Can you do a long run on the treadmill? Are you getting the same benefits as doing your marathon training outside? For years now, I’ve tried to convince you that treadmill running is running. Period. Full stop. So let’s talk about how to make the most of your time.
I’ve run many a long run on the treadmill, yes up to 20+ miles in fact and guess what…those were some of my best races, so I’d say the treadmill works just fine (as would many elites who use it too!!)
On another level, there are those who have taken to the concept treadmill running, but wonder why they run slower on treadmill.
Do I mind the questions? Nope! I’ll talk running with anyone, anytime! So today let’s talk more about long treadmill running tips that are going to help the time fly and ensure you’re getting the benefits you need.
13 Tips for Treadmill Long Runs
I’ve spent plenty of Saturday mornings happily hammering out 13+ miles with only my thoughts…so you could say I feel like a pro at providing tips on how to get through some extended time running on the treadmill. Plus, after over a decade of run coaching, I’ve helped a lot of you get through it too!
All right sure that quote technically comes from people in prison, but treadmill running really isn’t all that bad!
In fact, there are actually some serious benefits to doing some treadmill running, including giving your knees a break and switching things up!
I’ve detailed them all here with some other insane mill runners: Benefits of treadmill running.
What’s more important getting in your training run or a little mental discomfort? Mental discomfort that could serve you come race day!
Yes, embrace these miles and know that they are making you so much stronger. Plus, it’s a great opportunity to practice some goal pace miles.
All right enough of that, let’s get to the treadmill running tips you’ve been waiting for. Some of these are obvious solutions, but none the less great ideas and reminders that you CAN do this if you need to!
Half marathon training on the treadmill is totally doable and doesn’t mean you won’t be prepared for the race, let those silly thoughts go.
#1 Watch Your Guilty Pleasure Shows without Interruption
I’ve made many a deal with myself like “I can only watch Real Housewives” while I’m on the treadmill. These are mindless shows that I don’t have to be too involved in and would never let myself sit around and watch.
Many other runners I know save Netflix shows or record movies to watch during their run. It can take your mind off of the treadmill and remind you to enjoy yourself! Plus, it’s just you. No one to interrupt during that pivotal moment.
If you’re watching LIVE TV it’s an easy opportunity to build in some variation by increasing the pace during commercials. Mute the TV for those few minutes and focus on your form, then relax again once the show returns.
Bonus: Try watching one of these great running movies for an extra boost.
#2 Extra Time to Dive in to a Good Book
This won’t work for everyone, but the truth is that with a good sturdy treadmill you can indeed READ!!
Grab the large print books from the library, your newest copy of Runner’s World or your Kindle with the font all the way up.
Reading on the treadmill used to be one of my favorite ways to pass the time on longer runs! Now I tend to listen to audiobooks for a lot of marathon training runs.
Even if you choose not to read during the run, a few pages of Runner’s World could help ensure you spend at least 1/2 mile walking for both your warm up and cool down. I never seem to make it through all the magazines I love, so this is a chance to get some extra motivation out of those articles!
Checkout these Top 50 Running Books for ideas >>
Alternative: Audiobook!!
#3 Find a Great Playlist or Podcast
Science has proven that music can indeed help us to runner farther or workout harder, so why not take full advantage of that?! Did you know that the right running BPM playlist can help improve your cadence?
Long time readers know that inside or out, my favorite thing to do is spend part of the run in quiet then part of the run listening to a true crime or funny podcast.
During long runs, I will save music for the last few miles. Then I switch over to some of my favorite songs to give my brain and body that final boost.
The right music literally increases feelings of pleasure in the brain and thus distracts from feelings of fatigue. Extra helpful when the lyrics really speak to you!
Checkout these Top Podcasts for Runners >>
# 4 Long Run Pace Variations
Stop trying to run the entire thing at an even pace, this is play time!! Outside it’s called running fartleks, on the treadmill I think it’s called sanity savers.
Just remember that if you’re doing all of your long runs on the treadmill, you can’t make them all speed workouts. So you might be doing very minor pace adjustments randomly like .1 or .2, but NOT speed.
