How To Train For A Half-Marathon On A Treadmill

Training for a half marathon can be difficult.

You have to train for months, and the weather doesn’t always cooperate.

If you want to run but can’t or don’t want to go outside for whatever reason (too cold, not enough time), then there is good news: you can still train for that.

Luckily, there are ways to get in your miles without actually running them! Treadmill training can help give you an edge on race day by helping you build up endurance.

Our tips below will give you everything you need to know about treadmill training for a half marathon!

What Is A Treadmill Training Program?

A treadmill training program can help you build up endurance for a race by running at your own pace.

It can also be an even intensity because the machine is constantly moving forward instead of outdoor running, where speed can vary depending on terrain and other factors.

This consistency allows runners to run faster and train more days per week (you can’t go outside every day).

Benefits of Treadmill Running

“I believe we’re all capable of great things and that we all have that fire burning inside us. I want to share the things that have helped me access that fire, and that’s exactly what I get to do on the Peloton Tread!” – Selena Samuela

Treadmill training offers accurate control of your pace, incline level, interval time, or recovery period, as well as get used to running at certain speeds. It is easier to do because the belt moves under your feet, which will translate into outdoor runs.

The feeling of that steady belt against the soles of your shoes provides more motivation during tempo workouts or threshold drills than any other method out there.

Plus, you don’t have to worry about the elements!

Other benefits are:

– you can run faster

– you can train more days per week

– you can work on form and technique in a controlled environment

Our motto should be “No excuses, but plenty of ways to get it done.”

The Downside?

One downside of this type of workout versus outdoors is that it’s easier for the body to cool down due to air circulation from fans or open windows.

So while they are great in cold weather when you want quick recovery time, they’re not ideal if it’s hot out.

The best advice we can get is to combine both methods: use a program designed for beginners-to-intermediate runners to work up from shorter distances (e.g., five miles) while using outdoor runs when possible for more intense sessions.

What to wear while running on a treadmill

When choosing to clothe while running on treadmills, you should consider where you’re located and what time of year it is when deciding which would be the best clothes to wear.

1.Treadmill Running Shoes

A good pair of running shoes or sneakers will increase friction and help you run more efficiently.

Too many people end up with foot problems in the long term because they decide to wear trail shoes, sandals, or something like that on a treadmill.

Running sneakers with arch supports and decent socks are critical for supporting feet while running on the treadmill without hurting yourself.

Wear socks to keep your feet from sliding around and to avoid blisters.

Important note: the treadmill can cause sweat to pool in shoes, so be sure to change them out after every run.

2.Baseline Clothing

Comfortable clothes to run in, ideally not cotton, as it’s slow to dry out and doesn’t regulate temperature well.

In a hot and humid environment, it is recommended to wear loose-fitting clothes that are light in color.

In cold environments, it is recommended to dress in layers that have been warmed up before stepping into the gym, as well as wearing headgear or a hat.

Shorts and leggings for women are best as they can wick sweat away from your body and let air inside.

A sports bra can provide support for female runners when working out on the treadmill.

Otherwise, you can wear whatever is comfortable and won’t restrict your movement.

3.Treadmill Gears

Depending on the type of treadmill program you’re using, several different things may be required.

  • Sports watch

A running watch gives new meaning to “time flies!”. It is great for tracking your route, staying on pace during races, and timing runs.

It can also help you monitor your heart rate so that it’s easier to stay within a certain zone when training or pushing yourself amid an intense race.

  • Mobile phones with apps for running

When running, your phone can be a great way to track time and distance.

If you want the ability to listen to music or using an app while on the run, it’s not a bad idea to keep it in arm’s reach with some carrier that will help make sure your device stays safe.

  • Running belt

The belt is one option for holding a bottle of water and keeping phones close by.

There are also other ways like armbands and pouches that could work better depending on what type of workout clothes people wear when they exercise.

Tips To Get The Most Out Of Your Time On The Treadmill

It can be hard to stay motivated when you’re training on the treadmill.

The most popular tip is that you should always have a clear goal in mind for your workout – whether it’s weight loss, muscle building, or running a race of some kind.

Prepare every needful thing

First, make sure you are healthy enough for this activity- consult your doctor if necessary.

Second, learn how to run on a treadmill correctly- not all treadmills have the same incline/ decline settings or belt speed, so be aware of these differences between machines when training.

Third, invest in good shoes that will help prevent injury and discomfort while running on the machine.

Fourth, find out which type of workout routine is best suited for your current fitness level.

Fifth, have water, and a towel nearby for when you’re done with your workout- as well as headphones in case music can help motivate you while on the treadmill.

Ways to get the most of treadmill running

  1. Warm-up and cool down.

Warming up increases the blood flow to help muscles prepare for additional exercise.

A cool down is important to help stop any post-exercise muscle soreness by gradually decreasing activity intensity.

2. Add weights or resistance bands.

Adding some extra resistance can increase the benefit of a workout.

A couple of options are holding either lighter dumbbells, heavier dumbbells, free weights (5 pounds each), or resistance bands around your waist. At the same time, walk on the treadmill for both uphill and downhill action.

