Can You Train for a Marathon on a Treadmill?

You can train for a marathon on a treadmill, but it isn’t the most ideal situation. Many people find that they are able to effectively train for marathons by using treadmills. Treadmills can be used for specific speed workouts as well as for all marathon training runs.

If you’re training for a marathon in the spring and safety becomes an issue because of the shorter days in winter, you might want to run indoors on the treadmill.

If you live in an area with hot and humid weather, or cold and icy weather, then a treadmill may be the only realistic option for marathon training.

Here are some training tips to consider if you’re using a treadmill to prepare for a marathon.

FIVE TIPS FOR MARATHON TRAINING ON A TREADMILL

If you choose to use a treadmill for your marathon preparation, there are a number of key points you should consider to make sure you get the biggest benefit possible from this training tool:

1. BEST TREADMILL SETTINGS TO SIMULATE RUNNING OUTSIDE

Experienced runners know that running on a treadmill is different than running outside.

For one thing, running outside means you have to push against wind resistance, while on a treadmill you’re just running in place and not going forward through the air.

In an effort to make up for the lack of wind resistance when running on a treadmill, researchers have suggested that you set the treadmill at an incline of 1% to reflect the energetic cost of outdoor running.

The 1% figure doesn’t include the biomechanical effect of running on a moving belt.

TREADMILL INCLINE BENEFITS FOR STRONGER RUNNING

The benefits of running on a slightly inclined treadmill go beyond making up for wind resistance.

Let me explain:

You have to use your glutes and hamstrings to push yourself forward with each stride when you’re running outside. The treadmill belt does much of the propulsive work for you, compared to other methods.

For people who are training for a marathon using a treadmill, I would suggest that they set the incline to 3% for their regular runs. The new incline will make it so the runner has to use their glutes and hamstrings more when running on the treadmill.

This helps prepare their legs for the demands of running outside on marathon day!

If you experience knee pain, especially patellofemoral syndrome, adding an incline to your treadmill running workouts may help prevent your knee pain. This is because it is more difficult to take too large of a stride when running uphill.

The biggest challenge when adding extra incline to your treadmill running workouts is that your pace will have to be slowed a little to accommodate the incline.

2. TREADMILL SPEED WORKOUTS FOR MARATHON TRAINING

One more advantage to running on the treadmill during marathon training is that you can be very exacting with your speed training workouts. The treadmill usually displays all the data in front of you.

Some treadmills have the ability to store specific workouts that can then be executed by the machine. All you have to do is run and keep-up!

Here’s a selection of marathon specific speed workouts you are free to try on the treadmill:

TREADMILL INTERVALS

This kind of marathon speed workout is the stable of many marathon training plans, and can easily be adapted for treadmill running:

10 minutes easy effort running warm-up on 1-3% incline
6 x 3 minutes at 5km race pace on 3% incline
(90 seconds walking recovery between reps)
5 minutes easy effort running cool-down on 1-3% incline

PROGRESSIVE TEMPO WORKOUT

This particular treadmill running workout is beneficial for helping you to run faster for longer durations of time, since it helps to develop your lactate threshold.

5 minutes easy effort warm-up on 1-3% incline
15 minutes at target marathon pace on 3% incline
10 minutes at half marathon pace on 3% incline
5 minutes at 10km race pace on 3% incline
5 minutes easy effort cool-down on 1-3% incline

3. LONG MARATHON TRAINING RUNS ON THE TREADMILL

The only difference is that you’re going to be doing it on a treadmill instead of outdoors. You still need to complete your long training runs just like you would if you were training outside.

The length of your longest marathon training run will mostly be determined by your experience and what you want to achieve in the marathon. For example, the longest long run in the beginners’ marathon training plan I usually give first-timers is 18 miles.

If you’re new to marathon training, this guide will give you the basic steps you need to follow for a successful marathon.

When running outside, you will always be able to see and hear different things to keep your brain occupied. This distraction helps the long slow miles pass quickly. However, on the treadmill boredom can quickly set-in.

4. PRACTICE YOUR TARGET MARATHON PACE ON THE TREADMILL

A long run is an important part of any marathon training plan. This is where we build the endurance to run a marathon by becoming more aerobically efficient. It’s crucial to not only rack up the miles, but to also maintain a consistent pace during your long run.

Some runners have a habit of running their long runs too quickly. Most of the mileage you cover during a long run should be at a slower pace than the one you’re aiming for during a marathon.

It is important to practice running at your target marathon pace as you get closer to race day.

The best thing about running on a treadmill is that you can precisely set the speed of the treadmill to meet your desired training pace.

This means that you have a 16 mile run planned on the treadmill.

You could do:

16 miles at your “easy” long run pace

Or, you could include some blocks of running at the pace you hope to maintain during a marathon.

5 miles at your “easy” long run pace
2 miles at target marathon pace
2 miles at your “easy” long run pace
2 miles at target marathon pace
5 miles at your “easy” long run pace

You could also structure your treadmill session as a long run with a fast finish.

