The Best Treadmill Training for an Ultra-Marathon

Abstract

Training for an ultra-marathon is a physically demanding process that requires athletes to undergo a period of conditioning, both physical and mental, to prepare their bodies for the demands of long-distance endurance. While outdoor training is often the preferred method for ultra-marathons, there are instances when outdoor conditions may not be suitable, whether due to meteorological factors, safety concerns, or other constraints. In such cases, the use of a treadmill can be an effective and efficient method for ultra-marathon preparation.

This article examines the potential of treadmill running as a means of replicating the demands of ultra-marathon running, with a particular emphasis on the development of endurance, strength, and mental resilience. It presents many key treadmill workouts, along with strategies for injury prevention and an analysis of the psychological aspects of training. The objective is to demonstrate how athletes can utilise treadmill training as a fundamental element of their ultra-marathon preparation, thereby optimising their chances of success on the race day.

Introduction: The Role of Treadmill Training in Ultra-Marathon Preparation

Ultra-marathon runners encounter a distinctive set of challenges, with races extending beyond the conventional marathon distance of 42.195 kilometres. Runners must successfully negotiate challenging terrain, substantial elevation changes, and the psychological obstacles inherent to prolonged endurance running. To adequately prepare for these arduous events, it is often necessary to engage in prolonged periods of running in a multitude of environments, including steep inclines, uneven terrain, and inclement weather.

However, there are occasions when undertaking training in an outdoor setting may not be a viable option due to environmental factors or logistical constraints. For example, inclement weather, a lack of access to suitable trail terrain, or time limitations can impede effective training. In such instances, the use of treadmills can prove invaluable. Although treadmills cannot perfectly replicate the conditions of outdoor running, they offer a controlled and customisable environment in which runners can simulate key aspects of ultra-marathon training. From adjusting the incline to match the incline of hills and mountains to controlling pace and distance with precision, treadmill training provides a valuable alternative for the development of endurance and strength when outdoor conditions are unfavourable.

This article will examine how treadmill running can be adapted for use in ultra-marathon preparation, offering insights into the creation of a treadmill-based training regimen that reflects the demands of race-day conditions. Furthermore, this article will examine the ways in which treadmill training can improve endurance, strength, and mental resilience, and will present specific strategies for maintaining the engagement and productivity of workout routines.

The Feasibility of Ultra-Marathon Training on a Treadmill

It is indeed feasible to prepare for an ultra-marathon on a treadmill, although this does entail certain constraints and distinctive challenges. Although treadmills lack the technical variability and natural elements of outdoor trails, they provide a controlled environment that is conducive to the development of endurance, the simulation of elevation changes, and the enhancement of mental resilience. For those constrained by weather, geography, or time, treadmill training offers a practical and effective alternative. Nevertheless, the efficacy of this approach is contingent upon the formulation of a meticulous plan that accounts for the absence of authentic trail conditions.

The Benefits of Treadmill Training for Ultra-Marathons

Treadmill training offers many advantages that can be harnessed to support preparation for ultra-marathons.

For example, Millet et al. (2011)¹ discuss the physiological challenges and adaptations associated with ultra-marathon running. Their study covers the endurance demands of ultra-races, highlighting the importance of endurance training and specific muscle conditioning, which treadmill training can help simulate.

1. Controlled Environment and Precise Training

The capacity to control numerous variables during a training session is one of the most significant advantages of treadmill training. This includes the ability to regulate speed, incline, and duration with precision. This degree of precision is especially advantageous for ultra-marathon training, which often necessitates lengthy and diverse training sessions.

It is often challenging for runners to maintain control over their pace during outdoor training, as external factors such as wind, temperature, and trail conditions can have a detrimental impact on performance. The use of a treadmill allows runners to maintain a consistent pace, which is crucial for developing the specific endurance required for ultra-marathons. To illustrate, an athlete may choose to set the treadmill to a specific pace and incline, thereby ensuring that each training session is aligned with its stated objectives. Furthermore, the consistent environment allows athletes to monitor their heart rate, track their progress, and remain on course to meet their long-term endurance targets.

Furthermore, treadmills allow concentrating on endurance training without the necessity to contend with external factors such as traffic, uneven terrain, or unpredictable weather conditions. Such features permit a more concentrated and regulated approach to ultra-marathon training, obviating the risk of external distractions or hazards.