Here are some of the ways I keep it interesting:
- Every 5 minutes change the incline or pace
- Use each commercial break as a reminder to up the pace
- Do ladder runs which take advantage of your changing energy (increase pace .1 every mile until half way and then work your way back down)
- Do an interval every time they say a certain word during your show (healthier than the original version which is a drinking game)
- Checkout my treadmill training guide for 3 treadmill workouts
- Or checkout these 7 Boredom Busting Treadmill Workouts
Some people will tell you that running on the treadmill is easier and that’s why it doesn’t prepare you for races, but that’s just not true. If you’re training for a hilly race, then use the dang incline!
#5 Practice Your Race Fueling (With a Bathroom Nearby)
Just because you might not be wearing your fuel belt, doesn’t mean you don’t need to plan for fuel! Get that water bottled filled up and ready to sip, bring your best running gels or electrolytes!
You may need them even more if the run feels like a mental struggle.
In fact, the treadmill is actually an excellent time to really test out your half marathon fuel!
With everything close at hand, including a bathroom, you can test out whole food options or a new gel to see how your stomach is going to react. It’s also a chance to see what water consumption keeps you hydrated without the need to hit the potty every couple of miles!
Checkout these whole food running fuel options>>
#6 Partner Up
While I can indeed run my 20 miles on a solo treadmill in my basement, for many it’s way easier at the gym.
First, you could ask a friend to meet you and run along side you for some chatting, second you can simply spend hours watching others workout which makes you feel kind of bad ass as they come and go, but you remain!
Finally…let’s be honest there is something about a runner hoping on a treadmill next to you. A little inner talk starts “Oh look at your speed, yeah well I’m going to out last you“.
There is NOTHING wrong with having little competitions like this to keep your spirits up and your feet moving.
#7 Get some Cheerleaders
My dear friend Jodi has an amazing support crew around her and I LOVED to see kids making marathon signs for her which she could post around her treadmill.
Others I know have family members stop in throughout the run to give them a high five, tell them how strong they look and remind them of their race goal!!
#8 Run a Race Course
If you’re lucky enough to have a treadmill like mine with the built in Google Maps then you can actually pretend like you’re outside running!
If you know your race course you can plug it in or use one on the treadmill giving you either a street view or map view, definitely a fun way to mix things up!
When I was getting ready for a previous marathon, I looked up the course elevation profile online and then made myself a sticky note with all the changes. Over my 20 mile, I adjusted the incline up or down based upon the course. What a phenomenal way to prepare!
For those doing downhill races, this is an amazing opportunity to get your quads used to running downhill.
#9 Cover the Treadmill Display
Not only is it nice to have a towel to wipe down the buckets of sweat you’re likely to work up as the gym is going to be warmer than the miles you’ve been putting in outside during winter running, but it also works for focus.
I love to toss the towel over the screen so I can’t spend every mile looking at my distance and time. You gotta block those out just like you do outside!
Think about the mental fortitude you’re building in these moments. The way it’s going to help you push through in those final miles of your race, which will be far more interesting!
#10 Split the Long Run Inside and Out
Sometimes you just don’t have the combined mental and physical energy for hours on the treadmill. In those instances, it’s time for splitting your run.
The weather might still mean 2 treadmill runs, but potentially it could mean part on the treadmill and part outside. There have been winter days where I started outside and then decided it was too slick so I moved inside OR summer days where the heat just jumped so quickly I was slowing down to a point that made the miles less useful.
If it’s 2 treadmill runs, choose to make one shorter and faster, the other longer at your easy pace.
#11 Practice Mental Training
At the beginning I noted one of the benefits of a long treadmill run is the mental work. So spend some time doing just that!
Imagine how helpful it will be on race day, when you can pull on this experience.
- Focus on why you’re doing the run
- Talk through the tough patches with yourself, what helps you get through them
- Find your running mantra
- Practice gratitude – I often run a gratitude mile to turn my mind around and it works! I detailed this fully in my book because it’s a tactic I love so much.
#12 Focus on Effort
Outside it’s easy to get distracted or possibly you’re running with a group and thus going too hard. Now you have nothing but ways to focus on your effort level.
The majority of our workouts need to be done at a running RPE of a 4 or 5. Which also correlates to Zone 2 Heart Rate Training. So pull on your Heart Rate Monitor and find out if you’ve actually been doing your training correctly.
All right, there you have it, all the tips, tricks and hacks to make long runs on the treadmill more enjoyable. And to make sure the time is really working for you!!
Have more questions, just drop them below.
