For various reasons I’ll need to do all of my runs over the next 3 months on the treadmill. I don’t want this to be a discussion about why that’s the case, but rather would like to hear peoples’ experiences from those that have put in a large percentage of their mileage on a treadmill. Were you able to get faster from this training? or did your running deteriorate? are there certain treadmill workouts that were most beneficial? thanks for the input.
Rumour, no LEGEND, has it that before the 1996 Comrades marathon in South Africa (89k/56 miles) none other than Alberto Salazar did the majority of his training on a treadmill. It seemed to work for him, as he went on to win the event. I think it was due to being injury prone, and the fact that he lived in Boston and was training through winter for the event. If you are not aware, this race is BIG! It’s like Kona for the distance running hopefull, and is now going into it’s 87th running. They get 18,000 runners a year and the guys that win, or place in the top 10 even are freakishly good distance runners, as Alberto was in his day. It was a big surprise, even to him, that he won, especially after his difficulties with overtraining and injury. He was practically dead and buried as a runner for years, then pulled his Comrades win from nowhere, it seemed. I believe Prozac helped as well as his treadmill training, and he will tell you his faith in God. Hey, the guy is a legend!
Hope this little story inspires you. You will get better if you do it right. i.e. do speed work and distance as you would on the road and track etc.
Good luck!!
personally, although I enjoy running outside much more, I get much better runs in on the treadmill. I don’t do straight speedwork on the treadmill b/c I always seem to injure myself, but I mix it with at least one hill workout and lots of tempo each week making sure I increase the speed throughout the winter. I try to get outside if possible for long runs, or break it up into multiple daily runs on the treadmill. unless theres something really good on tv, cant run for 2 hours on the treadmill…maybe during the kona broadcast
I did almost all of my runs on the treadmill this year (even in the summer) and its the 1’st year I have not had some type of minor leg issues so I’d say my running got better. My times were faster (not fast) this year than in the past (could be the extra volume). No specific work out - jump on, run 3-5 miles, get off, shower and go to work.
Hope that helps.
I do all my runs on a treadmill. I try to get out for my wkend longer run, but that is not always possible.
I need to run while my son sleeps in the morning, so it’s not a choice- if I want to run at all.
Last season I decided I hated the treadmill and chose not to run. needless to say my times became rather shameful.
Every year before that my running had improved, I hit new PRs (not fast, but I was reaching my goals) and all my run work was on the treadmill.
It’s a tool, like the bike trainer, if used well & efficiently it will help you improve.
Or that’s what I’m telling myself this year anyways.
FWIW: I knew a very competitive 10km runner, he also only ran treadmill. He said it helped his turnover, and helped him run better outside when he then had much more fresh oxygen (or something like that…)
I’ve spent several weeks at a time on the treadmill. It gets boring but if it’s all you have then do it. As long as I have a fan in front of me it’s bearable.
If you still log all of your planned miles as well as doing speedwork I don’t see anybody losing fitness on a treadmill. If you increase your training load I would expect you to increase your fitness.
The only difference you may see is that you cannot run downhill on a treadmill and that may hurt you on the road if you had a hilly race comming up.
jaretj
Raf; I typically run 6 days a week, running only 1-2 times per month outside. My experience is that if you use it wisely, the treadmill will keep you in fine shape. Once I learned this, I have no problem approaching an outside race knowing that I can make the transition successfully.
Comrades is every bit as tough as Fuzznewbold pointed out and Salazar did his training on a treadmill to win it. If you have the opportunity, there are several models of treadmills that now go up OR downhill. I bought and use one (True 9.1Z, now called something else) in my training for Comrades, which I’ve completed 3x’s and am scheduled for again in June, 2012. That said, I use the up a lot more than the down function and I don’t think having the downhill function is a necessity like the uphill function is.
If you learn how to manage the time, long runs can be done w/no problem (and sanz prozac). The softer surface seems easier on the legs than many outside surfaces. Utilize heart rate, do hillwork, various speed sessions, have a good fan/TV/music, etc. Yes, you can do it. Good luck!