2. Elevation Simulation for Hill Training

In ultra-marathons, runners are frequently required to ascend and descend precipitous hills or to traverse mountainous terrain. Treadmills equipped with incline settings are an optimal means of simulating these types of conditions. Running on an incline facilitates the development of the muscles in the lower body, particularly the calf muscles, quadriceps, hamstrings, and gluteal muscles, which are critical for ultra-marathon performance.

Many contemporary treadmills are equipped with incline settings reaching 15% or even higher, thereby enabling athletes to simulate a diverse range of uphill running scenarios. For instance, runners may integrate incline intervals into their training regimen to enhance their strength and endurance for navigating steep ascents. An athlete may gradually increase the incline during training sessions to replicate the intensity of climbing hills or mountains during an ultra-marathon.

Another important paper by Hoffman and Krishnan (2014)² explores the cardiovascular implications of endurance training, including the changes in cardiac biomarkers induced by ultra-marathon running. The relevance of this paper lies in the discussion of how long treadmill sessions may also induce similar physiological responses, especially in terms of cardiovascular endurance.

While treadmills are unable to fully replicate the nuances of running on an incline, such as the influence of terrain texture and wind resistance, incorporating an incline into training can effectively target specific muscles and enhance technique for uphill running.

3. Consistency and Convenience: Training Indoors Regardless of Weather

Ultra-marathon training necessitates a methodical and consistent approach in order to gradually develop endurance. However, inclement weather can frequently disrupt outdoor running plans, particularly during the winter months or in the context of extreme weather conditions. The presence of precipitation, snow, or elevated temperatures can render outdoor runs unsafe or disagreeable. Furthermore, the conditions encountered in the natural environment can vary considerably from one day to the next, introducing a variable that can impede the rate of progress.

The use of a treadmill provides a stable and consistent training environment. By training indoors, athletes can circumvent the potential disruptions caused by inclement weather, thereby ensuring the uninterrupted progression of their training schedule. Regardless of meteorological conditions, a treadmill provides a consistent training environment, allowing runners to continue their training without interruption.

This level of convenience is particularly beneficial for athletes who reside in regions with unpredictable or harsh weather patterns. Treadmills permit year-round training, irrespective of external conditions, thus ensuring preparedness for forthcoming ultra-marathon races.

4. Recovery and Injury Prevention

Ultra-marathons exert a considerable physiological burden on the body, and the process of recovery is of paramount importance for the maintenance of optimal performance during training. The use of treadmills can help to reduce the impact on joints when compared to running on hard surfaces such as concrete or asphalt. This is particularly relevant during extended training periods when the likelihood of joint fatigue and injury is heightened.

Some treadmills are equipped with cushioning systems designed to absorb shock and thereby reduce the impact on the knees, hips, and lower back. By reducing the repetitive strain that is inherent to running on hard outdoor surfaces, treadmill training can help prevent injuries and facilitate a faster recovery period between training sessions.

Furthermore, treadmill running enables the implementation of a controlled pace, which can assist in the prevention of overexertion and the reduction of the risk of injury resulting from excessive exertion. It is possible for runners to incrementally extend their distance and intensity while maintaining a sustainable pace, thereby facilitating more effective adaptation to the stress of ultra-marathon training.

Why Treadmill Training for Ultra-Marathon Is Effective?

To optimise treadmill training’s advantages, a structured training programme that encompasses all elements of preparation for ultra-marathon events, including endurance, strength, and mental resilience, is vital. The following section presents a selection of the most productive treadmill workouts and training strategies for ultra-marathon preparation.

For a more practical approach, Howley and Franks (2018)³ provide valuable insight in their Fitness Professional’s Handbook on structuring training programs for long-distance runners. While this text does not specifically address treadmill running, it offers general principles that can be applied to ultra-marathon training, including pacing, recovery, and strength training exercises.

1. Long Runs for Building Endurance

Ultra-marathon performance is contingent upon endurance. Training for long-distance events necessitates completing a consistent and progressive mileage schedule, which gradually builds stamina to withstand the extended durations of ultra-marathon races. The use of treadmills for long-distance running enables athletes to accrue mileage while regulating their pace, circumventing external disturbances, and reducing the likelihood of injury.

Start with a Base Distance: It is recommended that the initial distance be established as a base distance. It is recommended that the distance covered be initiated at a level that is perceived as manageable, such as 10–12 miles, and that this distance be increased gradually on a weekly basis. A commonly accepted guideline is to increase the duration of the weekly long run by no more than 10% in order to prevent overtraining.