Lifting weights instead of walking with them will give you more bang for your buck in terms of fitness results!

3. Mix up your exercises to hit different body parts, so none of them lag behind

Try intervals mixed with steady-state cardio for endurance, or push yourself by running at a high incline for stronger legs and a healthier heart.

Add in some calisthenics (push-ups, squats, etc.) when possible so that every workout has an element of variety to keep things interesting.

For many, Covid-19 has put a halt to their love for running. But we should not let this stop us from continuing our passion!

In the video below, you can see Novita Lam completing her first ever half marathon on a treadmill while being coached by Soh Rui Yong, and now she is determined to keep going strong despite all odds.

Whether your goal is achieving new PBs or just committing daily jogs, stay active despite everything happening around us because if it weren’t for those who have been doing so before, then none of what happened would’ve even mattered.

According to Soh Rui Yong, the following are important tips for running on a treadmill:

– Set incline from 1% to 5% to simulate running outdoors

– Run within the middle and no hold the sides

– Stay upright and look straight for good running form

Half Marathon Treadmill training workouts

Treadmill training workouts are great for increasing your endurance, creating a calorie-burning furnace, and getting that feel-good endorphin release.

Treadmill trainers can use a number of things to get the heart rate up, like sprints, hills, and quick side-stepping.


Sprinting is achieved by running for a certain distance and then stopping before your heart rate reaches its maximum level.

It would be best to not pause any longer than 5 seconds because it will cause your muscles to cool down and reduce caloric expenditure.


Sidestepping workouts require that you walk sideways on the treadmill rather than forward or backward for at least 2 miles depending on how much stamina you have left.

This is a great way to tone up those hamstrings and thighs while also burning some calories in less than an hour. Be sure to use heavy enough weights, so it doesn’t become too easy, or you won’t see any results!

Hill workout

Some treadmills have hills offered as an alternative training option during your workout, so you can choose to do these either once or twice per week.

Hills are usually programmed in intervals set at 12 % incline and can last anywhere from 15 seconds to a minute, depending on how intense you want it.

The frequency of hill workouts can be increased as you get more comfortable with them.


This is not just any regular treadmill workout!

Pyramid workout combines running and walking interval training that burns calories, tones muscles around trouble zones, builds endurance levels while minimizing joint stress by keeping movement simple yet challenging all at once.

This is sure to work some major calorie-burning muscle toning magic on those problem areas!

Common mistakes people make while running on a treadmill

Common mistakes people make while running on a treadmillWearing the wrong shoes

It’s important to have a shoe that is designed for running on treadmills because it can help prevent injury.

When you’re doing intervals, your foot can quickly hit the front of the treadmill and cause blisters to form.

Just like when you’re running outside, it can help to have a shoe that is designed for the activity so your feet will be supported and can handle the impact.

Not warming up before your run.

Time to lace up your shoes and get on the treadmill!

For training into a half marathon, it’s important to let your body warm-up before getting into any demanding physical activity.

Before you work out, walk or jog for 5 minutes. That way, you won’t feel dizzy when it is time to stop.

Running too fast at first and then slowing down later.

For the first few minutes of your workout, it’s important that you start off slow.

This can help prevent shin splints and keep a steady pace so you can finish strong!

If you’re looking to do intervals with quick starts on the treadmill, then make sure not to go past 90% of what feels like your normal running speed.

The first few minutes will help you establish a pace that can be sustained later in the workout.

At around 15-20 minutes, your body starts to slow down, and this is where it can get difficult.

As long as you’re still running, keep on going!

Too much incline/speed on the treadmill

The idea of getting on the treadmill can be a little bit intimidating.

It can seem like you have to do it at 100% from the beginning, or else anything is even worth trying!

If that’s your thought process, then don’t let fear get in the way of your training success because doing too much can cause injury – and can make you more likely to stop!

It can be helpful for runners who are training in the half marathon to gradually increase their incline by one degree every few minutes until a maximum of 12° is reached.

Running with bad form

One of the biggest worries while running on a treadmill is that you will fall off and break your arm. It’s best to run with as much natural form as possible so you can avoid any potential injury.

Another mistake is overstriding. That means you land with your heel way in front of your body.

The belt moves you forward, so when you overstride, it creates braking force which can lead to injuries such as shin splints!

To prevent this from happening, try keeping your feet underbody, not out front or behind, for better balance on the treadmill.

Not stretching after your run

It can be easy to forget about stretching because you’re so focused on your run.

But as soon as you get off the treadmill, it can help to stretch out before and after a workout!

Lacking a proper running routine or plan for long term success

To make sure you can train for a half marathon, it’s important to have the proper running routine and plan.

This will help with your success long term because of injury prevention.

I hope this is helpful!

If so, please share with your friends who are also training for their first half marathon.

Let them know that there’s no time like the present to start their training and get going on that finish line!

Coach Brian
My name’s Brian and I created to help people run far. After conquering marathons and ultramarathons, I became a running coach to help others achieve their running goals! We help people run far. By using this website, you can spend less time searching the Internet and being overwhelmed with information and more time doing the one thing you want to do: become a better runner.

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