Wouldn’t it be good to train for treadmill workouts for marathon and not be intimidated by the 20-mile distance? You might be surprised to learn that the best equipment that can help you with your training program is your good old treadmill.
Your treadmill workouts for marathon can help you go from zero miles to that 20K run. It is the how that you will now need to figure out.
1. Bust the Myths
One of the first things that you need to do is to distinguish reality from mere myths. An ongoing myth about treadmill marathon is that it is a dreadful machine.
In reality, the treadmill can be your best friend, especially during the quarantine period when you have no choice but to run indoors. What you need is the right mindset and a little creativity to jump-start your treadmill workouts.
Yet another myth is that it is easy to get motion injuries when training on the treadmill. Running on concrete is actually harder on any person’s joints compared to the cushioned treadmill surface.
2. Make the Transition
Now that all people are forced to stay indoors, you need to replicate your usual outdoor running experience or the gym environment so that you will be motivated to do your treadmill workouts. You may need to lower the thermostat to the low 60s so that you will feel more comfortable.
Always have fluids on the ready.
3. Up Your Pace Tempo
A steady and slow six-month program that gradually builds up can be designed for endurance. Kara Goucher, a 2008 5K and 10K Olympian is the advocate of this six-mile tempo run.
Begin at a low-level pace and then steadily reach the 10K pace. Running outdoors nowadays is quite dangerous so you should recognize the perks of running on the treadmill.
For a simpler version of Goucher’s treadmill workouts, you can set the treadmill, initially, to a three-mile tempo. Take it easy with those buttons because you would not want to go faster than you are currently capable of.
Gradually control the speed until you finally reach your six-mile goal.
4. Run at a Varied Pace
Marius Bakken, Norwegian Olympics record-holder in the 3K and 5K runs, advocates the half-hour to 2 hours of varied pace added with quick recoveries.
If you want to imitate his technique, you can begin with your current lactate threshold. In Bakken’s case, it is a 25K race pace. He then veered up his speed (or decreased it) at programmed intervals. He went as fast as a four-mile pace while, at the same time, recovering at his marathon pace adding 10 seconds for every mile (MP + 10:).
This workout implements control of pace while working out your muscles in many different ways. The lactate system is flushed when you decrease your pace but not going down to the recovery pace.
5. Go Uphill on a Long Run
You can also simulate a long run to train for a marathon. This can last from 20 to 30 minutes longer than your usual finishing time. You can do this by running for a long time (about 2.5 to 3 hours) at a treadmill pace.
Don’t go all out at once. Just enjoy the run and then stay on the treadmill for about half an hour longer after your usual finishing time. And be sure to hydrate every 15 minutes just as you would during a marathon.
Next, make sure that you don’t vary your pace but do alter the course by adding hills. You can recreate different course terrains by visiting sites like mapmyrun.com.
Maintain a comfortable pace and never change your speed even when you incline the treadmill bed to simulate the rugged terrains. Who says running indoors is boring? Now that you learned a few tips on treadmill marathon training, it’s time to translate these to the best race of your life.