Focus on Time on Feet: It is crucial to emphasise time spent running rather than solely focusing on distance. Incorporating time on feet during treadmill runs is an essential aspect of training. For instance, the objective should be to complete a treadmill run of between three and four hours, with the duration gradually increasing in line with the approach of the race day. This allows the body to adapt to the prolonged activity that will be required during the ultra-marathon.

Simulate Race Conditions: It is important to simulate the race conditions as closely as possible. In the event that the race in question encompasses notable variations in elevation, it is recommended that the treadmill’s incline setting be utilised in order to replicate the specific profile of the course in question. To illustrate, if the race encompasses a succession of moderate hills, it would be advisable to set the treadmill incline to 5-8% for sustained periods.

2. Hill Intervals for Strength Building

It is of paramount importance for ultra-marathon runners to engage in hill training, particularly when preparing for races that entail a considerable elevation gain. The treadmill’s incline function enables the straightforward simulation of uphill running, which can facilitate the strengthening of the key muscle groups involved in climbing and descending.

Steady Incline Runs: Set the treadmill to a consistent incline (8-10%) for longer durations (30-45 minutes) to simulate a sustained uphill climb. This type of training regimen is conducive to the development of strength and endurance in the lower extremities, which are vital for successfully negotiating steep ascents during the race.

Incline Intervals: Incline intervals constitute a further training method. It is recommended that interval training be incorporated into the programme by alternating between periods of flat running and uphill intervals. To illustrate, a two-minute sprint should be performed at a high incline, followed by a two-minute recovery period of flat running. This cycle should be repeated for a period of 30 to 40 minutes to facilitate the development of both power and endurance.

Recovery Periods: It is important to allow for sufficient recovery periods between each training session. It is important to allow for sufficient recuperation following each hill workout. Running on an incline places additional stress on the body, therefore it is essential to permit muscles to recuperate and rebuild following these sessions.

3. Speed Training for Ultra-Marathon Runners

Although ultra-marathons are primarily endurance events, runners may derive benefit from the incorporation of speed work and tempo runs into their training programmes. Such training may prove beneficial in terms of building cardiovascular capacity and running efficiency. Such training regimens enhance oxygen uptake and lactate threshold, which can augment overall race performance.

Interval Training: Interval training is a form of exercise that alternates between periods of intense exercise and rest. Utilise the treadmill to undertake speed intervals, comprising a brisk running pace for a duration of 1-2 minutes, followed by a recuperative jog or walk. As fitness levels improve, it is advisable to gradually increase the intensity and duration of speed intervals.

Tempo Runs: A tempo run is a training exercise that involves running at a pace that is both challenging and sustainable for longer periods. Tempo runs should be performed at an intensity of 80-90% of the individual’s maximum effort for 20-40 minutes. This fosters endurance and readies the body for prolonged exertion during the race.

Hill Sprints: Hill sprints are a form of exercise that involves running up and down an incline. The incorporation of hill sprints into a training programme that includes regular speed work is an effective method for enhancing explosive power and speed. The treadmill incline should be set to a level between 5 and 8%, and the subject should sprint at maximum intensity for a period of 20 to 30 seconds. This should then be followed by a period of recovery, during which the subject should perform an easy jog or walk. This process should be repeated several times.

4. Tapering and Recovery on the Treadmill

As the date of the race draws nearer, it is of the utmost importance to reduce the intensity of training in order to permit the body to recuperate fully. The process of tapering entails a reduction in both the intensity and volume of training, to ensure optimal rest and preparation for peak performance on the day of the race.

During the tapering phase, it is recommended to utilise the treadmill for recovery runs of a low intensity. It is recommended that the pace be kept slow and steady, with no incline, in order to allow muscles to heal and recharge. This will guarantee that the athlete is adequately prepared for the race and can circumvent the potential issues of burnout or fatigue prior to the event.

Nutrition and Hydration: Essential for Ultra-Marathon Training

Proper nutrition and hydration are of paramount importance in ultra-marathon training, and this is equally true of treadmill training. During extended periods of treadmill running, it is essential to consume easily digestible snacks or gels that provide a balanced intake of carbohydrates, electrolytes and protein. It is recommended that runners practise eating and drinking during their treadmill workouts to simulate the conditions that they will encounter on the day of the race.

The sustained energy levels required for ultra-marathons necessitate the provision of adequate nutrition during training. This entails the trial and error process of determining the optimal nutritional supplement, whether, in the form of a gel, a beverage, or a solid food, that can be tolerated by the stomach over an extended period of exertion. It is imperative to ensure adequate hydration, particularly when exercising on a treadmill in a warm or heated environment. Furthermore, adequate hydration can prevent the onset of conditions such as muscle cramps and fatigue, which can impair performance over extended distances.

