Running for more than 13 miles isn’t a simple task, especially for beginners. So, if you’re planning to run a half marathon you’ll have to train for months before the race. This will help you to gradually build mileage, speed, fitness, and commitment. However, if your region experiences sub-zero temperatures, training outdoors will be almost impossible. In that case, training for a half marathon on a treadmill will be the only realistic option.
One benefit of treadmill training is that you get to train consistently. Plus, it helps you build up endurance, giving you an advantage on race day. Overall, it's an effective way to train, especially when you can’t run outdoors for whatever reason.
But, how do you make treadmill training effective? Relax! In this guide, I’ll share some tips that will help you train on the treadmill successfully. First, let’s check out other benefits of training using a treadmill!
Training for a Half Marathon on a Treadmill Guide
Treadmill training is easier on the body than other forms of treadmill HIIT workouts. However, if you’re cautious while using it, it can cause some injuries. Moreover, staying motivated while training on treadmills can be hard, especially for beginners.
However, that shouldn’t discourage you from training. Remember, half marathon training requires dedication and time. Also, you need to be creative and strategic about the training to have a successful, fun race day.
If you’re a new runner, there are some key points you should consider during your training. With these tips, you can effectively train on a treadmill and race through 13 miles. They include:
1. Find the best training plan
Lacking a proper training routine can hinder your long-term success. A half marathon treadmill training plan helps you determines when and how much to run. This eliminates the guesswork in your training, which can prevent injury as well. Also, you can conveniently monitor your performance as you prepare to run 21 km on race day.
Note, there are different types of half-marathon training plans you can use. These plans are suited for different levels including, advanced, immediate, and beginners.
Keeping the same routine when training on a treadmill is very important. To help you achieve this, secure the training plan on the wall next to the treadmill.
2. Train with an incline
Most experienced runners claim that outdoor running and treadmill are 2 different things. As a beginner, running outside means that you’ll be experiencing wind resistance. Yet you’ll not be pushing through the wind while training on a treadmill since you’re running in place.
To correct these issues, experts recommend setting the treadmill at a 1% incline. This is because it will reflect the energetic effect of running outside. The benefits of incline training go beyond correcting the issue of wind resistance!
First, the surface you’ll be running the race on is different from the treadmill terrain. The course will have slight hills, declines, and inclines. In simpler terms, you will not be running on a flat surface. Therefore, the treadmill running at zero-incline doesn’t mock the racecourse in any way. Nonetheless, your body should be ready for different racecourse conditions.
This is where incline settings come in! Adjusting your treadmill’s incline will make running outside feel easier. This doesn’t it will not mimic outdoor hills or wind resistance perfectly. Also, this will prevent you from being surprised on the half-marathon day.
Incline training allows you to accumulate more strength than practicing on flat treadmills. Besides, it is a great way to increase your speed for flat. It works your muscles, giving you more strength and speed when running on flat surfaces.
Using incline can also protect you from knee pain, especially patellofemoral syndrome. That’s because it makes it difficult to over-stride when you’re running uphill.
3. Practice your half marathon pace on a treadmill
A long run on treadmill is an important session of any half marathon training plan. This treadmill workout for half marathon enables you to become more aerobically efficient. More importantly, it allows you to develop the endurance required to run the 13.1-mile distance. Apart from covering the miles successfully, you need to pace the run correctly as well.
Most beginners tend to run their long runs on the treadmill too fast. Yet most of the long run distance should be slower than the target marathon pace. Therefore, it’s important to practice your marathon pace on the treadmill as the race day gets nearer.
Thankfully, treadmills allow you to set the exact speed for your training workout. Even better, you can see all the data on the treadmill display. The ability to control speed on a treadmill helps you make your tempo consistent.
4. Combine outdoor and treadmill training
Treadmill training is ideal when outdoor running is limited by factors like weather. To maximize your potential on the race day, combine outdoor and treadmill training. Besides, you’ll not have any control over the weather on race day. This enhances your ability to run outdoors for long distances. Another benefit of outdoor running is that you’ll not get bored.
