon, a little garlic and a pinch of salt, brush it on, and roast at 400°F for 20 to 25 minutes, brushing on more glaze halfway so it gets sticky and dark like the chop here. Green beans or any quick vegetable can share the pan.
Pork chops are done at 145°F with a 3 minute rest, per the USDA safe temperature chart. They’ll still be a little pink in the middle, which is fine, and a lot juicier than cooking them until they’re gray.
Here’s a training tip I like for those weeknights when you get a long run in before dinner. Instead of merely checking off your long run, try running the last half at the pace you’re hoping to achieve on race day. If you’re adding miles to it, don’t add more than 1 extra mile a week at most.
Roasted Pork Loin With Broccoli and Cauliflower
A pork tenderloin (or 2, if you want leftovers), rubbed with garlic, rosemary, salt and pepper. Roast it on the pan at 425°F with broccoli and cauliflower around it for 20 to 25 minutes, until the center reads 145°F, then let it rest at least 3 minutes before slicing.
Like this plate, it’s nothing fancy. Leftover slices make good sandwiches, and cooked meat keeps 3 to 4 days in the fridge.
Blackened Fish With Potatoes
Diced potatoes roast alone first, about 20 minutes at 425°F, so they get a head start. Then coat white fish or salmon fillets in blackening spice (paprika, garlic, cayenne, thyme) with a little melted butter, lay them on the pan and bake another 10 to 12 minutes until the fish flakes.
This plate added a scoop of rice, which never hurts. Very little to clean, too.
BBQ Chicken Flatbreads
Store-bought naan or flatbread on the sheet pan, a thin layer of BBQ sauce, shredded cooked chicken (rotisserie is fine), mozzarella and red onion. Bake at 425°F for 8 to 10 minutes until the edges crisp.
Cilantro goes on after. The photo here is the setup before baking: naan, sauce, cheese, onion, chicken and toppings all lined up so everyone builds their own.
Teriyaki Tofu and Vegetables
Everything laid out before it goes on the pan: a block of extra-firm tofu, peppers, snap peas, soy sauce and the little bowls of garlic, ginger and cornstarch. Press the tofu for 15 minutes or so, cube it, toss it with the cornstarch and a little oil, and roast it at 425°F with the vegetables for about 25 minutes.
The cornstarch is what gives you crisp edges instead of soggy cubes. Toss everything in teriyaki sauce right when it comes out and serve it over rice.
Mushroom Pizza
A store-bought crust or a ball of dough stretched right onto an oiled sheet pan, red sauce, mozzarella and sliced mushrooms. Bake at 450°F for 12 to 15 minutes.
Give the sliced mushrooms about 10 minutes on the sheet pan in the oven before they go on, or they’ll leak water all over the cheese. The pie here is round on a pizza pan, but a rectangle on a sheet pan comes out the same.
Watching TV on the Treadmill
Pizza night is also show night at a lot of houses, and some people like to start the episode on the treadmill first. It’s okay to stream workout videos, since they guide you through the exercise. Movies and series are a bit more controversial. If you can manage to watch while keeping your neck in the correct position, by all means, be my guest.
A few things to watch for:
- Strained neck. Treadmill screens are usually low on the console, so you end up looking down, and that can throw off your whole posture. Your neck, chest and hips should stay aligned.
- Holding on. A lot of people grab the handles or the sides while they watch something, and may not even notice it, which takes some of the work away from your legs.
- Same run every time. Once watching a show becomes the routine, you stop changing your speed or incline. Make sure it isn’t affecting the quality of your workout.
Garlic Butter Shrimp and Broccoli
Broccoli roasts by itself for 10 minutes at 425°F. Add the shrimp, drizzle melted butter mixed with minced garlic, lemon zest and red pepper flakes over the whole pan, and roast another 6 to 8 minutes. Squeeze the lemon over it at the table.
Salmon With Asparagus and Squash
Asparagus and salmon cook in about the same time, which is handy. Snap the woody ends off the spears, lay them next to the fillets, and give it all 12 to 15 minutes at 425°F.
The plate here has the salmon over mashed butternut squash with a sticky glaze. You can roast squash cubes on the same pan ahead of the fish (they need about 25 minutes) and mash them with a fork and a little butter, or use frozen.
Chicken Thighs With Broccoli
Bone-in chicken thighs seasoned with garlic, Italian seasoning and a little lemon zest go on the pan at 425°F for 20 minutes, then broccoli florets join them for the last 15. Chicken has to reach 165°F.
Serve it with rice or orzo, like the plate here, and spoon the pan juices over everything.
Meatloaf With Brussels Sprouts
Shape the meatloaf mix into a flat, free-form loaf right on the sheet pan instead of a loaf pan. It cooks faster (about 40 minutes at 400°F), and you get more crust. Halved Brussels sprouts go around it for the last 25 minutes.
Ground beef meatloaf is done at 160°F. Brush on a ketchup and brown sugar glaze near the end, or serve it with a gravy like the slice here.
When Your Shins Hurt
Shin bone pain is quite common during running, whether you’re a beginner or a seasoned runner. The majority of cases are caused by shin splints, a minor overuse injury that causes pain and slight swelling around the shins.
The usual causes are overtraining, ramping up your mileage or training days suddenly, running on hard or rough surfaces, improper technique and weak lower leg muscles. Rest, ice, compression and elevation are the standard first steps, and training on an injury is rarely a good idea because it’ll only make it last longer. If you want to increase your running, take your time and spread it out on a larger schedule so your body can adapt.