I actually intentionally did 4 months of 100% treadmill a few years ago during a particularly snowy winter. Also wanted to see if it would work. Did literally every mile on the TM, and trained pretty hard (for me), including weekly intervals at VO2 pace and about 30mpw of running, which was typical for me back then.
Entered a 5k in the spring, and went from stone cold to the race. Unfortunately, I ended up running 2 minutes slower than I had planned. I don’t think it was because of TM miscalibration either - 2 minutes is so slow that the TM can’t be that off (I had a very good one over $2k.) I definitely noticed the pounding of the road, which limited my performance. Big eye opener.
On the bright side, the training still works. After 3 weeks of road adjustment, where I still ran over 50% of my miles on the TM, I was nearly back to my PR speed in a following 5k less than 6 weeks out, and with no added volume or speedwork.
If you can, I think one run per week on roads will keep you at road-racing state. Or, make sure you get back to the road quickly for some miles before race day if you can’t do it regularly. The TM is great stuff though - definitely works. Don’t be afraid to train a lot on it.
The speed calibration caveat is legit as well. Even with incline 1-2 to ‘offset’ any wind, a lot of TMs don’t have exact speed calibration, especially once you add runner weight. I’ve got now one of the best reviewed TMs out there at the midrange level (Sole F80, 2011 model), and I can say with certainty that the belt slows down a bit once you add runner weight to it. You can see it immediately when you get on/off the TM at all speeds. And I’m not even heavy (145lbs), so if you’re heavier, you’ll experience more of a slowdown. Bottom line, even if you’re doing 6min miles with a incline set to 2% on the TM, don’t go outdoors and expect to run 6min on the dot - you’ll be close, but not exactly at that pace. This proves important in 5ks, where you can completely blow up if you’re running just 5-10 sec/mile faster than what you’re capable of. Take the TM speeds with a small grain of salt (they’re pretty close to real pace, though, definitely no more than a few % difference on a good TM.)
Rumour, no LEGEND, has it that before the 1996 Comrades marathon in South Africa (89k/56 miles) none other than Alberto Salazar did the majority of his training on a treadmill. It seemed to work for him, as he went on to win the event. I think it was due to being injury prone, and the fact that he lived in Boston and was training through winter for the event. If you are not aware, this race is BIG! It’s like Kona for the distance running hopefull, and is now going into it’s 87th running. They get 18,000 runners a year and the guys that win, or place in the top 10 even are freakishly good distance runners, as Alberto was in his day. It was a big surprise, even to him, that he won, especially after his difficulties with overtraining and injury. He was practically dead and buried as a runner for years, then pulled his Comrades win from nowhere, it seemed. I believe Prozac helped as well as his treadmill training, and he will tell you his faith in God. Hey, the guy is a legend!
Hope this little story inspires you. You will get better if you do it right. i.e. do speed work and distance as you would on the road and track etc.
Good luck!!
Not to be to picky, but Alberto won the 'Rades in 1994.
Back to treadmill running. The winner of the USA Olympic Trials in 2000, Christine Clark, did all her training on a treadmill prior to winning the trials. She was from Alaska.
A couple of years ago, I decided I wouldn’t run outside in the cold of winter, so I ran exclusively on the 'mill from December thru February.
I was in great shape by the time March rolled around, with routine long runs up to 1.5 hrs. I was also doing weekly intervals/speed work.
The only problem I had was that it seems like my legs got used to the cushioning of the treadmill so when I did my first “outside” run after 3 month, I could barely walk the next day.
It felt like someone beat my quads and shins with a baseball bat. Now, I always put in at least 1 long run per week outside over the winter. That seems to keep my legs “road tough”…
Brad
For about 3-4 years, I did 60+% of my total miles on the treadmill, including every single workout that had intervals scheduled in. I got faster, didn’t fade in my HIM races, in fact negative split about 85% of them.
Look the bottom line is if you are sticking in the miles, you are not going to be worse off.
