Training For Half Marathon On Treadmill


It’s hard to deny that treadmill training, if not a panacea, can be a good addition to some runs. Especially in winter when temperatures go below zero and / or bad weather softens the ground. If you train your muscles in the gym (if you are registered there), you can also use the opportunity to warm up on the treadmill.

A few Tips:

– Runners who have problems with the Achilles tendon should choose a gradient of 1% to protect their tendons. Maintaining a minimal incline is also useful so that training on the treadmill is not too easy.

– Drinking on a proform 505 cst treadmill is easier than drinking in nature because you don’t have to carry the bottle with you . So make sure to drink regularly – especially if you run longer than 45 minutes and in an enclosed space (like a gym).

– Make sure you don’t become addicted to the treadmill. Running should primarily be an outdoor sport in which you change your routes regularly so that you don’t get bored.


In addition to simple recreational runs – in which music is often heard – at a relaxed pace, the treadmill also enables specific forms of exertion to be trained.

Some examples:

– Interval training  According to the interval training on the career track, you can alternate high exertion with recovery phases on the treadmill. Pay attention to time rather than distance (for better accuracy) when you exert yourself, and be careful to keep an eye on speed changes.

The advantage of the treadmill: to keep the same speed. So the entire run remains balanced.

– Even endurance run  If you are preparing for a run of 10 kilometers, a half marathon or an entire marathon, it is important to get used to the desired walking pace in order to reach your target time. The pace doesn’t change on the treadmill, so you can prepare better.

The advantage of the treadmill: you can prepare yourself more evenly because there are no disturbances (such as crossroads or traffic lights) and height differences.

– Interval training with incline  The advantage of the treadmill is that it enables you to exercise evenly on a constant incline. But be careful not to overdo it with the slope. You shouldn’t go above 6%. It is better to increase the duration of the effort or the number of units than to run on an incline that is too steep.

The advantage of the treadmill: in contrast to running in the open, you do not have to run downhill, whereby the tendons and quadriceps are always under heavy strain. During recovery periods, set the treadmill to a neutral incline.


Running on the treadmill doesn’t mean that you don’t need to warm up. It is important that you start each run slowly to medium-fast (hardly faster than fast walking) and gradually increase the speed until you have reached the target pace. It is also better to slow down slowly than to stop suddenly.

If you do not feel well during exertion – for example chest pain, excessive breathing … – you should immediately press the stop button and stand with your arms crossed on the bars on the sides of the band.

You should also stay alert throughout the run, and not be distracted by a television or conversation. It’s easy to fall, which can have unpleasant consequences!

Running on the treadmill can also help to strengthen your mental attitude. Without visual distractions, the runner can concentrate on his effort and find the strength within him to finish his run without slackening.

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Achieve your goal with flexibility

The clear advantage of training plans is that they give you orientation and clues as to how well you are doing. However, a training plan can never be implemented one to one and requires constant adjustment.

If you can already foresee that you won’t be able to complete the two units on the weekend or that you are not rested for the long runs, you can, for example, swap the units from Friday and Saturday.

Don’t neglect the breaks ! Without sufficient regeneration , the effects of the training cannot develop fully. Adequate sleep and a healthy diet are important building blocks.

So always listen to yourself. If things are not going well on one day, shift down a gear or postpone the unit until the next day. Otherwise you risk a longer break – and that has never brought anyone forward.

A certain flexibility has nothing to do with a lack of discipline, it even underlines this and brings consistency to your training.

However, should you notice that you cannot pursue the plan due to permanent overload, there is no shame in postponing the first half marathon . Postponed is not cancelled!

Better prepare yourself in peace and sustainably build up a good basic stamina, which will ultimately bring you to the finish line with more joy.

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