Why treadmill training works for marathon runners

Treadmill running can be one of the smartest ways to stay consistent through winter marathon training, says TCS Sydney Marathon Head Coach Georgia Weir. 

Indoor running isn’t just about clocking kilometres, now treadmill platforms offer immersive and coach-led marathon sessions, says TCS Sydney Marathon Head Coach Georgia Weir.

As the mornings get colder and darker, treadmill running can become one of the best tools for maintaining consistency during a marathon training block. Being able to train no matter what the weather is doing, or how dark it is outside makes it much easier to maintain momentum during winter.

How a treadmill workout can help your training

A lot of runners view the treadmill as the ‘lesser’ option, but from a coaching perspective, it can actually be one of the best ways to get quality sessions done consistently and safely.

The treadmill is great for controlled workouts like intervals, tempo runs, hill sessions, and easy recovery runs where you want to keep effort steady. It also allows you to focus on pacing without worrying about traffic, weather or terrain.

One tip I give runners is to add a slight incline (around 1%) to better simulate outdoor running and engage the legs a bit more naturally.

Making your treadmill workout more effective

Structured treadmill sessions can also take care of a lot of the guesswork in marathon training. Platforms like iFIT offer coach-led marathon workouts, interval sessions, hill programs and guided pacing to help runners stay on track.

Things like automatic speed and incline adjustments on NordicTrack + iFit treadmills can also stimulate terrain changes and can make indoor running feel a lot more engaging and purposeful, especially during longer sessions.

At the end of the day, consistency matters more than where the run happens. If the treadmill helps you keep showing up consistently through winter, then it’s doing its job.

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