training for road race on a treadmill

doober922
doober922 Posts: 34 Member
in Fitness and Exercise
I have signed up to run a half marathon in March. I was wondering what is the best routine on a treadmill to train for this. I really don't like the treadmill and would rather be running outside but it is currently in the 20's in the morning when I can get out and run. When it is warmer (around 40) I do go run outside. Any suggestions would be greatly appreciated!! Thanks in advance!

Replies

  • LoosingMyLast15
    LoosingMyLast15 Posts: 1,457 Member
    if you must train on a treadmill i would use one of the interval settings (something with lots of hills). since i don't know what state (or country) you're in i would rethink not wanting to run outside when it's 20 out. for all you know on the day of your race it could be 20 out and windy. better to get used to cold temps so you are prepared for almost anything than only go out when the temp's right for you. good luck with your half. i'm running my first half in june.
  • sburens
    sburens Posts: 21 Member
    I agree, i would try to get outside.

    My first half is on March 17th in IL. Its cold! I ran 4 miles on Tuesday in 9 degree weather and was fine after the first half mile. Dress appopriately and hit the road!
  • irish1113
    irish1113 Posts: 1
    I agree with @15poundgoal, if you have to do your training on the treadmill make sure to change up your elevation. Also, pick one day and do speed intervals. If you do a search in google for treadmill workouts, you should be able to come up with some options as well as I see them on pinterest periodically. I would also recommend listening to music or a book on tape to pass the time (as long as you remain aware of your pace/incline changes). Those tricks help me get through my treadmill workouts.
  • ValerieMomof2
    ValerieMomof2 Posts: 530 Member
    Yep. If you HAVE to use the treadmills, incorporate intervals of speed and incline, but I agree, layer and get out there is the best way!
  • akhilton
    akhilton Posts: 57
    I would add to the 'get outside' - it's really not the same on a tredmil and you would suffer on the road on the day. If you can run in colder conditions that you will be fine come the day...plus you never know what weather you will get on the day so get out in everything to get used to it.

    It's currently less than 10c here in the UK, I have a half 23rd March and plan to only use a gym IF the weather is seriously bad.

    Good Luck!
  • jellebeandesigns
    jellebeandesigns Posts: 347 Member
    Oh I love running when it's in the 20s it was 3 degrees this morning so I stayed home and did tough mudder training. I have a 15 degree or higher rule. If you have to run inside I would do an incline my treadmill won't go lower than 1.5 incline and it's challenging
  • RGv2
    RGv2 Posts: 5,789 Member
    Intervals are the best, as everyone has said here. I see that some say that you will suffer on the read that day. I guess that I would have to disagree, as long as you prepare yourself. I've run multiple marathons and 1/2's with my training being done on a treadmill.

    As long as your fitness level is where it needs to be by then, you'll be fine. Personally, I find it easier to run outside over in.
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    20s isn't too cold to run. Wear the right gear and get out there and run.
  • mlclarke22
    mlclarke22 Posts: 551 Member
    Intervals are the best, as everyone has said here. I see that some say that you will suffer on the read that day. I guess that I would have to disagree, as long as you prepare yourself. I've run multiple marathons and 1/2's with my training being done on a treadmill.

    As long as your fitness level is where it needs to be by then, you'll be fine. Personally, I find it easier to run outside over in.

    I completely agree...I ran a half marathon back in 2010 and all my training was on a treadmill...intervals are best and add in some sprints just to get your endurance up.
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    I completely agree...I ran a half marathon back in 2010 and all my training was on a treadmill...intervals are best and add in some sprints just to get your endurance up.

    Sprints, or more commonly called strides in distance running vernacular, don't build endurance, they recruit fast twitch fibers so they are available to assist or take over when slow twitch fibers become fatigued and they also serve to get the body accustomed to running fast.
  • kmorganlfc
    kmorganlfc Posts: 115 Member
    The cold works in your favour after about 1/2 mile or so, unlike some activities such as cycling where your upper body and feet really feel it. The toughest thing about the cold and rain is mostly psychological when you're making the decision to go out in it. Once you're running it's really great. I much prefer to run in the cold than run in the heat.
  • acampbe2umd
    acampbe2umd Posts: 145 Member
    I run half marathons and do 90% of my training on a treadmill. I don't do anything special. Just set it at my race pace and go during my long runs. I tend to only run 3 days per week when training and two days, I do shorter runs (4-5 mile range) and do those at various speeds purely to keep me from getting bored. I do get outside when I can, but I, too, live in a cold climate, not generally over 10 in the winter, so running outside is few and far between and then couple that with the fact that I travel for work and there is always a treadmill at the hotel. I don't mind treadmill running, but I know others hate it. Oh and I don't run at an incline at all and I have no problems going back and forth between outside and the treadmill, but I know that's not the case for everyone, so give it a try and see what works for you.
  • bluefox9er
    bluefox9er Posts: 2,917 Member
    I have signed up to run a half marathon in March. I was wondering what is the best routine on a treadmill to train for this. I really don't like the treadmill and would rather be running outside but it is currently in the 20's in the morning when I can get out and run. When it is warmer (around 40) I do go run outside. Any suggestions would be greatly appreciated!! Thanks in advance!


    Is your half marathon race on a treadmill?

    beast out the weather by layering up. that which cannot kill you etc.
  • dorianaldyn
    dorianaldyn Posts: 611 Member
    20s isn't too cold to run. Wear the right gear and get out there and run.

    I agree with this. I have a half in April and a full in May. I'll be doing all my training outside, rain or shine. Granted, I live in CA; however, it was in the low 30's this morning when we left for work. A couple of weeks ago, I did a training run during a massive rain storm and while those aren't pleasant, the way I look at it - those runs in the crappiest weather might prove to be the most valuable training of all! Mother nature won't care that a location has a race scheduled that day - if the weather is awful on race day, I'm going to be so much more confident knowing that I trained in similar weather and was just fine.
  • Car0lynnM
    Car0lynnM Posts: 332 Member
    March in New York is still going to be cold, I'm guessing (if it's anything like Wisconsin). So, get out at least once a week if your streets are clear of snow and ice. Then you'll be prepared for a cold race day.
  • trail_rnr
    trail_rnr Posts: 337 Member
    If you must shun the outdoors (20s is awesome running weather!), then adjust the incline to better mimic the energy cost of running outside. Here's some geeky info about that:

    http://www.ncbi.nlm.nih.gov/pubmed/8887211

    Also, keep in mind that the motion is just _different_ and it can affect your running form. On a treadmill, you aren't propelling yourself forward; you're keeping up with the belt. Outside, you are propelling yourself forward. Big difference. I run on the dreadmill very rarely, and when I do it works me in a bad way. My races are outside, so I train outside. :smile:
  • doober922
    doober922 Posts: 34 Member
    Thank you all for the feedback. I agree that running outside is much better but I am not used to the cold winters of NY (Long Island). I came from the desert before this. I do try and go outside when its 30+. Another thing is I don't have the cold weather running gear yet...working on it. I really don't like the treadmill...but its better than not doing anything.
  • litatura
    litatura Posts: 569 Member
    I do most of my running/training on the treadmill, but I'm faster when I run outside. However, I'd recommend getting out for at least a few outside runs before your race in March so that it isn't a shock to the system on race day.

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