This is an excellent exercise to activate the hamstring muscles, engage the trunk, and loosen up the lumbar before a run or workout.
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For some of us, inside running is a regular strategy. Work routine, location, time crunch, tough weather, safety precautions, rehabbing an injury, are all reasons to choose to the "Mill". Wheter you are a regular or a newbie, here are a few thoughts on how to make the most of your time on a treadmill.
Treadmill Tips
Any first timer on a treadmill can attest that the ride is slightly different than the ground in a variety of ways. To account for these variances, we generally recommend some slight adjustments. Without the wind resistance encountered when moving forward outside, the pace might feel a bit easier on a treadmill than on your normal run. To approximate an equivalent demand, adjust the incline of the treadmill 1%-2%.
The second important consideration when running on a treadmill is attentiveness to your form. With the ground traveling underneath and often a softer landing than most outdoor running surfaces, the body can easily tilt into various, slightly unfamiliar positions. If possible, run on a machine where you can gauge your posture in a mirror or reflecting window. Try to keep yourself tall, with your weight over your feet. The only thing worse than grumbling about running on a treadmill is grumbling about being injured because you were running strangely on a treadmill. Attention to your form might even help you when you go outside again and have a clear, fresh picture of what your good form looks and feels like.
Because of the weather and the limitations of running indoors, you may have to adjust your workout a bit.
> Increase the incline between 4 to 8%. The tougher grade can yield the raised heart rate you were looking for with your speed workout.
> Adjust your pace based on machine. If you are on an older treadmill don't try to run full speed. Instead make your interval longer by 1:00.
> If you are doing a tempo on the treadmill, start off 5-7 seconds slower. The belt can make you feel like you're moving your legs faster than normal. This will prevent you from pulling a hammy!
Runcoach Coach and Elite Marathoner, Coach Hiruni reports that treadmill workouts have definitely made an impact for her in the past years. “One of the reasons I love the treadmill is that it is the best pacer in the industry. I live at altitude in a very hilly area. I can pace myself and stay on the target best when I use a treadmill. It keeps me honest and focued".
To adjust your prescribed runcoach workout to a treadmill setting by manipulating the grade and pace, try using a treadmill pace conversion chart such as this one from HillRunner.com. No two treadmills are exactly alike, so keep in mind you may have to make some slight adjustments with your machine.
Bad Weather and No Treadmill?
Occasionally, drastic situations may call for creative solutions. If you are unable to run outside due to conditions and a treadmill isn’t available, all may not be lost. If you are in an urban setting with a series of connected indoor walkways between office buildings, or within a long shopping mall, you may be able to just duck your head at curious onlookers and get at least a few easy miles in indoors. Convention centers and long hotel hallways can even provide a last ditch opportunity on occasion. Nike headquarters actually has a hallway where their athletes can run long strides and do so on a regular basis. Tell that to anyone who questions you!
The key is your safety above all. Make sure to be aware of variables like traffic, light, bacl ice, etc.. None of these options are ideal, but typically conditions which prevent the completion of a workout are temporary and a bridging solution might end up being better than nothing.
Updated by Cally on July 15, 2023
Running is tough on the body—in the best way. Every mile logged, hill climbed, and interval crushed is a step toward becoming stronger. But progress doesn’t happen during the workout itself—it happens during recovery. Whether you’re a new runner or chasing a PR, prioritizing recovery is one of the smartest ways to stay consistent, healthy, and improving.
Here are our top recovery tips and tricks for runners:
We build a warm down into your training plan for a reason—it matters. That short jog and bit of movement afterward helps your body transition out of hard effort, reduces tightness, and sets you up for a smoother recovery.
Your body needs fuel to rebuild. Aim for a mix of carbs and protein after your run—something like chocolate milk, a smoothie with fruit and Greek yogurt, or a sandwich with lean protein. The sooner you replenish, the better your muscles recover.
If recovery had a gold standard, it would be sleep. Aim for 7–9 hours per night, and prioritize quality sleep after long runs or hard workouts. It’s the cheapest performance enhancer out there—and one of the most effective.
You don’t need to become a yogi, but 5–10 minutes of dynamic mobility or light stretching can go a long way. Focus on hips, hamstrings, calves, and quads. Foam rolling can help release tension, especially after tough sessions.
Using multiple pairs of running shoes—especially if you run daily—can give the cushioning more time to recover and reduce injury risk. Alternate between models or just keep a second pair in rotation.
