How Taylor Swift Trained for the Eras Tour: 3-Hour Treadmill Sessions, No More Alcohol

Taylor Swift apparently hasn’t gotten sick of running as fast as she can. 

The 33-year-old superstar gave a rare interview published Wednesday as she was crowned Time Magazine’s Person of The Year, beating out other contenders including Vladimir Putin, King Charles III and Barbie. 

Fans of her record-breaking Eras Tour have marveled at Swift’s stamina: The show lasts about three hours, most of which she spends singing and dancing — in heels, no less. Even NFL star J.J. Watt marveled at her athleticism after attending a show earlier this year. 

“She did not stop the whole time,” he said in a March video. “There was no intermission. There was no halftime. There were no TV timeouts. The longest break she took was maybe three minutes for a costume change. And she was singing, dancing, entertaining the entire time — 70,000 people hanging on every single word and move she was making… And she crushed it. And she didn’t even look tired! I was tired and I was just sitting there.” 

How did she do it? Here’s her training regimen, from Swift herself. 

Work out with a custom strength-training program 

Swift said she used to tour “like a frat guy” — presumably meaning she didn’t take the best care of herself. This time around, she started to train six months prior to the tour’s March opener. 

Her gym, Dogpound in New York — which boasts celebrity clients including Justin Bieber, Cindy Crawford and Hugh Jackman — created a custom program for her that focused on strength, conditioning and weight-lifting. 

Sing the whole setlist on the treadmill

Cardio was important too, especially in making sure she didn’t get winded while singing and dancing at the same time. 

“Every day I would run on the treadmill, singing the entire set list out loud,” Swift said. “Fast for fast songs, and a jog or a fast walk for slow songs.” 

For those keeping score: That’s a roughly 2 hour and 45 minute-stint on the treadmill per day.  

‘Over-rehearse’ in dance training

If that wasn’t enough cardio, Swift also spent a few months perfecting the show’s choreography.

“Then I had three months of dance training, because I wanted to get it in my bones,” she said. “I wanted to be so over-rehearsed that I could be silly with the fans, and not lose my train of thought. … Learning choreography is not my strong suit.” 

Quit drinking

Swift is known among fans for having an affinity for working hard and playing hard — remember when she had an album release party and #DrunkTaylor was trending the next day? But the “Champagne Problems” singer said she cut out all alcohol, save for the Grammy Awards in February where she delivered another round of memorable booze-induced, meme-able reactions. 

“Doing [the Eras Tour] with a hangover,” she said. “I don’t want to know that world.”

Remember to rest

Swift usually plays three shows over the course of a weekend, before having at least a week to recover in between.

“I do not leave my bed except to get food and take it back to my bed and eat it there,” she said. “It’s a dream scenario. I can barely speak because I’ve been singing for three shows straight. Every time I take a step my feet go crunch, crunch, crunch from dancing in heels.”