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How to Survive Long Runs on the Treadmill

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

Me: 20 miles while staring at a brick wall.

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

Me: There are a ton of mental tricks, but I’ve just fallen in love with how running makes me feel.

Ahh, I only run so I can eat and not weigh 400 lbs.

This is a true conversation and one that I tend to have with some variation on a pretty regular basis once people find out about RunToTheFinish. On another level, there are those who have taken to the concept, but wonder why they run slower on treadmill.

Do I mind the questions? Nope! I’ll talk running with anyone, anytime!

I’ve spent plenty of Saturday mornings happily hammering out 13+ miles with only my thoughts (oh and iPod!)…so you could say I feel like a pro at providing tips on how to get through some extended time on the treadmill.running motivationAll 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! treadmill long runSome 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.

SCREEN TIME

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!

If you’re watching LIVE TV it’s an easy opportunity to build in some change by increasing the pace during commercials. Mute the TV for those few minutes and focus just on your form, then relax again once the show returns.

GET LITERARY

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!

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 >>Great running shirts

LISTEN UP

Science has proven that music can indeed help us to runner farther or workout harder, so why not take full advantage of that?!

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 an audiobook or podcast. On the treadmill, I’ll switch to music for the last few  miles which helps to keep the pace on track and push me through any final mental wall.

Checkout these Top Podcasts for Runners and Top Audiobooks for ideas>>

WORKOUT 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.

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)

treadmill workoutOr mix things up with on of these fun treadmill workouts from Maybe I Will.

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 only true if you aren’t taking full advantage of it with inclines, speed plays and consistency.

REMEMBER FUEL

Ahhh 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 chomps or 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 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>>

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.Staying warm on the way to the gym

CHEERLEADERS

My dear friend Jodi has an amazing support crew around her and I LOVED to see kids making 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!!

MIX IT UP

Break the mileage into segments and reward yourself at the end of the segment. Slow the speed and walk for 30 seconds or so and get a good long drink. Stop the treadmill and hit the restroom. Hop off and stretch if you need to. Short little breaks will not hurt your training in the long run and will help you keep mentally strong to finish your mileage on the treadmill.

Winter pushing you to more treadmill runs? Tips from a treadmill running pro to survive #runchat #marathontraining Click To Tweet

MAP THE ROAD

If you are 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!visual maps on the nordictrack treadmill

TOWEL IT

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, 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!

DOUBLE DAYS

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. If it’s 2 treadmill runs, choose to make one shorter and faster, the other longer at your easy pace.

If all else fails, just zone out and get it done and be happy you have the treadmill as an option.
Boredom busting treadmill workouts 

What’s your longest treadmill run?

What keeps you going on longer treadmill days?

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Comments

  1. SuzLyfe says

    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!
    My recent post My Healthy Free Passes on Vacation

  2. uptowncookie says

    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!
    My recent post Trader Joe’s Pantry Favorites

  3. Raia says

    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! :)

  4. Josefine says

    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!

  5. Fancy Nancy says

    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!!!

  6. Jilliann says

    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.
    My recent post Interview with Britany at Define Fettle AND Introducing the Twin Cities Fitness Guide

  7. @jlevinsonrd says

    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!

  8. Courteney says

    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!

  10. luckythirteenrunning says

    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.
    My recent post ROD and Dr.’s advice

  11. Pretty Little Grub says

    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.

  13. kristenk says

    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!
    My recent post 2016 Goals and My One Word for 2016

  14. wendy says

    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!
    My recent post Book review: Fast Girl: Running From Madness by Suzy Favor Hamilton

  15. Colorado Gal says

    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!

  16. Chrissa says

    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!

  17. Sonali- The Foodie Physician says

    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 :)
    My recent post Dining with the Doc: Chinese Soup Dumplings

  18. Rachel says

    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

  19. healthyhelper says

    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!

  20. Pauline says

    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.

  21. Jodi says

    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!
    My recent post Adopt a Grandparent Campaign

  22. ThisRunner'sRecipes says

    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!
    My recent post Half Marathon Long Run Workout {The Cookie ChRUNicles}

  23. Todd says

    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.

  24. trindrgn164 says

    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.

  25. Val says

    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.

  26. Jess says

    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.

  27. Harmony,Momma To Go says

    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.

  28. Kris says

    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.

  29. Emily Swanson says

    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.

  30. NMC says

    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.

  31. MrsB @ Mind over Matter says

    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 :|

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Amanda Brooks : Run Coach
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