See a doctor if the pain is extremely intolerable, if your shins are swelling badly and the pain continues even with rest and ice, or if the pain spreads to your feet, knees or ankles. A night with sore shins is a good night to skip the treadmill and let a sheet pan dinner be the only thing on the schedule.
Philly Cheesesteaks
Shaved steak (or ribeye you’ve sliced thin while it’s half frozen), sliced onions and green peppers, spread out on the pan with oil, salt and pepper. Roast at 425°F for about 15 minutes, stirring once.
Lay provolone over the meat for the last couple of minutes, then scoop it all into toasted hoagie rolls. Not quite a griddle in South Philly, but close enough on a Tuesday.
Steak Frites
Frozen fries go in first, spread out so they don’t steam, at 450°F for about 15 minutes. Then nestle a seasoned sirloin or strip steak on the pan and switch to the broiler for 4 to 5 minutes a side until it reaches 145°F.
Let the steak rest at least 3 minutes (5 is better) before you slice it against the grain. The plate here has a creamy peppercorn sauce over the slices, which I’d recommend if you have 10 minutes and a small pan.
Tuna Steaks With Green Beans and Tomatoes
Green beans and cherry tomatoes roast with olive oil, garlic and oregano at 425°F for about 12 minutes while the pan gets hot. Then push them aside, add tuna steaks rubbed with oil, salt and pepper, and give it another 6 to 10 minutes depending on thickness.
Fish is done at 145°F by the safe temperature chart. Slice it thick and serve it with the vegetables and the pan juices.
Pierogi and Kielbasa
Frozen pierogi go straight onto the pan, no boiling, with sliced kielbasa, a sliced onion and some melted butter. Roast at 400°F for 20 to 25 minutes, flipping once, until the pierogi are golden on both sides.
A spoonful of sour cream on the side. Sauerkraut too, if your house is into that.
Roasted Cauliflower With Lemon and Chickpeas
Cauliflower florets, a can of drained and dried chickpeas, and thin lemon slices tossed with olive oil, cumin, turmeric and salt. Roast at 425°F for 25 to 30 minutes until the edges brown and the lemon slices go soft and a little caramelized. Turn it into a bowl and toss with chopped parsley, like the one here.
I’d serve it over rice or with pita and hummus, or next to a piece of chicken.
Before You Buy a Treadmill
If the sheet pan nights are freeing up time for home workouts, you might be eyeing a treadmill. As with any machinery, usage and maintenance will affect how long it lasts. The average lifespan seems to be anywhere from 7 to 12 years, and proper care and regular maintenance are crucial. Before you buy, think through a few things:
- The size you want, and where it will go.
- Whether you want a tech smart machine with wifi, a TV or phone compatibility. Those features need maintenance too.
- Controls that are user friendly.
- The warranty, and whether there are extended warranty options.
- The return policy.
Research and try out different brands before you buy. Go to the store and run on it. For those who must train rain or shine, a treadmill may be priceless.
Chicken With Broccolini and Sweet Potatoes
Sweet potato cubes need the most time, so they go in first at 425°F for about 15 minutes. Then add chicken breasts (pounded to an even thickness) and broccolini, and roast another 18 to 20 minutes until the chicken reaches 165°F.
For the charred look on the plate here, finish the chicken under the broiler for 2 or 3 minutes.
Turkey Taco Sheet Pan
Brown a pound of ground turkey with taco seasoning, cooking it to 165°F, then spread it over a sheet pan with black beans, corn and diced peppers. Top with cheese and bake at 400°F for about 10 minutes. Scoop it into tortillas or over rice, and put out the lettuce, salsa and sour cream so people can fix their own.
Baked Chicken Nuggets
Bite-size chicken breast pieces dipped in beaten egg, then a mix of panko, Parmesan, garlic powder and paprika. Set them on a rack over the sheet pan (or right on parchment) and bake at 425°F for 15 to 18 minutes until they reach 165°F.
Pickles and honey mustard on the side, like the plate here. Kids eat them. So do adults.
Keeping a Knee Brace From Slipping
Shoes aren’t the only gear worth getting right for treadmill runs. If you wear a knee brace on your runs, it should actually stay in place. To prevent it from sliding down your leg, first figure out why it’s happening. If it’s too large or too loose, it’ll slip down, and if it’s too small or too tight, it may roll down. Sweat building up underneath will also make it move.
To check the fit, put the brace on, fasten the closure and tighten the straps. Then place 2 fingers under one of the straps:
- If you can slide them under but there’s a bit of a struggle, the fit is probably tight enough.
- If they slide right under and there’s room for a third finger, it’s probably too loose.
- If you can only find room for 1 finger, it’s probably too tight.
In case of an injury, it’s best to let your physician determine the proper knee brace.
Ratatouille With White Beans
Eggplant, zucchini, yellow squash, red bell pepper and red onion, all cut into similar size chunks, with olive oil, garlic, thyme and salt. Roast at 425°F for 30 minutes, then stir in a can of cannellini beans and a handful of cherry tomatoes and give it 10 minutes more. Good with crusty bread, or spooned over polenta.
Ham and Cheese Sliders
A pack of Hawaiian rolls, sliced in half as one slab, layered with deli ham and Swiss and set back on the sheet pan. Brush the tops with melted butter, Dijon, Worcestershire and poppy seeds, cover with foil and bake at 350°F for about 15 minutes, then uncover for 5 more so the tops brown, like the ones here.
Assemble it in the morning and keep it in the fridge until it’s time to bake.