I coach a guy who only runs outside when he races, maybe 5 other times per year. It hasn’t stopped him from turing in the fastest run splits in many of his races.
If you use the search function, you’ll find a lot of posts about TM running.
Now if you’ll excuse me, I’m heading to the treadmill to get in 4 miles.
It’s not what you run on - trails, roads, treadmills, whatever, it’s how you run and how frequently you run that will impact your running most. Don’t over-think it. If you need to run on the treadmill - so be it. Just make sure that you are at it as many times a week as you can manage and that your efforts are always in the easy to moderately hard range.
Isn’t there an issue with hamstring strength with the treadmill? I have heard that if you do most of your running on a treadmill that you are more likely to hurt your hamstring when you race. Something about the treadmill pushing your foot back instead of your foot pulling your body forward. I don’t have any information to support this, just something I recall hearing. Maybe someone else has heard of this?
I used to live in a snowy climate and did all my interval runs on the treadmill and my long runs on the road (unless it was really icy).
The great thing about intervals on the treadmill is that it really forces you to stick to the pace you’ve picked.
I did however find a difference when I’d go outside. There seemed to be some muscle (in the inner thigh area or maybe hip flexor - it’s been awhile and my memory is foggy) that was being worked outside, but not on the treadmill.
Isn’t there an issue with hamstring strength with the treadmill? I have heard that if you do most of your running on a treadmill that you are more likely to hurt your hamstring when you race. Something about the treadmill pushing your foot back instead of your foot pulling your body forward. I don’t have any information to support this, just something I recall hearing. Maybe someone else has heard of this?
No
i spent several winters where i ran outside only on weekends and the other 5 days a week on a treadmill. In some ways i think it helped. I could do speedwork indoors on a cold Winter’s morning rather than just putting in the miles bundled up in the cold and dark. The one thing i should have been more careful of is the pace i did recovery “easy” runs. Keeping them slow enough is a challenge when you have a constant reminder of pace.
On the whole i think i was in better shape in the early spring, well at least speedwise, than i am running exclusively outside; and am thinking about going back to doing treadmill speedwork in Winter.
Injury wise, as long as the easy runs are slow enough i think it is better than being outside. Warmer, no ice or things hiding in the dark waiting to be stepped upon.
I am not sure if any Pubmed studies have been done regarding the efficacy on TM only running - but apart from Salazar in Comrades- I recall chatting to Greta Weitz (RIP) in the Seventies - and who won the London Marathon - and did 95% of her pre race miles on a treadmill in her kitchen in Oslo- so it obviously can work.
I have one client in Alaska who does all run mileage in doors - mostly TM - and just as you would in normal running - we mix it up with Hills, Fartlek - Steady State running and even speed work.
Just one side note to ensure that most studies have indicated a grade of 1.5 degrees on the bed is pretty close in effort terms etc to running out doors.
Have fun and enjoy your self. Hope this helps
I’ve ran with a master’s level ultrarunner (50k distance) and he does a majority of his runs (besides the races) on a treadmill. In fact he just finished 4th overall yesterday’s Northface 50k in San Francisco at 4:45.
I’ve ran with a master’s level ultrarunner (50k distance) and he does a majority of his runs (besides the races) on a treadmill. In fact he just finished 4th overall yesterday’s Northface 50k in San Francisco at 4:45.
That’s impressive not because of the physical feat, but for the mental stamina. To train for ultras and to log lots of longer slower miles on a TM is a feat of mental endurance!
It’s much easier and fun to do high-intensity intervals on the TM or bike trainer - mixes it up enough to stay interesting. Doing 2+ hrs at a steady pace is like dying a slow death to me.
I’ve ran with a master’s level ultrarunner (50k distance) and he does a majority of his runs (besides the races) on a treadmill. In fact he just finished 4th overall yesterday’s Northface 50k in San Francisco at 4:45.
The guy that finished right in front of him does all of his running outside in Vancouver, BC 
As for the OP, I’ve had many athletes doing all/most of their running on treadmills. It’s not an issue at all.