Can you run long on a treadmill? Are you getting the same benefits as training for a marathon outdoors? For years now, I’ve tried to convince you that the treadmill is running. Period full stop.
But you keep thinking about it and for those who aren’t used to spending time on the treadmill, there’s a lot of concern about how boring it can feel.
What’s the most you’ve run on a treadmill?
Me: 20 miles staring at a brick wall.
What?! After 20 minutes I want to bawl my eyes out, how do you do that?
Me: There are a lot of mental tricks, but I just fell in love with how running makes me feel.
Ah, I run just so I can eat and not weigh 400 lbs.
It’s a real conversation and once people find out about RunToTheFinish I’m on a very regular basis with some variations.
On another level, there are those who have embraced the concept of treadmill running, but wonder why they run so slowly on the treadmill.
Do I object to the questions? Nope what! I’ll talk to anyone, anytime on the run! So today let’s talk more about long treadmill running tips that are going to help time fly and make sure you’re getting the benefits you need.
13 Tips for Treadmill Long Runs
I’ve happily spent many Saturday mornings trudging 13+ miles with only my thoughts… so you could say I’m a pro at giving tips on how to spend some extra time on the treadmill. I feel like
Shoot, I have many friends who are no strangers to running marathons on the treadmill. It’s the perfect way for them to carry around family, life and weather.
My longest is 22 miles while watching the NYC Marathon. There’s nothing more fun than watching others run, while you run, ha.
Here are some of my top tips for going longer on the treadmill!
Granted, the quote technically comes from people in prison, but treadmill walking really isn’t that bad!
In fact, treadmill running has some serious benefits, including giving your knees a break and changing things up!
I’ve detailed them all here, along with some other crazy mill runners: Benefits of Treadmill Running
What’s more important in your training run or a little mental discomfort? Mental anguish that can serve you well on race day!
Yes, embrace those miles and know that they are making you so much stronger. Plus, it’s a great opportunity to practice some round pace mail.
Alright, let’s get to the treadmill running tips you’ve been waiting for.
Some of these are obvious solutions, but none the less are great ideas and reminders that you can do it if you need to!
Training for a half marathon on a treadmill is totally doable and doesn’t mean you won’t be ready for the race, let alone those silly thoughts.
#1 Time to watch your guilty pleasure show without interruption
I have made many agreements with myself like “I can only watch Real Housewives.“When I’m on the treadmill. These are vapid shows that I don’t need to get too involved with and will never allow myself to sit around and watch.
Many other runners I know save Netflix shows or record movies to watch during their runs. It can take your mind off the treadmill and remind you to enjoy yourself! Besides, it’s just you. No one is going to interfere during this crucial moment.
If you’re watching live TV, this is an easy opportunity to make some changes Speed up during commercials. Turn off the TV for those few minutes and focus on your form, then relax again when the show comes back on.
Bonus: Try watching one of these. Great streaming movies for an extra boost.
#2 Extra time to dive into a good book
It won’t work for everyone, but the truth is, with a good sturdy treadmill you can really study!!
Keep big print books from the library, your latest copy of Runner’s World or your Kindle with fonts all the way.
Reading on the treadmill used to be one of my favorite ways to pass the time on those long runs! Now I tend to listen to audiobooks for a lot of marathon training runs.
Even if you choose not to read while running, Runner’s World may have a few pages. Help make sure you walk at least 1/2 mile for both your warm-up and cool-down.. I can never seem to make it through all the magazines I love, so this is a chance to get some extra inspiration from these articles!
Check out these top 50 running books for ideas >>
And here are my favorite audiobooks for runners >>
#3 Find a great playlist or podcast.
science It’s proven that music can really help us push forward or work out harder, so why not take full advantage of it?! Did you know that a properly played BPM playlist can help improve your cadence?
Longtime readers know that inside or outside, my favorite thing to do is spend part of a run in silence and then part of the run listening to true crime or funny podcasts.
During long runs, I’ll save the music for the last few miles. Then I switch to some of my favorite songs to give my mind and body the ultimate boost.
The right music literally enhances the feelings of pleasure in the brain and thus distracts from feelings of fatigue. Extra helpful when the lyrics really speak to you!
Check out these top podcasts for runners >>
#4 Variations in speed for long runs
Stop trying to run the whole thing at the same speed, it’s game time!! Outside it’s called running fartleks, on the treadmill I think it’s called the Santee Saver.
Here are some ways I keep it interesting:
- Change the incline or speed every 5 minutes.
- Use each trade break as a reminder to build momentum.
- Stair runs that take advantage of your changing energy (up to 1 mile every mile until halfway through and then work your way down)
- Pause every time they say a certain word during your show (healthier than the original version which is a drinking game).
