The way to Survive Lengthy Runs on the Treadmill

What’s the longest you’ve run on a treadmill?

Me: 20 miles whereas gazing a brick wall.

What?! After 20 minutes I need to poke my eyes out, how do you do it?

Me: There are a ton of psychological tips, however I’ve simply fallen in love with how operating makes me really feel.

Ahh, I solely run so I can eat and never weigh 400 lbs.

It is a true dialog and one which I are likely to have with some variation on a reasonably common foundation as soon as folks discover out about RunToTheFinish. On one other degree, there are those that have taken to the idea, however marvel why they run slower on treadmill.

Do I thoughts the questions? Nope! I’ll speak operating with anybody, anytime!

7 Ideas for Treadmill Lengthy Runs

I’ve spent loads of Saturday mornings fortunately hammering out 13+ miles with solely my ideas (oh and iPod!)…so you might say I really feel like a professional at offering recommendations on the best way to get by some prolonged time on the treadmill.running motivation

All proper certain that quote technically comes from folks in jail, however treadmill operating actually isn’t all that unhealthy!

In reality, there are literally some severe advantages to doing a little treadmill operating, together with giving your knees a break and switching issues up!

I’ve detailed all of them right here with another insane mill runners: Advantages of treadmill operating.

What’s extra vital getting in your coaching run or just a little psychological discomfort? Psychological discomfort that would serve you come race day! treadmill long run

A few of these are apparent options, however none the much less nice concepts and reminders that you simply CAN do that if you might want to!

Half marathon coaching on the treadmill is completely doable and doesn’t imply you gained’t be ready for the race, let these foolish ideas go.


I’ve made many a cope with myself like “I can solely watch Actual Housewives” whereas I’m on the treadmill. These are senseless exhibits that I don’t should be too concerned in and would by no means let myself sit round and watch.

Many different runners I do know save Netflix exhibits or file motion pictures to look at throughout their run. It may well take your thoughts off of the treadmill and remind you to get pleasure from your self!

For those who’re watching LIVE TV it’s a simple alternative to construct in some change by growing the tempo throughout commercials. Mute the TV for these couple of minutes and focus simply in your kind, then calm down once more as soon as the present returns.


This gained’t work for everybody, however the fact is that with an excellent sturdy treadmill you possibly can certainly READ!! Seize the massive print books from the library, your latest copy of Runner’s World or your Kindle with the font all the way in which up.

Studying on the treadmill was once one in every of my favourite methods to move the time on longer runs!

Even when you select to not learn through the run, just a few pages of Runner’s World may assist make sure you spend no less than 1/2 mile strolling for each your heat up and funky down. I by no means appear to make it by all of the magazines I really like, so this can be a probability to get some additional motivation out of these articles!

Checkout these Prime 50 Operating Books for concepts >>Great running shirts


Science has confirmed that music can certainly assist us to runner farther or exercise more durable, so why not take full benefit of that?!

Very long time readers know that inside or out, my favourite factor to do is spend a part of the run in quiet then a part of the run listening to an audiobook or podcast.

On the treadmill, I’ll change to music for the previous few  miles which helps to maintain the tempo on observe and push me by any last psychological wall.

Checkout these Prime Podcasts for Runners and Prime Audiobooks for concepts>>


Cease attempting to run the whole factor at a good tempo, that is play time!! Outdoors it’s known as operating fartleks, on the treadmill I feel it’s known as sanity savers.

Listed here are a number of the methods I maintain it fascinating:

  • Each 5 minutes change the incline or tempo
  • Use every industrial break as a reminder to up the tempo
  • Do ladder runs which benefit from your altering vitality (improve tempo .1 each mile till half approach after which work your approach again down)
  • Do an interval each time they are saying a sure phrase throughout your present (more healthy than the unique model which is a ingesting recreation)
  • Checkout my treadmill coaching information for 3 treadmill exercises
  • Or checkout these 7 Boredom Busting Treadmill Exercises

treadmill workout

Some folks will let you know that operating on the treadmill is simpler and that’s why it doesn’t put together you for races, however that’s solely true when you aren’t taking full benefit of it with inclines, pace performs and consistency.


Ahhh simply since you may not be carrying your gas belt, doesn’t imply you don’t must plan for gas! Get that water bottled crammed up and able to sip, deliver your chomps or gels or electrolytes!

Chances are you’ll want them much more if the run looks like a psychological wrestle.

In reality, the treadmill is definitely a superb time to actually take a look at out your half marathon gas!

With every part shut at hand, together with a rest room, you possibly can take a look at out complete meals choices or a brand new gel to see how your abdomen goes to react. It’s additionally an opportunity to see what water consumption retains you hydrated with out the necessity to hit the potty each couple of miles!

Checkout these complete meals operating gas choices>>


Whereas I can certainly run my 20 miles on a solo treadmill in my basement, for a lot of it’s approach simpler on the gymnasium.

First, you might ask a good friend to satisfy you and run alongside facet you for some chatting, second you possibly can merely spend hours watching others exercise which makes you’re feeling form of unhealthy ass as they arrive and go, however you stay!

Lastly…let’s be trustworthy there’s something a few runner counting on a treadmill subsequent to you. Somewhat internal speak begins “Oh take a look at your pace, yeah nicely I’m going to out final you“.

There may be NOTHING flawed with having little competitions like this to maintain your spirits up and your toes shifting.Staying warm on the way to the gym


My expensive good friend Jodi has a tremendous help crew round her and I LOVED to see children making indicators for her which she may put up round her treadmill.

Others I do know have relations cease in all through the run to offer them a excessive 5, inform them how robust they appear and remind them of their race aim!!


Break the mileage into segments and reward your self on the finish of the section.

Gradual the pace and stroll for 30 seconds or so and get an excellent lengthy drink. Cease the treadmill and hit the restroom.

Hop off and stretch if you might want to.

Quick little breaks is not going to harm your coaching in the long term and can assist you maintain mentally robust to complete your mileage on the treadmill.

Winter pushing you to extra treadmill runs? Ideas from a treadmill operating professional to outlive #runchat #marathontraining Click on To Tweet


In case you are fortunate sufficient to have a treadmill like mine with the inbuilt Google Maps then you possibly can really faux such as you’re outdoors operating!

If you realize your race course you possibly can plug it in or use one on the treadmill supplying you with both a avenue view or map view, positively a enjoyable option to combine issues up!visual maps on the nordictrack treadmill


Not solely is it good to have a towel to wipe down the buckets of sweat you’re prone to work up because the gymnasium goes to be hotter than the miles you’ve been placing in outdoors, nevertheless it additionally works for focus.

I like to toss the towel over the display so I can’t spend each mile my distance and time. You gotta block these out identical to you do outdoors!


Generally you simply don’t have the mixed psychological and bodily vitality for hours on the treadmill. In these situations, it’s time for splitting your run…the climate would possibly nonetheless imply 2 treadmill runs, however probably it may imply half on the treadmill and half outdoors.

If it’s 2 treadmill runs, select to make one shorter and sooner, the opposite longer at your straightforward tempo.

In search of Extra Treadmill Operating Ideas:

What’s your longest treadmill run?

What retains you occurring longer treadmill days?

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