How to Use the Treadmill to Improve Race Performance

There is no way to guarantee perfect weather when training for a race. In fact, you will most likely have poor weather at some point during your training cycle, whether it’s snow and ice while training for a spring race or extreme heat while training for a fall race. Additionally, some runners may be unable to run outside due to childcare or not having somewhere safe to run. Treadmill running can be a great tool and can actually really help to set you up for race day success if done correctly.

Using the treadmill even has advantages such as being able to really tune into the correct paces and being able to control the exact amount of inclines or declines for your run. Learn how to make the most of your treadmill runs and train effectively for your race, no matter the weather or circumstances you are facing.

Benefits of Using the Treadmill While Training for a Race

The treadmill allows you to be consistent with running even when you can’t get outside. When completing a speed workout you can set the treadmill to the pace you want to run. The inclines make it ideal for any type of hill workout. And if you have an easy run, you can run as slow as you need to in order to keep your run easy.

Some runners find treadmill running harder while others find it easier than running outside. Try not to expect it to feel the same. Rather than aiming to hold your outdoor paces on the treadmill, try to keep a similar effort. You may need to slow down or speed up a bit, and vary the incline in order to do this.

The treadmill can keep you honest since there is no denying the pace and incline that you set. Whereas outside your GPS signal can be off or you may have some hills on your route, these factors are more controllable on the treadmill.

How to Set Up Your Treadmill to Mimic Outdoor Running

You don’t always need to run at a 1% incline on the treadmill. Running at any specific incline or pace all the time can be very monotonous, both for the mind and the body.

Instead, vary the incline from 0-2% for most runs, unless you are trying to mimic a hilly run. If you have a decline feature use that as well.

You could change the incline randomly or at specific intervals, for example every .2 miles adjust the incline by .5%.

When choosing a pace, aim to run at the same effort that you would outdoors. You can do this by paying attention to your heart rate or how your breathing feels, or if you can hold a conversation while running.

Treadmill Speed Workouts to Improve Race Speed

When running speed workouts on the treadmill it’s easier to run by time vs short distances. (For example, running 2 minute intervals may be easier to keep track of then 400 m intervals.) For longer workouts like mile repeats you could go by distance, or you could run the time that you are aiming to do each mile in.

Some short interval workouts could include 10-12 x 1 min hard/1-2 minutes easy, 8-10 x 2 minutes hard/2 minutes easy, 4-6 x 3 minutes hard/3 minutes easy, etc. The possibilities are endless! You could also do pyramid or ladder style workouts to keep things interesting, or just do mixed paces like 4 x 3 minutes hard + 5 x 1 minutes hard.

You can also just take your planned workout and adjust it for the treadmill. For example, if you were planning to do a tempo run of 2 x 1.5 miles at HMP and your HMP is 8:00, you could do 2 x 12 minutes, which would be about the same.

Using Incline Training on the Treadmill to Build Strength

The treadmill is a great tool for hills because you have complete control over the incline. Some treadmills also offer a decline feature, so you can practice those downhills too.

On easy runs that you would usually do on mostly flat terrain, keep the incline around .5-1.5% and if you have a decline feature you could go down to -.5% or -1% as well.

For hills runs you can randomly change the incline to 2-4% or do so at specific intervals, such as adjusting the incline every quarter mile.

You can also use the treadmill to do hill workouts. For example, 5 x 1 minute hard at 6-8% incline. Longer intervals such as 2-3 minutes can be done around a 5-6% incline or you can make them short and steep by going above 8%. Adjust them to your fitness and your training.

How to Practice Race Pacing on the Treadmill

The treadmill makes it easy to set a certain pace and stick with it. However, try to match your effort on the treadmill with how you usually feel outside.

Some treadmills may not be calibrated correctly, making your race pace feel much easier or much harder.

Additionally, vary the incline throughout the run slightly to make the run more similar to how it would feel outside.

Common Treadmill Training Mistakes Runners Should Avoid

First of all, don’t go into your treadmill run with a negative mindset. Instead of being upset that you can’t run outside, consider the positives of being on the treadmill.

If you are feeling bored, don’t look at the screen showing your mileage the whole time. This can make the run go by even slower. Cover the screen or find something else to look at, like a show or book.

Don’t grip the handrails while you are running, as this can change your form and reduce the effectiveness of your workout.

Try not to look down while running. Instead, look straight ahead. Aim to run in the middle of belt and not stay too close to the front.

Just like when running outside, don’t skip your warm up and try to use good form. Adjust your stop your run if something starts to bother you or hurts.

Personally, I prefer shoes with some, but not too much, cushioning when running on the treadmill since the belt feels softer than running on the pavement outside. I have used the Brooks Ghosts for runs up to 16 miles on the treadmill and they have worked really well!

Tips to Make Treadmill Running Mentally Easier

If you are someone who does not like running on the treadmill, it may not be as enjoyable for you. However, there are some ways to make the run easier or go by faster.

You can listen to music or podcasts, or turn on a show. You could also try following along to a workout class to help you stay engaged.

Try to vary your pace and incline often throughout the run so you don’t get bored.

Running on the treadmill regularly may also help you to get more used to it. If you only run on there once a year that run may be very tough to get through. But if you run on the treadmill once a week you will become more comfortable with treadmill runs and figure out how to use it to your advantage.

Have you ever trained for a race using the treadmill?

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