- Check out my treadmill training guide for 3 treadmill workouts.
- Or check out these 7 Boredom-Busting Treadmill Workouts.
Some people will tell you that running on a treadmill is easy and that’s why it doesn’t prepare you for a race, but that’s only true if you mix it with incline, speed play, and consistency. Not taking full advantage.
#5 Remember the treadmill needs fueling.
Ah just because you might not be wearing your fuel belt, doesn’t mean you don’t need to plan for fuel! Fill up that water bottle and get ready to sip, bring your best running gels or electrolytes!
If the run feels like a mental struggle, you may need more of them.
In fact, the treadmill is actually a great time to test your half marathon fuel!
With everything close by, including the bathroom, you can test out whole food options or a new gel to see how your stomach is reacting. It’s also a chance to see how consuming water keeps you hydrated without needing to hit the potty every couple of miles!
Check out these Whole Foods fuel options >>
#6 Partner up
While I can really run my 20 miles on a solo treadmill in my basement, for many people it’s easier at the gym.
Firstly, you can ask a friend to meet you and run with you for some chatting, secondly you can spend hours watching others exercise causing you to come and run. It feels kind of bad to leave, but you live!
Finally… let’s be honest you have a thing for a treadmill hopeful runner. A little inner talk begins.”Oh watch your speed, yeah right I’m going out on you last.“
There’s nothing wrong with having mini-competitions like these to keep your spirits up and your feet moving.
#7 Get some cheerleaders.
My dear friend Judy has an amazing support crew around her and I love watching the kids make marathon signs for her that she can post around her treadmill.
Others I know stop throughout the race to give high fives to family members, tell them how strong they look and remind them of their race goal!!
#8 Mix up the movement.
Break the mileage into segments and reward yourself at the end of the segment.
Slow down and walk for 30 seconds or so and have a nice long drink. Turn off the treadmill and hit the toilet.
Hop off and pull over if you need to.
Short breaks won’t hurt your training in the long run and will help keep you mentally strong enough to complete your mileage on the treadmill.
Is winter pushing you toward more treadmill runs? Tips from a treadmill running pro for surviving #runchat #marathontraining Click to tweet.
#9 Run the race course.
If you’re lucky enough to have a treadmill like mine with Google Maps built in, you can actually pretend you’re running outside!
If you know your race course you can plug it in or use it on a treadmill which gives you a street view or a map view, definitely a fun way to mix things up!
When I was getting ready for a last marathon, I looked up the course elevation profile online and then made myself a sticky note with all the changes. During my 20 miles, I adjusted the incline up or down depending on the course. What a wonderful way to prepare!
For downhill runners, this is a wonderful opportunity to get your quads used to running downhill.
#10 Cover the treadmill display.
Not only does it feel good to have a towel to wipe off the buckets of sweat you’re likely to work up because you’ll get hotter from the miles you put out during winter runs, but it also works for them. . Focused
I like to throw the towel on the screen so I can’t spend every mile looking at my distance and time. You have to block them as you make out!
Think about the mental energy you are generating in these moments. The way it will help you in those final miles of your race will be much more exciting!
#11 Split the long run in and out.
Sometimes you just don’t have the combined mental and physical energy for hours on the treadmill. In these cases, it’s time to split your run.
The weather may still mean 2 treadmill runs, but more likely it could mean part on the treadmill and part outside. There were winter days where I started outside and then decided it was too smart so I went inside or summer days where the heat jumped so fast I was slowing down to the point that it cut the miles. Made useful.
If it’s 2 treadmill runs, choose to make one shorter and faster, the other longer at your easy pace.
#12 Practice mental training.
Early on I noted that one of the benefits of long treadmill runs is mental work. So spend some time doing that!
Imagine how helpful it will be on race day, when you can draw on that experience.
- Focus on why you’re running.
- Talk yourself through the rough patches, which helps you get through them.
- Find your running mantra.
- Practice Gratitude – I often run a gratitude mile to get my mind around it and it works! I’ve covered this in full detail in my book because it’s a tactic I love so much.
#13 Focus on effort.
It’s easy to get distracted by the outside or possibly you’re running with a group and thus going too hard. Now you have nothing but ways to focus your effort level.
Most of our exercise needs to be done at a running RPE of 4 or 5. Which also relates to Zone 2 heart rate training. So pull out your heart rate monitor and find out if you’re really training correctly.
Looking for more treadmill running tips:
Other ways to connect with Amanda
Instagram Daily Fun: RunToTheFinish
Facebook Community Chatter: RunToTheFinish
Sign up to receive a weekly newsletter with top running tips.
0 Comments