Runners often wonder if a treadmill workout can effectively prepare them for a competitive marathon. The truth is that runners training for a marathon on a treadmill often gain an overall advantage over their competition.
Since outdoor runners are at the mercy of the weather and outdoor temperatures, it is usually more convenient (and more comfortable) to complete a workout indoors on a treadmill. After warming up properly, if runners alternate running outside with treadmill training, they gain a significant advantage over those who skip training on days with inclement weather.
The following paragraphs detail some things to consider when planning your treadmill workouts to ensure you are more than ready on marathon race day.
The Pros And Cons Of Treadmill Training
Obviously, the biggest advantage of a treadmill is having the ability to work out strenuously indoors where weather is not a factor. Additionally, average room temperature is usually close to the outdoor temperature in the spring and fall when most marathons occur.
Treadmill workouts also allow you to train at a set pace. If you need to run a certain mileage within a certain number of minutes, you can easily calculate and set the belt to the speed at which you need to run.
A workout on a treadmill can also reduce the risk of injury for runners as it places less strain on the knees than running outdoors. In fact, many even include special padding that reduces knee strain. This better cushioning saves your knees for the race and lengthens your running career.
Some people believe it's boring to work out for a marathon on a treadmill since you're stuck in one place. Others make this an advantage as they seek to use the time wisely by listening to educational or motivational CDs or watching their favorite television shows while running.
Another disadvantage is that a treadmill can't simulate certain outdoor conditions, such as curves and hills. However, most treadmills offer ways to replicate these conditions with options including various inclines.
Tips For Treadmill Training
The following tips can help you get a great marathon workout on your treadmill.
** Read the instruction manual and watch any instructional DVDs before using any piece of workout equipment. Never start working out until you're sure of all of the features, including the incline, intensity levels, speed settings, and safety settings.
** Even if you're an experienced marathon runner, warm up, start slow, and build up to longer distances to prevent injury.
** If boredom is a concern, plan ahead so you'll have something to listen to or watch. Many people enjoy listening to an mp3 player or watching their favorite television show while they run.
** Change the incline to mimic road conditions once you're familiar with your new equipment.
** If you miss the wind rushing through your hair as it does on an outside run, consider setting up a fan to blow on you during your workout.
** Always keep water nearby.
** Alternate indoor workouts with outdoor running to best prepare for a marathon. Run further distances on outdoor runs, but use the treadmill for shorter high incline runs to enhance your cardio fitness.
These tips will allow you to make the most of your treadmill while gaining an edge over your competition when you're training for a marathon.
Christine O'Kelly is an author for Smooth Fitness, a top provider of high quality
workout equipment. Those interested in buying a
treadmill or other piece of equipment perfect for marathon workouts will benefit from their 24 years experience in fitness and the quality, value, and innovation of their offerings.
