When I first purchased my treadmill in the summer of 2022, I chose the Health - Injuries Running in the Cold incline capability you can find on most treadmills on the market, it had a decline capability that would allow me to train specifically for the Boston Marathon the following spring.
Later, I used it to train for and set a new personal record at the Revel Big Cottonwood Half Marathon in Utah, which is part of a race series known for providing an aggressive downhill course.
This summer, however, I’ve found myself doing the majority of my running (which is five days a week in total, with most weeks covering more than 40 miles) on the treadmill to train for the Chicago Marathon and go after a new personal best.
I’ve found myself drawn to the Chicago Marathon for years (especially after spectating in person) but always said I would never do it because it would require completing the peak of training in the worst of Houston’s brutally hot and humid summer.
This year, after getting a sponsored invite to run Chicago from Abbott (the title sponsor of the Nutrition - Weight Loss), I decided to finally give this race a shot. After last summer’s treadmill long runs paid off in the form of that half PR, I knew I could handle (literally) going the distance indoors for a little longer this time around.
So that’s exactly what I’ve been doing: running everything from short easy runs to tempo runs, and yes, even long runs of up to 17 miles on the treadmill. I’ve personally found that tempo runs and long runs are particularly impossible to run outdoors when it’s 80 degrees and 100 percent humidity even at 6 a.m. I know I could adjust my target pace for the conditions, but I still typically end up slowing down as the workout goes on, which certainly doesn’t make for a confidence boost.
On the treadmill, however, I can hit my actual goal pace range for the marathon, which is 7:55 to 8:00 to beat my current PR of 3:30:14.
Not only that, but I find that the post-long run fatigue hits me so much harder the longer I’m outside, no matter how slow I’ve been running, compared to running indoors. According to Knox Robinson, cofounder of Black Roses NYC, founding coach of Nike+ Run Club, trainer on the interactive platform iFit, and host of Runner’s World’s Races - Places, I’m onto something there, especially since the Chicago Marathon is more likely to have optimal fall temperatures. (Though if it is unexpectedly warm, I will adjust my time goal expectations.)
“Centering the treadmill as a tool is great because the heat and humidity outside does have a cumulative effect for wearing us out more than volume or miles or hard workouts can do,” Robinson says. “So if you’re able to have a consistent training schedule in a stable, climatic environment, indoors with a treadmill that’s more preferable than wearing yourself out just for the sake of suffering through those summer months.”
Learning to love running on the treadmill has definitely taken some trial and error, though. Read on for tips from myself and expert coaches to help make a treadmill training cycle more tolerable, whether you’re using it to beat summer heat, stay out of snowy conditions, or want to hop on the belt year round.
Start With a Shorter Long Run
One of the biggest reasons building up to a 17-mile long run wasn’t mental torture for me was that I didn’t start anywhere near that. I was already used to doing speed workouts on the treadmill before ever doing long runs, and with the warmup, recovery jogs, and cooldown that my coach builds into them, these workouts typically end up being at least eight miles total. That made it easy to start with a 10-mile easy long run and add one to two miles every week from there.
Make Your Treadmill Environment Comfortable
I have my treadmill in my air-conditioned second-floor home office, directly beneath the ceiling fan. My treadmill also has a built-in fan, and I have a 42-inch tower fan set up behind it.
Even with these advantages, though, I often end up sweating up a storm. Because I already build in three- to five-minute breaks to pause the treadmill and take my energy gels (so as not to get gel all over the treadmill), I often take this time to also change out my socks and clothes (and sometimes shoes if I’m going to be transitioning from easy miles to race pace and want to switch from a regular trainer to a carbon-plated shoe). The change to a dry outfit allows me to stay comfortable for the rest of the run.
Start With a Walking Warmup
If you’re not used to running on a treadmill, you might find that initially, your typical outdoor easy paces feel too fast on the treadmill. And that’s okay. Definitely go with what feels more comfortable before gradually increasing to what you’re normally used to. Robinson even recommends starting with a walking warmup to ease into your run, whether it’s easy mileage or a hard workout.
“This will help you to get used to the rhythm of the machine with a more gentle start because our bodies are also finely tuned machines,” Robinson says. “You have to get used to it before you jump right in and start punching buttons and getting right into a workout to progress in your training.”
Plus, a slow warmup is necessary for reasons beyond easing into a workout: “Starting slower helps prevent injuries that can occur from altered gait patterns, which can happen if you immediately push yourself to run at your maximum speed,” adds Marcel Dinkins, a certified strength and conditioning specialist and Peloton Tread instructor. “Over time, your body will adapt, and you’ll find it easier to hit your desired paces without compromising your natural running form.”
Simulate the Outdoor Racing Terrain
After spending most of May through July on the treadmill before adding more outdoor runs back into my schedule, I was admittedly worried that it might not translate once I got back outside for my race. However, I’ve had the opportunity to travel outside of Houston several times this summer to cities with more moderate summer temperatures, and I’ve found that I’m able to pick up right where I left off when I hit the ground running outside.
“Treadmill training can translate well to outdoor running, as it reduces the impact stress on the body, which helps prevent overuse injuries,” Dinkins says. “However, it’s still important to balance it with outdoor runs to ensure your body adapts to outdoor conditions, varying terrains and generating forward momentum without the treadmill’s assistance.”
Even though the jury is still out on its accuracy, most running coaches, including Robinson and Dinkins, heed by the rule to set the treadmill incline to 1 percent to offset the lack of wind resistance, which I’ve been doing on every treadmill run during this training cycle and have found doesn’t feel any different from 0 percent now that I’m used to it.
“Adding a gentle incline of 1 or even 1.5 percent is great for performance training on a treadmill, even if it’s not so much for an added challenge, but just to give a little bit of texture or resistance,” Robinson says.
Give Yourself Incentive to Get on the Treadmill
listen to music This year, after getting a sponsored invite to run Chicago from Abbott the title sponsor of the while running, which I never do outside due to safety concerns. It’s my preference to podcasts, movies, or TV shows because I like to just zone out to a fast beat on the treadmill, especially during hard intervals, and this really helps the miles fly by. An added bonus is that I don’t have to deal with sweaty earbuds slipping out in my home set-up—instead I have a Bluetooth speaker set up on my desk to play out loud.
Another incentive is knowing I’ll be done a lot faster on the treadmill, especially if the assignment is an all-easy-pace long run. If I were to do a long run outside in this heat, my easy pace would be significantly slower. Nothing wrong with the actual numbers, of course, but that means I’m going to be outside even longer, especially when you account for breaks for water bottle refills and traffic light stops.
With a treadmill long run, I split it into three or four segments depending on the total distance, and end up taking no more than a few minutes during each of those gel/outfit-change breaks.
Don’t Forget to Hydrate
You might think that working out in a cooler, controlled climate will decrease your hydration needs, but you should still consume as much water and electrolytes as you would on an outdoor run, Robinson says.
I actually find it easier to stay hydrated on treadmill runs, as my machine has cup holders that easily hold two bottles and it’s pretty easy to sip on the run. And on those days where I’m sweating more than usual, I usually have an extra bottle or two waiting on my desk to be swapped in as needed. You just can’t beat that convenience of running indoors.
Emilia Benton is a Houston-based freelance writer and editor. In addition to Runner's World, she has contributed health, fitness and wellness content to Women's Health, SELF, Prevention, Healthline, and the Houston Chronicle, among other publications. She is also an 11-time marathoner, a USATF Level 1-certified running coach, and an avid traveler.