Mental Preparation on a Treadmill

The repetitive nature of treadmill running may have an adverse effect on motivation and mental resilience. Moreover, ultra-marathons necessitate a substantial degree of mental resilience and psychological fortitude. Overcoming the tedium of treadmill running can enhance both focus and mental endurance.

Enhancing Focus and Mental Endurance

It is recommended that long runs be divided into segments with varied inclines, speeds, or goals in order to enhance motivation and maintain focus.

Engaging the Mind During Training

It is recommended that runners engage their minds during their training. To simulate the experience of race day, one may engage in activities such as viewing race documentaries, listening to podcasts, or practising visualisation techniques.

Practicing Patience for Steady Pacing

It is also advisable to practise patience. One may utilise the treadmill’s predictability to cultivate the requisite steady pacing and focus for ultra-distance running.
While treadmill training is a viable foundation, supplementing with outdoor sessions and complementary workouts ensures comprehensive preparation.

1. Trail-Specific Skills

Trail running requires the ability to navigate obstacles and uneven terrain, which necessitates agility, balance, and quick reflexes. It is recommended that outdoor runs be incorporated as often as possible in order to facilitate the practice of navigating rocks, roots, and uneven terrain.

2. Core and Strength Training

The strengthening of the core muscles serves to stabilise the body during long-distance running, thereby reducing the risk of fatigue and injury. It is recommended that the routine be augmented with the incorporation of planks, Russian twists, and single-leg exercises.

3. Cross-Training

Exercises such as cycling, swimming and hiking have been demonstrated to enhance aerobic capacity while reducing the risk of overuse injuries.

Common Challenges and Solutions

The following section addresses common challenges encountered by athletes and provides solutions to these challenges.

Challenge: A paucity of terrain variety

Solution: Creative Use of Incline Settings

It is recommended that incline settings be employed in a creative manner in order to replicate the experience of rolling hills and sustained climbs.

Challenge 2: Heat Dissipation

The issue of heat dissipation presents a challenge to the individual engaged in physical exercise in a heated environment.

Solution: Use of Fans and Appropriate Clothing

The solution to this problem is as follows: It is recommended that a fan be positioned in close proximity to the treadmill or that clothing be adjusted in order to facilitate the retention of body heat.

The following represents a challenge: Monotony

Solution: Interval Training and Dividing Long Runs

It is recommended that interval training or the division of long runs into more manageable segments be employed to maintain interest.

Conclusion: Integrating Treadmill Training for Ultra-marathon

Additionally, Dean (2022)⁴ discusses the debate between treadmill and trail running for ultra-marathon training. While the study emphasizes outdoor running’s connection to real-world race conditions, it also acknowledges the advantages of treadmill training in simulating elevation, pacing, and specific endurance-building workouts.

The utilisation of treadmill training can prove an invaluable adjunct to the preparation of ultra-marathon runners, particularly when integrated with outdoor running. Although treadmills can emulate numerous characteristics of ultra-marathon conditions, including elevation and endurance, outdoor running presents distinctive challenges, such as varying terrain and the inherent unpredictability of race day.

The integration of both treadmill and outdoor training into an ultra-marathon training regimen is an effective strategy for ensuring physical and mental preparedness for the demands of race day. Treadmills provide a controlled environment conducive to strength training, endurance development, and recovery. Conversely, outdoor runs facilitate the development of mental resilience and the ability to cope with diverse race conditions.

Ultimately, the key to success in ultra-marathon training lies in integrating treadmill workouts with outdoor runs, adapting both to the specific demands of the race and embracing a comprehensive training plan that maximises endurance, strength, and resilience.

References

1. Millet, G. Y., et al. (2011). “Physiology and pathophysiology of ultra-marathon running.” Sports Medicine, 41(10), 869-890.
2. Hoffman, M. D., & Krishnan, E. (2014). “Exercise-induced changes in cardiac biomarkers.” Journal of the American Heart Association, 3(6), e001136. Link
3. Howley, E. T., & Franks, B. D. (2018). Fitness Professional’s Handbook. Champaign, IL: Human Kinetics. Link
4. Dean, K. (2022). “Trail vs. treadmill: Which is better for marathon prep?” Running Insights Journal, 12(3), 45-50. Link