Marathon training on a treadmill

Treadmill training can bring an extra dimension to your running sessions; providing an alternative to poor weather or unlit streets, allowing you to lock into a specific pace, providing more cushioning than unforgiving tarmac and depending on the model of treadmill; a range of different programmes to add some variety to your workouts.

However, what if the only way you could run was on a treadmill and you were training for a marathon? That would be a serious challenge to your motivation!

If you’ve wondered about the possibility of total treadmill training for a marathon or perhaps would like to enter a 26.2 mile event but are put off because of your treadmill training limitations, this feature is for you and includes advice on:

• Treadmill training tips
• Maintaining motivation
• Session ideas

Setting out your stall
Whatever target time you may have for your marathon race, there is one inescapable fact that applies to every marathon runner, irrespective of their finishing time. To correctly prepare your body and mind for the challenge of completing 26.2 miles on foot, you have to complete plenty of training miles, over a long period of time; anything up to six months.

For that reason you need to prepare for frequent and often lengthy training sessions on your treadmill. Compared with the huge variety of location, route, terrain and ever-changing views that outdoor running brings, your horizon is much more limited when you train on a treadmill. So, for starters, here are a few tips to combat boredom when running on a treadmill...

Music to train to
These days, MP3 players and iPods are the music devices of choice when you’re on the move due to their portability, light weightedness and versatility – they can store thousands of tracks. Music can be a great motivator, whether it’s running to a particular beat or just feeling uplifted by your favourite songs, so investing in a modern music device will be a great help in combating treadmill boredom.

Television
Television can also give you something else to focus on other than your reflection in a gym mirror whilst you run. The very latest treadmills incorporate on board LCD screens for television and DVD playback and most gyms have a cardio theatre section with communal televisions or a video wall. If training at home, positioning your treadmill in front of the TV works just as well. Whilst you need to maintain your running focus on the moving belt, having a TV nearby can help the time pass.

Variety is the spice of life
Whether you’re training indoors or out, plodding around the same route or same session each time is a guaranteed route to boredom. One treadmill solution is to continually vary your workout. Rather than jump on, turn up the pace and run; experiment with different programmes, inclines, interval sessions and recoveries to add some zip to some of your sessions.

Getting started
For comfortable, frequent, long distance treadmill training, take the following precautions so that you get the maximum enjoyment from your marathon preparation sessions:

• Wear light kit
  Indoor training will make you sweat – heavily. Wear lightweight, breatheable kit to help keep you cool.
• Hydrate, hydrate, hydrate!
  Similarly, ensure that you have a ready supply of water and/or a sports drink to keep you hydrated throughout your sessions.
• Get a fan
  Another cooling strategy – if possible, mount a fan in front of your treadmill so that you get a constant flow of cooling air over your body.
• Go for 1%
  If your treadmill has a gradient feature, to more closely replicate an outdoor running action, set the gradient to a 1% incline.  
• Emergency STOP!
  Many treadmills have a cord and clip system which is connected to the emergency cut-off. You attach the clip to your clothing and should you slip or lose concentration, perhaps during a long run or an interval session, the emergency stop function will be activated. If your treadmill doesn’t have that feature, ensure you can reach the emergency stop at all times.

Session ideas
The training plan you use for your marathon should be no different whether you train indoors or out. A good marathon schedule should include a balanced mix of long runs, recovery runs, speed-work and hills; all of which can take place on a treadmill.

Combine your plan with some of the following treadmill tweaks to help keep your focus and maximise your training if you are confined to the belt.

Long runs
The long run is the foundation of all marathon training, building to three hours plus in peak weeks. Running for that duration is challenging outdoors let alone on a treadmill, so to help keep your focus, try some of the following training ideas:

• Add some zip – running at a constant pace for a long period of time is key to marathon training but to add interest to your sessions, every ten minutes, alter the speed, or gradient or both for just a couple of minutes. It need only be a small change but it will help alleviate boredom and also replicate the changes of gradient (and therefore speed) that you will experience in the race itself.
• Partner up – if you can get a training partner to train with you for some or even all of your long runs, the time will fly. Just as you would on an outdoor run, your partner can occupy the treadmill next to yours and you can chat with ease. This is particularly relevant because your long run should be at a pace where you can comfortably hold a conversation – so if you can’t, turn the speed down!  

Speedwork
A key component of marathon training – speedwork does exactly that; it works on your speed so that you run faster, easier and more efficiently. However, speed training alone can be tough, so try the following session ideas to keep you motivated:

• Race a friend – similar to ‘partner up’ in that you train with a friend alongside you. The beauty of this session is that you can train stride-for-stride with someone who is either faster or slower than you. You both set the treadmill controls for the speed, gradient and duration that matches your respective fitness levels and complete the session together. If you are both evenly matched then you can both do the same session as a competition. Then when the going gets tough you’re not alone!
• Race the treadmill – most treadmills have in-built programmes for hill training, fartlek (Swedish for speed play) and even time-trials. Let the treadmill be your training partner (or opponent!) and use the programme as your motivator.

Recovery runs
Just as with outdoor training, these should be easy, relaxed sessions. However, as the session is purely recovery – you can find that it drags because there is no specific focus compared with a long distance or speed session. Clearly this is the time to break out the TV, DVD or iPod whilst you jog a few miles.

Are you up to the treadmill challenge?
So if you’re faced with ‘the treadmill challenge’ to hit your marathon target, with a little equipment, planning and plenty of variety in your sessions, marathon training on a treadmill is genuinely achievable.

Employing some or all of these session ideas will help keep your training fresh, your motivation high and will also ensure you get to the start line in good shape, despite never setting foot on the road.

The further the race distance, the more mental resilience comes into play and if you’ve completed months of training on a 6’ x 2’ strip of moving rubber, the mental focus you’ve practiced to get you through the sessions will reap rich rewards when you hit the road. Good luck and enjoy your training!