Looking for More Treadmill Running Tips
- Treadmill Pace Chart – Find out how incline impacts pace
- Best At Home Treadmills for Running
- Best NordicTrack Treadmills
- Why isn’t my watch accurate on the treadmill
- Best Treadmill Running Shoes
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My longest treadmill run was 16 miles, and I broke it up into 8,2,2,4. My plan had been to do that a little differently, but I just couldn't get my brain to reengage after the first half. I'm definitely a reader on treadmills and cardio machines. I do just about all my pleasure reading there!
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I think that's part of why I don't stop, it's hard for me to get back in rhythm
My recent post How to Survive Long Runs on the Treadmill
Over the years I have gotten much better at my treadmill running and can even handle (and enjoy?) my treadmill long runs. While I don't think I have run more than 14 miles at a time, I pass the time by breaking it into segments – mentally grouping the miles and then stopping for a bathroom break when the treadmill shuts off and restarts at the hour mark. I think it's all in the mindset. Have positive mindset going in and you will do it, go into it hating every step and it will feel like forever!
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you are so right, having a good attitude about it is a huge factor!!! I hate when the treadmill has cut off points, I always seem to be in a good flow when it stops ha!
My recent post How to Survive Long Runs on the Treadmill
13+?!?! Holy moly. I’ve never been able to run on a treadmill period. :p I prefer running outside (though the only running I really do is after my 3-year old…), I think your tips are great, though! :)
I've done 14 miles in the past, but my problem is that I sweat so much in the treadmill (and off the treadmill…..but especially on the treadmill!) that I can't run much longer as the sweat starts running down my legs and make the treadmill slippery from at the sweat! True story….so so embarrassing!
From one fellow sweater to another, I feel ya!!
Once when training for Boston I had to do 16 miles on the mill! At the time I didn't have one at home but I was training with two other friends. We just hopped on treadmills next to each other and talked through our run as we would have if we were out on the road! Plus from time to time other people would come up and talk with us!! It wasn't awful! I LOVE watching the Biggest Loser on the mill! So motivating!!!
This is great! When I first started running I preferred running on the treadmill. But now, I always get to a point where I can't stop thinking about what my leg is doing (especially since having knee/leg pain on the left side) and once that happens, I start to twist my leg all crazy and I just have to stop. It's annoying! If I can get sucked into a really good TV show though it helps to take my mind off what my body is doing.
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If I'm not in an organized class, I need to watch tv, listen to music, or read while exercising and unfortunately reading keeps me at a slow pace – too difficult otherwise. The only thing that gets me going at a good pace is upbeat music. It's the best!
Thank you for posting this….this is my first year running on the treadmill during the winter months so I'm going to put these suggestions to good use!
I've topped out at 16. I am one of those who does love the treadmill. I 100% use it for TV time. Give me some netflix and I am good to go for a while.
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5 miles on the mill is my standard limit. I can do 6 if I really really need 6, but anything past 3 is a horrific mental struggle. I am sure to get one treadmill run in per week for the benefits of lower impact and different stability muscles, but these are by far my least favorite runs and I save it for my short run. I can't believe it makes such a big difference, but it really does for me. These tips are really helpful. I run at the gym so I normally just take my iPod but I may have to stream some tv to my iPad – I can only watch so much fox news and extra on mute.
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While I would rather run outside anyday, I don't mind long treadmill runs. Mostly because I can watch a lot of TV and not feel bad, ha ha.
I love treadmill running – I only wish my knees liked it! The longest I can run is 3 to 5 miles (before knee pain is too strong) but I motivate by letting myself watch HGTV shows!
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I'm actually a treadmill fan! I love that it gives me time to watch tv, and that I have a bathroom nearby so that I can try out new fuel and not worry about something going wrong. My longest treadmill run was 11 miles but it wasn't that bad!
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I don't watch TV on the mill. I need to be all in when I'm running. I read once somewhere that you burn more calories and train more effectively if you stay mindful during a run. Makes sense to me. I listen to music, and my favorite mill workout is intervals.
Having said all that, I LOATHE running on the mill. The longest I've done is 11 miles. Most likely, I will have to do some of my marathon training this winter on the mill, especially speedwork. I'm prepared for that. But it doesn't mean I have to like it!
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That's only partially true. If you're doing speed work or tempos, yes it's really key to be focused. But if the goal is an extended long run the calories will happen regardless so a little distraction is often just what the doctor ordered.