12 miles at your “easy” long run pace
4 miles at target marathon pace

Running long distances on a treadmill can help improve your mental stimulation. Always a good thing!

5. PRACTICE GOOD TREADMILL RUNNING TECHNIQUE

There are some things to keep in mind about your running technique specifically when you are running on a treadmill. Some runners tend to adopt a slightly different running style on the treadmill as compared to when they are running outdoors.

The do’s and don’ts of treadmill marathon training

You CAN train for a marathon indoors. Here are the To-Do’s

Warm-Up!

Before beginning a treadmill workout, it is necessary to warm up in the same way as with any other workout. Stretching for a few minutes before using the treadmill is important. In order to improve your muscle efficiency, you need to increase your heart rate and get more oxygen pumped into your muscles. Start by walking or jogging for five minutes at a low intensity. Then, gradually increase the incline and speed.

Simulate outdoor running with the right settings

There is no wind resistance when you are running on a treadmill. Aerobic activity should make you feel as though you are pushing your body forward through the air. If you feel like you are running in place, you are not getting the most out of your workout. Because treadmills lack wind resistance, you need to set the incline to 1 degree to match the amount of energy you use when running outside.

Hands off the handrail

Handrails on a treadmill are meant to help people safely get on and off the machine. Many people think the purpose of handrails is to provide something to hold on to while running. They’re wrong. You will not get a good workout if you hold onto the handrails.

First of all, you tend to hunch over when you hold on to the handrail or the console, which puts strain on your back. This running technique is very inefficient and often leads to pain in the back, shoulders, and neck. Release your grip on the handrail, hold your head high, and maintain an upright posture. If you rely on handrails for support, you’re not helping improve your form. If you feel you are going to fall, slow down and adjust your form.

Run naturally

In other words, pay attention to your strides. The constantly moving belt can make it difficult to get strides correct because it does much of the work for you. You need to learn to run on the treadmill in a way that is similar to how you would run outdoors.

Running with a natural gait and avoiding short strides can help conserve energy. If something feels wrong with your form or stride while running, slow down until you feel more comfortable. Only then should you start increasing your pace.

Don’t do these things if you want to be marathon ready

It’s not important how long you’ve been running on a treadmill. Elite runners still make mistakes when running on a treadmill from time to time. To get the most out of your training and avoid injury, here are the things you should not do when training for a marathon indoors:

Don’t train barefoot

You can run barefoot on a treadmill.

You’re really in your own house with your own treadmill so no one can stop you. If you’re a fan of barefoot running, you can only do it indoors if you use a treadmill.

You should wear proper running shoes for long runs and serious marathon training. Here’s why:

Your bare feet will get sweaty from running – Yes. Your feet get sweaty from running indoors or outdoors. It gets sweaty when you have socks and shoes on. It will get sweaty when you run barefoot on your treadmill for several minutes. Even if we ignore how unhygienic it is to run with sweaty feet on a treadmill – you put your safety at risk. Sweat can make the bottom of your feet slippery so you won’t get a good grip on the belt and you may stumble while the treadmill is running.

You won’t be running barefoot during the marathon – Remember, you have to simulate the actual marathon run as much as you can. This means also training your feet to get used to how your running shoes fit throughout the run. So, unless you’re planning to run that 20K marathon barefoot (or if you’d even be allowed to), wear shoes while training on your treadmill.

Don’t stick to the same routine

It can be tempting to do the same things over and over again. If you want to train for a marathon, you need to create a situation and environment that is as close to outdoor running as possible. You build strength by running over different terrains and adjusting your speed. This includes running up hills and downhill.

Don’t overtrain

Even though Usain Bolt is one of the most famous athletes in the world, he only trains for three hours a day. Even the most trained runner understands the importance of taking breaks and not overtraining. Don’t overdo your indoor (or outdoor) marathon training. Muscle soreness that comes from working out is perfectly normal and is a sign that you’re makingprogress with your training regimen. However, it’s also important to set time aside for recovery.

Too much indoor training won’t help you prepare for the marathon. Excessive muscle soreness will only set you back. Your body will give you signals when it’s time to stop training. Listening to these signals is important because continuing to train for more than an hour can be harmful.

Don’t swing your arms all over the place

If you have seen a marathon runner in the middle of a run, you may have noticed that they are swinging their arms to their sides or crisscrossing them in front. No, you haven’t. While marathon runners are conserving energy by keeping their arms relaxed and bent parallel to their sides, they are also maintaining an efficient form.

Good running form is critical to completing these long runs. This also applies when you are training for a marathon inside. You have to put more effort into swinging your arms when running on the treadmill. This makes it so that you become tired more easily and won’t be able to get much from your workout. Keep your arms on your sides at all times.

So, would you train for a marathon on a treadmill?

It is up to you to decide if you want to train for a marathon on a treadmill. Running on a treadmill can help improve your fitness level, whether or not you are preparing for an event. The quality of your training is more important than how much you do. If you train effectively, you will eventually be motivated to run a marathon on a treadmill.