Reasons to consider treadmill workouts as part of your winter 10-K training, half-marathon training, or marathon training

Last week I posted three great workouts that were better suited to treadmill running than to running outdoors. But there are no doubt many endurance athletes out there who consider treadmill running a lesser substitute for running outdoors and, therefore, hesitate to incorporate treadmill workouts into their winter 10-K training, half-marathon training, or marathon training. For those skeptics, consider these three distinct advantages to running on a treadmill:

1. Treadmills are convenient. One of the great things about running is that you can do it almost anywhere, anytime. But there are certainly situations when outdoor running is impractical, making treadmill running preferable. If, for example, you often run before the sun comes up, a treadmill can spare you from having to run in the dark. Or if the sidewalks get icy in the winter, a treadmill can spare you from a nasty fall.

2. Treadmills facilitate controlled and precise workouts. Even when you can run outdoors, running on a treadmill may be a better option for certain workouts. Let’s say that as part of your marathon training you want to practice running at your goal pace before the upcoming race. On a treadmill, you can take advantage of your ability to dial in a precise pace to get your body and mind accustomed to holding that pace steadily.

3. Treadmills offer flexibility. Working out on a treadmill can be a good fallback option when you have certain minor injuries. For instance, when you need a lower-impact workout, you can crank up the gradient and go slower for less pounding.

The Bottom Line for the Belt: Despite the negative connotations associated with treadmill running, it is most definitely effective. In fact, both the male and female winners of the 2000 U.S. Olympic Trials Marathons, Rod DeHaven and Christine Clark, were heavy treadmill users. DeHaven routinely did all of his easy morning runs on a treadmill in his basement. And Clark, an Alaskan, did almost all of her training on a treadmill in her basement in preparation for the Trials. If the marathon training techniques of two Olympians are not enough to convince you, remember the research, which has shown that while heart rate is slightly lower at any given pace on a treadmill than it is outdoors, the difference is very slight, and you can counteract it by running at a 1 percent gradient on the treadmill—a very easy fix that makes your miles on the treadmill just as worthwhile as those logged out on the road.