My recent post How to Survive Long Runs on the Treadmill
I don’t think I’ve ever run more than 8 miles on a treadmill and that was years ago. Truthfully, I just can’t do it! I start listening to my breathing and then I feel MORE out of breath and then I just get tired. I’ll handle -10 degree temps before the treadmill so I’m envious of those of you that can!
Amazing tips! I can't run more than 4 miles on the treadmill so I feel like a little bit of a slacker reading this. But GOALS. Now I know how to up my game!
Thanks for all of the great info and tips! Listening to fast paced music always works best for me, for some reason watching TV just doesn't do the trick. My husband is the opposite, I've lost track of how many Netflix series he's ran his way through :)
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Such a helpful read! I have finally been able to break 10km on the treadmill! One question, I find when I run on the treadmill, my pace is much slower, even if I try to up the speed, my body quits faster, is that just more mental? Or a common thing for treadmill running
There are a couple potential reasons — 1. sometimes the treadmill is at a bit of an incline because it hasn't been calibrated, this makes it feel harder. 2. it could be hotter in the gym which makes it harder 3….yeah could totally be mental :)
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THIS IS GREAT!!! I am starting training for my first marathon in a few weeks and I know there will definitely be some indoor long runs since the weather here is so bad. I am kind of dreading them, but I'll definitely be implementing these tips to make them more tolerable! Thank you so much!
YEAHHHHH good luck!!! and of course hit me up with questions, i'm so excited for you
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I've been doing more treadmill runs since it has been raining alot in my area. I read on my ipad. It's great!! Once I start a book on the treadmill, I can only read that book while on the treadmill. It's actually gotten me to log more miles either by running longer during a planned session or getting extra sessions in on days I'd normally go home and veg out.
More running, more reading, win win!
I just did one of my longest runs on the TM this Sunday, 11 miles.
Love my treadmill! I think my longest run was 16 miles while marathon training for the Saucony26Strong team with you as much coach. And yes, having those lovely notes and pictures help so much!! I am so lucky!!! I don't have much trouble keeping myself on the treadmill. I do love to catch up on shows while running!
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Great tips, as always—this post actually makes me want to do a long run on the mill! My longest treadmill run was 14 miles, and I used the incline to mimic the hills of a race. Audiobooks and podcasts are my favorites for making time pass. Treadmill long runs can be tough, but it's so much better than missing out on a long run!
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Second the suggestion of listening to podcasts. One tip is to have a few episodes of the same podcast cued up so that one automatically flows into the other and there is no need to stop running to switch shows. Another great option is eAudio books.
So far my longest treadmill run is 13.1 miles. As soon as I hit that half marathon mark I hopped off for the day. I definitely second the audiobooks suggestion. I only allow myself to listen to them while I run, so it's an extra incentive to run either more frequently or for longer amounts of time.
I did 9.5 miles yesterday. I vary the speed up and down.Pandora and spotify get me through long runs. I keep a small towel and water handy. I almost never watch tv. The right line up of song keeps me motivated. I like to do t readmill run to give my body a break from running on hard pavement.
I did 6.25 today which is pretty close to my longest. I love doing interval workouts and playing with speed and incline. I got away from treadmill running and I definitely noticed that I had lost some speed. So I've decided to commit 1-2 runs a week on the treadmill specifically for intervals & speed work.
Awesome tips!!! I’m doing a half in feb in Florida, but I live in NY so might have to train some long runs at the gym. Been lucky so far this winter I’ve still been outside.
My longest treadmill run was 10 miles, I was watching a movie on my tablet. I just got so involved with the movie I can’t of lost track.
Double days is a really good idea; the longest I’ve done is 13 miles, and I watched something! We had a really bumpy treadmill, so I don’t know if it would have worked to read a book. However it is weirdly motivating to watch something while running; I don’t feel like I’m just staring at a wall the whole time.
I finally broke down and moved inside this winter. It’s not the worst for a lot of the reasons you wrote about. For long runs, I start with a movie and finish up with music. I also just started using the ASICS running app that has treadmill workouts (about 23 minutes) that out you through your paces (hauling at a 10 incline made me feel like a badass before work). There are also “fusion” workouts where you can lift and use the treadmill.
Oh god, I cannot run on a treadmill. It makes me so nauseous. I can’t look at anything – TV, book or even the blank screen – it all makes me ill. I could maybe run blindfolded but haven’t tried that yet :|