If you’re running in severe cold or hot weather, check the upcoming week’s weather forecast. That way, you can plan your outdoor training on days with favorable weather. Overall, combing both methods allows you to overcome weather or schedule limitations. The best way to accomplish this is to do shorter runs on the treadmills and long runs outside.
5. Use good treadmill workout techniques
Some runners use different styles during treadmill training as compared to outdoor running. This can affect or hinder your ability to finish a half marathon. To get the most out of your training, use the following techniques while running on the treadmill:
Look ahead and keep your head up
Most runners stare at their feet when running on the treadmill for the first time. Unfortunately, this will affect your posture since the head is heavy. For this reason, it’s good to pay close attention to your head position and posture when training on a treadmill. Try to keep your head looking forward and run tall.
This doesn’t mean that one shouldn’t look down at all. However, make sure you lift your head up again and look forward. Otherwise, looking down will throw your balance off, causing you to fall or slip.
Another thing that can distract you is a TV monitor position in front of your home gym. If you’re not cautious, you may fall off the equipment. If you’d like to watch TV while running, look for the best treadmill for marathon training. These types of treadmills have a display that is positioned straight ahead.
Allow space for a natural run arm swing
Don’t train too close to the main console of your treadmill. This will hinder your ability to swing your arms the same way you would when running outside. Moreover, this will cause excessive tightness through your shoulders.
On the same note, avoid holding on to the sides of your treadmill. Instead, bend the arms at your sides while running. This will maximize your training benefits and protect you from injury.
Pay close attention to your footfall
Treadmill training allows you to understand how your feet land on the running deck. That way, you can easily tell whether you’re keeping a light footfall or running heavily.
Always strive to achieve short quick strides. This will enable you to run gently at a certain pace. A loud footfall with each stride indicates that you’re over-striding. In that case, you need to make shorter quick strides to raise your cadence.
6. Practice Treadmill specific workouts
Good treadmill workouts are great for stimulating endorphin release. They're also good for burning calories and enhancing your endurance. Best of all, treadmills allow you to control the incline and pace with precision. This makes them ideal for various workout machines for half-marathon training.
Here are some half marathon-specific workouts you can try on your treadmill:
Hill Interval training
Some treadmill models have ‘hills’ as an alternative workout option. In most cases, the intervals of the hill are set at a 12% incline level. They can last for about 15 to 60 seconds depending on the selected intensity. Once you get more comfortable with these workouts, increase the intensity further. When training for a half marathon, you can practice hill interval training at least once a week.
Pyramid workouts
Pyramid workouts combine both walking and running interval training. They increase endurance levels, burn calories, and tone muscles around sensitive zones. Moreover, it keeps movement simple, which helps to minimize the impact on joints.
Like hill and speed training, this workout requires increased effort at each interval. And at the end of the routine, effort decreases significantly.
Speed interval training
Speed interval workout involves running for a specific mileage/ distance. Then slowing down before the heart rate gets to its maximum and repeat. Try not to pause for more than 5 seconds. Doing so may reduce calorie expenditure and make your muscles cool down.
This type of treadmill workout is common in most half marathon training plans. Thanks to its ability to easily incorporate in treadmill running.
Tempo Workouts
Tempo workouts involve running at a faster pace than the distance you’re training for. As a result, your heart rate will get in a higher zone as compared to running at the race pace. In other words, you’ll be covering a shorter distance at a higher speed.
The best thing about doing tempo runs on a treadmill is that the speed always stays the same. Note, the pace for a 10k will be completely different from a half marathon pace. This is because the race pace will increase as the distance increase.
This workout is ideal for developing the lactate threshold. More notably, it trains your body to run at a faster pace for longer.
Benefits of Training for a Half Marathon on a Treadmill
1. Minimizes injuries
If you’re determined to run a half-marathon race, injury is the last thing you want. It will increase your chances of missing out on the race. Treadmill training has less impact on the ankles and knees than outdoor running. Also, treadmills are softer so they’re less likely to cause critical injuries. So, if you’ve got a serious injury like a runner’s knee, indoor training will give get you back in shape safely.
