Treadmills can help you get in shape for an ultra marathon. They provide a consistent surface that is perfect for running, and they allow you to train indoors when the weather is bad. This blog post will discuss how to use a treadmill for marathon training- either entirely or for specific goals.
Is Training on a Treadmill for an Ultra Marathon Possible?
The short answer is yes! You can train for an ultra marathon on a treadmill. In fact, many runners use treadmills to supplement their training or to give themselves a break from running outdoors. Typically, a combination of indoor and outdoor running throughout the year can help you get in the training you need to run your race.
The Benefits of Using a Treadmill for Marathon Training
There are several benefits to using a treadmill for marathon training:
How to Use a Treadmill for Marathon Training
While it’s possible to train exclusively on your treadmill for an ultra marathon, generally, it’s best to use your treadmill as a supplement to your outdoor training. That is unless you plan to run an ultra marathon on a treadmill itself. (Yes, this is a thing!). That said, there are several ways you can use a treadmill to help you get ready for an ultra marathon:
You can use it for easy runs or recovery runs.
Hop on the treadmill for a leisurely walk or jog during a rest day. This is an excellent option if you’re short on time or if the weather is bad.
You can use it for tempo runs or sprints.
This is a great way to mix up your training and add speed work to help you with running pace on race day. For example, you can do so by designating intervals of fast running for 45 seconds and walking for 1 minute- then repeating.
You can use it for long runs.
If you don’t have access to a long, flat route, you can do your long run on the treadmill. To break up the monotony, you might want to blast some fun tunes or listen to an audiobook.
You can train for hills.
Many ultra runners will ascend hills at a brisk walking pace, which you can efficiently train for on a treadmill with the incline cranked up. Try walking uphill as fast as you can for 5 to 10 minutes a time before returning to an incline 3% below – then repeat as needed.
You can vary the incline and speed to get the best results for your training goals. (Make sure to choose a treadmill with versatile speed and incline settings)
You can train for speed walking.
Many runners will take a “rest” from running by mixing up their race with fast-paced walking. You can train for this on a treadmill by setting the speed to a pace that you can walk briskly at.
You can use it to simulate race day conditions.
If you’re running a hot or hilly ultra marathon, you can adjust the incline and temperature on your treadmill to help you prepare for race day conditions. This is a great way to feel prepared for your race day.
Using a Treadmill to Boost Your Training Days
A treadmill can be a great tool to utilize for your ultramarathon training plan. Using a treadmill can supplement your training by getting in extra miles, mixing up your workouts, and preparing for race day conditions.
What are some of the ways you like to use a treadmill?