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September 14, 2022 4 min read

For many runners including you, marathon may be a good way to exercise endurance and physical fitness. Maybe you have picked the date, or maybe you have paid the registration fee. Now, it's time to train for that marathon. Whether you plan to run a half marathon or a full marathon, it’s a challenging physical goal but an amazing accomplishment. However, during your training for the marathon, sometimes the weather can make it challenging for you to train outdoors. Hot weather makes your training difficult, and cold weather conditions will also interfere with your training. For these reasons, you may wonder if you can train for a marathon on the running machine instead. This article will go into depth analysis of this topic. Let’s find out!

Can you train for a marathon on it?
Yes, you can absolutely train for a marathon on the running exercise machine. Marathon training on it may not be the first choice for any runner, but it is very common. In fact, many runners have successfully completed most of their running training indoors. When the weather outside doesn't allow you to train for a marathon (for example, when it's snowing or raining), it can be helpful to train for a marathon indoors on the motorized treadmill. You can simulate the race on the running exercise machine by running at the same speed and for the same time as during the outdoor marathon training. This will not only help your body prepare for outdoor race, but also help prevent you from being injured during training.

What are the advantages of marathon training on it?
As we all know, exercising on a treadmill has many health benefits. Similarly, marathon training on it has many advantages. It can be said that training on the indoor running exercise machine can helps prepare you mentally and physically for a marathon in several ways. Most marathons take place in warm weather. Running at room temperature will help you get acclimated to race-like conditions. What's more, marathon training on the running exercise machine also provides you with a good opportunity to test out some race day outfits to gauge how comfortable they are. Besides, training on the running exercise machine can also provide some other interesting advantages for marathon runners. These include:

1. Mental preparation: Marathon training on the running exercise machine may be boring, but it can help you prepare for some of the marathon's mental challenges.

2. Real-world stimulus: The running exercise machine has many different training modes. You can combine them to better simulate real-world running conditions.

3. Safety: Marathon training outdoors late at night or early in the morning may bring risks. Instead, it is much safer to train for a marathon on the running exercise machine indoors.

Marathon Training on a Treadmill Has Many Advantages

What are the tips for marathon training on it?
If you want to train for the marathon most effectively on the running exercise machine, please follow a few tips.

1. Set the incline
Most experts suggest that users set the running exercise machine 1% incline to best simulate the real outdoor environment. The 0% tilt is too flat, and the surface is not realistic. If you train for a marathon in this mode, it will be more difficult to participate in the official race. Although running a marathon outside may seem like training on flat ground, the smallest changes, like incline or altitude, make a difference. Therefore, if you want to prepare for a more successful marathon, try to increase the difficulty by setting the incline of the running exercise machine to at least 3%. This challenging incline will force your glutes and hamstrings to work harder when running on it. This helps to prepare your legs for outdoor running on marathon day!

2. Mix different speed exercises
Mixing different speed exercises in your running machine program can make you better train for a marathon and prepare for higher performance. The first is tempo training. This kind of exercise will train your body to be more resilient to running marathons for long periods. How to do it? Warm-up gently for 5 minutes with 1-3% incline. Run a 15-minute marathon with a 3% incline. Halve the speed and run for 10 minutes at a 3% incline. Run at 10km for 5 minutes at a 3% incline. Finish gently for 5 minutes with 1-3% incline. The second is interval training. This exercise pattern is a standard marathon. How to do it? Run a 10-minute warm-up at 1-3% incline. Run at 5 km for 6 x 3 minutes at a 3% incline. Between sets, walk for 90 seconds to relax. Run for 5 minutes with a slope of 1-3%. Finally, pyramid exercise. This exercise is the perfect choice to improve the endurance and flexibility of the legs. How to do it? Run a 10-minute warm-up at 1-3% incline. Run 2-minute sessions at 5km with an incline of 6, 8, 10, 12, 10, 8, 6%, respectively. Between reps, do a 60-second recovery walk at a 1% incline. Run for 5 minutes with an incline of 1-3%.

Mixing Different Speed Exercises in Your Running Machine Program Can Make You Better Train for a Marathon

What are the things to avoid when training for a marathon on it?
Although you can train for a marathon well on the running exercise machine, you should also avoid some things when you train on it to prevent injuries or affect the training progress. You should avoid the following things:

1. Skipping the warm-up: It is important to warm up your muscles before starting your run. Otherwise, you risk injury.

2. Not changing the incline: Mixing up the incline on the treadmill will help you better prepare for hills on the marathon course.

3. Going too fast: Starting too fast will only tire you out and make it harder to sustain your pace for the entire run.

4. Not staying hydrated: Dehydration may be a major problem during marathon training on the running exercise machine, so be sure to drink plenty of water before, during, and after your run.

5. Not following a training plan: A marathon is a long and difficult race, so it is important to follow a training plan to be prepared.

6. Not listening to your body: If you feel pain or discomfort during marathon training on the running exercise machine, please slow down or stop running. Pushing yourself too hard can lead to injury.

As you can see, you can absolutely train for a marathon on a treadmill. With proper preparation and care, you can make the most of it to help you successfully reach your marathon goal.


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