2. It’s not affected by weather conditions
Workout machines allow you to train consistently, regardless of the outdoor weather conditions. Training in hot or cold weather is manageable. However, if you’re not ready to adjust, indoor training is the way to go.
Another benefit of indoor training is that you can test out some outfits for the race day. Best of all, training at room temperature helps you get used to race-like conditions.
3. Adjustable speed
Most half marathoners maintain a consistent pace for the most part of the race. However, some runners will increase their speed towards the end. With a treadmill, you can achieve different speeds. You can slow down or increase the speed based on how your body feels. Better still, you can maintain a consistent rate.
This will make your training schedule will be more flexible. For instance, if you’ve got a busy lifestyle during the day, you can do your training at night.
4. Simulates real-world running conditions
To get faster and stronger for a race, you need resistance and hills during training. However, if you live in a flat neighborhood, you’ll need artificial inclines. To accomplish this, you can use a treadmill with decline and incline features. They're ideal for supplementing your training.
5. Makes training fun
Indoor marathon training can get boring over time. This is why some people prefer running outside in the first place since they can enjoy the scenic views. But as I said earlier, sometimes outdoor training isn’t an option.
Modern treadmills provide runners with various options to help them work through boredom. For instance, you can listen to your favorite songs or an audiobook. Alternatively, you can watch some Netflix/ Hulu/ prime/ TV shows while training.
Common Mistakes Runners Make While Training on a Treadmill
1. Wearing the wrong clothes/ running shoes
Some people wear clothes that are not comfortable to run in like cotton. Such clothes dry out slowly and aren’t that good at regulating the temperatures. If you’re training in hot and humid weather conditions, wear loose-fitting clothes. In cold conditions, wear warmed-up clothes before you start training. Women can wear leggings, sports bras, and shorts. This will allow sweat to drip away from their bodies while letting air inside. Basically, wear any comfortable clothing that will not limit your movement.
Moving on to shoes, you should note that not all shoes are designed for treadmill running. A good example of such shoes is sandals or trail shows. Wearing this type of shoes when running can cause injury and other foot problems.
So, look for the best pair of sneakers or running shoes. They support your feet, protect you from blisters and can withstand impact.
2. Too much treadmill speed/ incline
The thought of getting on a treadmill for the first time can be a little intimidating. However, that shouldn’t interfere with your success in training. To make your training easier, don’t start with a high speed or incline level. Instead, start with zero-incline and increase it by 1% after every few minutes. Continue doing this until unit you reach the maximum incline of 12 degrees.
3. Not warming up/ stretching before and after the run
Warming up before you get into any demanding activity is important. It increases the movement of blood to various body organs. Thus helping your muscles to prepare for the workout. Surprisingly, some people forget to warm up while training on a treadmill. Make sure you jog or walk for 5 minutes before your training begins.
Another similar mistake that runners make is forgetting to stretch after the run. However, it’s good to stretch your body after and even before any workout. Also, remember to cool down after the exercise to decrease the workout intensity.
FAQs
1. How long should I train for a half marathon?
There are various factors you should consider when training for a half marathon. Some of these factors are; running goals, history and fitness level. Nonetheless, you should train for about 3 months/ 12 weeks to get ready for a half marathon.
2. What’s the best thing to do the night a 13-mile race?
Most recreational runners prefer to rest the day before the half marathon. However, some runners prefer pre-race jitters like dynamic stretching exercises and light jogging. This helps to warm up their body and increases their heart rate.
3. What’s the average time of finishing a half marathon?
Men runners usually take 1 hr 10 min to 1 and half hours to finish a half marathon. While female runners take about 1 hr 20 min to 1 hr 40 min.
4. Can you lose weight by running a half marathon?
On average, you can lose up to 2.3% of your body weight during the half marathon.
Conclusion
There are many ways of training for a half marathon on a treadmill. And with the tips I’ve included in this article, you can effectively train with any method for the upcoming race. However, I’d advise you to start with the easier workouts during the initial stage of your training. Then gradually increase the intensity as you become stronger. Apart from running indoors, practice long runs outside as much as possible.