Tips for Running Long Distance on a Treadmill
It can be done! Believe me, I have experienced running a marathon on the treadmill myself.
Three weeks ago, I completed a virtual Ironman at my home in NJ. With races being cancelled because of Covid, I figured, why not. I had never stopped training and wanted to take advantage of my fitness. I started with a 2.4 mile tethered swim in the pool in my backyard, a 112 mile bike ride to the Jersey shore and back, and finally a 26.2 mile run on my treadmill.
As we move into colder temps and winter months, I know many folks don’t always feel comfortable running outside. Maybe it’s the temperatures or icy conditions… but whatever the case may be, you do not have to stop training and running because of it. The treadmill can be your friend.
If your goal next spring includes finally checking that half-marathon or marathon off of your bucket list, here’s your friendly reminder it’s time to get moving.
I know tackling long distance on a treadmill can feel hard and daunting, but it’s an ideal alternative if you can’t make it outside. You don’t have to worry about frostbite or slipping on black ice, making it much safer.
Here are some ways you can learn to enjoy and appreciate the treadmill and allow it to help you meet your running goal!
Cover the ‘stop’ button.
The treadmill can get boring fast and the dreaded stop button makes it all too tempting to hop off when boredom sets in or when people start to give you the side-eye when you're at the gym because of how long you’re using the machine. Grab a towel and cover up the temptation to ‘pause’.
Show up with a plan.
Always have a plan and know what you’re doing. If you show up with your workout lined out, you're more likely to commit to finishing it rather than calling it quits.
Vary your workouts.
Stop trying to run the entire thing at an even pace. Here are some ways to keep it interesting.
Tempo method- Run 4 minutes as fast as you can, walk/light jog 1 minute
Every 5 minutes change the incline or pace
Use commercial break as a reminder to up the pace
Do ladder runs- increase pace .1 every mile until half way and then work your way back down
Listen up.
Listen to music- This can help inspire you to keep the pace and stay on track, pushing through any mental walls. Science has proven that music can indeed help us to run farther or workout harder, so why not take full advantage of that?!
Play an audio book- This can help pass the time and keep you motivated. The book I am currently listening to is, A Life Without Limits: A World Champion’s Journey by Chrissie Wellington. Super inspiring.
Watch TV or Netflix- I love watching mindless shows like The Real Housewives or Keeping up with the Kardashians. It helps me forget I’m on the treadmill. During my Ironman I watched 90 day Fiance. Another guilty pleasure.
Focus on your form.
The treadmill is a great time to work on your form.
Use a short stride and high running cadence
Keep your torso and back straight while you run, which will keep your hips in the proper position
Relax your upper body
Don’t forget to eat.
Ahhh just because you might not be wearing your fuel belt, doesn’t mean you don’t need to plan for fuel! Get that water bottled filled up and ready to sip, bring your chomps, gels or electrolytes! You may need them even more if the run feels like a mental struggle.
In fact, the treadmill is actually an excellent time to really test out your fuel! With everything close at hand, including a bathroom, you can test out whole food options or a new gel to see how your stomach is going to react. It’s also a chance to see what water consumption keeps you hydrated without the need to hit the potty every couple of miles!
Don’t let long runs on a treadmill scare you! Take the opportunity to improve your mental and physical approach to running while still getting a good workout in bad weather.