When Tina Podlodowski, a public affairs consultant in Seattle, goes to the gym to run on a treadmill, she often brings her Kindle and immerses herself in a mystery novel.

¡°I hate working out more than just about anything,¡± said Ms. Podlodowski, who visits the gym three or four times a week. ¡°I¡¯ll use anything I can to distract me ? a book, a magazine, a friend to talk to. Without my distractions I¡¯d never exercise at all.¡±

At the opposite extreme is Jonathan F. Katz, a psychologist in Hastings-on- Hudson, New York, who runs ultramarathons - 80 kilometers or more - without even a music player.

¡°To really challenge yourself athletically or train for a big event, you need to focus on your form, your pacing, and that¡¯s impossible if you¡¯re watching a movie or chatting,¡± Dr. Katz said. ¡°I¡¯m always thinking about my next mile, my speed, my cadence.¡±

Is it helpful or hurtful to use outside stimulation to take your mind off your workout? It depends on the athlete and the distraction. Generally, casual athletes are more likely than serious ones to rely heavily on chatting, viewing, texting or reading to complete an exercise routine. They also may undermine their exertion by distracting themselves the wrong way ? hunching over a magazine while pedaling the elliptical, for example, or becoming too involved in a cellphone conversation.

Trainers say that just about anything that gets you into the gym and lengthens your workout can be beneficial. And most people do find that listening to music with a good beat is a motivator. But when it comes to other ways to occupy the mind - like watching a movie, listening to a podcast or talking to a friend - there are dos and don¡¯ts.

¡°Listening to music you like while exercising has been shown to help release the endorphins that relieve stress and depression,¡± said Dr. Vijay B. Vad, a sports medicine specialist at the Hospital for Special Surgery in New York. ¡°Other distractions haven¡¯t been studied as much, but creating that pleasurable feeling in other ways is likely to do the same thing.¡±

Yet some activities, like reading or watching a complicated drama, are likely to slow an athlete¡¯s pace because the mind is focused on more than one thing. To minimize that, some trainers advise their clients to watch light comedies rather than complicated mysteries or potentially depressing news programs.

The rhythm of television shows can also help athletes ? for example, if they use commercial breaks to do high-intensity interval training.

Doctors and trainers say the most common distractions, like listening to music or talking to a companion, can be valuable at just about any level, from beginners trying to persuade themselves to go to the gym, to committed athletes preparing for a race.

¡°Everyone performs better when they lessen the aversive nature of their exercise,¡± said Dr. Katz .

But in the gym, visual distractions can affect posture, so trainers recommend placing screens or reading material directly at eye level. Looking down while working out is not good.

And as athletes begin to intensify their workouts, they should use fewer distractions, trainers say - for example, forgoing e-mail messages in favor of an inspiring playlist.

Some types of exercise require more focus on form. Weight lifting, even with small free weights, demands correct posture and good habits or the athlete won¡¯t see results and could even be injured. Trainers recommend stowing the Zune or iPod until those habits are established.


By JULIE WEED


BRANDON THIBODEAUX FOR THE NEW YORK TIMES
Some athletes prefer distractions during their regimen. Darren Webber and Callie Beard read as they bicycled at a gym in Dallas.