Recovery runs should feel comfortable—not like another workout in disguise. Keep the effort low, resist the urge to chase pace, and let your body absorb the work from previous sessions.
Soreness is normal; sharp or persistent pain isn’t. If something feels off, don’t push through it. Backing off for a day or two is better than being sidelined for weeks.
Rest days are training days. Give your body the chance to rebuild and adapt. Plan for at least one full rest day per week.
Final Thought: Recovery Isn’t Optional—It’s Strategic
You’re not being lazy by resting—you’re being smart. Consistency over time is what leads to breakthroughs, and recovery is what makes that consistency sustainable. So train hard, but recover even smarter. Your future self will thank you.
Distance runners need strong core muscles. A strong core helps runners and walkers improve stability, balance, and posture. A strong core prevents waster lateral movement while running, which means more energy is directed to move forward, faster!
Join Runcoach for a full body workout. Watch on YouTube.
This is Coach Tom’s favorite routine which will target many of the running muscles and also areas of weakness. It takes just 20-30 minutes and it will develop your flexibility, strength, and core muscles. (Core muscles include the muscles in your abdomen, back, pelvic floor, and glutes.) We recommend that you do 8-10 reps, 2 times per week. If any of the exercises are too challenging at first, please shorten the duration. Over time, you will get stronger and be able to increase the duration.
Flexibility
You just ran a huge personal best in the marathon and spent the past week enjoying some well-deserved down time. You decide it’s time to start up again, but realize that post-race excitement is starting to dwindle and it’s much harder to get out the door than you anticipated. “How can this be!?” You ask yourself. “I just had a fantastic race and should be beyond excited to start again, right?” If you find yourself to be in this situation, fear not, you have a case of the easily curable post-marathon blues.
After fully investing in your training program for the past 3 months and being laser focused, it makes sense that it might be tough to get started again. I, personally, have always struggled jumping right back into full training after a marathon because I just spent the last 4 months completely focused on my goal. Oftentimes, we forget that running can be just as mentally taxing as it is physically taxing and we need to be sure to give ourselves time to recover in both ways after a marathon.
Here are a few tips to shake those post marathon blues and get that pep back in your step.
1. Throw pace and distance out the window and enjoy some unstructured training. It is mentally quite freeing to run on your own terms for a few weeks without a care in the world about pace. You will be spending quite a bit of time in the coming months focused on hitting splits, so enjoy some relaxed, care free runs and soak in the nice spring weather. Simply getting outside for a few leisurely miles can do wonders for both the mind and body.
2. Meet up with friends to keep things light and fun. Running with friends is a great way to unwind and relax. When you are chatting away, you start to focus less on how heavy/tired your legs may feel, and more on the conversations you are having. Before you know it, the run is done and you are feeling much lighter and happier than before you started. Never underestimate the power of running with friends.
3. After a few weeks, start to look at future races. I like to switch things up after a marathon and run some shorter races, like 5&10ks. It’s fun to set my sights on a new challenge and mentally change gears. Getting a race on the calendar will give you something to look forward to and help that motivation and excitement return.
So lace up your shoes, enjoy the warm weather, and shake those post marathon blues. Set your sights on a new challenge and enjoy the journey one step at a time. Happy Running!
The Role of Fueling and Hydration
Before diving into the specifics, it’s important to understand why fueling and hydration matter:
• Energy Provision: Carbohydrates are your muscles’ main fuel source. Proper fueling ensures that your glycogen stores are topped off, delaying fatigue and helping you maintain your pace.
• Hydration: Even mild dehydration can affect performance. Staying properly hydrated helps regulate body temperature, lubricates joints, and supports overall endurance.
• Mental Focus: A consistent nutrition strategy can help keep energy levels steady, warding off the “bonk” and keeping you mentally sharp during the race.
Pre-Race Fueling: Building a Solid Foundation
Your race nutrition journey starts days before the event, but the critical window is the final meal or snack you have before you take on the course.
Carbohydrate Loading:
In the days leading up to your race, aim to increase your carbohydrate intake. This doesn’t mean loading up on sugar alone, but incorporating whole-grain pasta, rice, quinoa, fruits, and vegetables to maximize your muscle glycogen stores.
Pre-Race Meal:
Plan to eat a carbohydrate-rich, low-fiber, and moderate-protein meal 2-3 hours before the race. This might look like:
• A bowl of oatmeal with bananas and a drizzle of honey
• A bagel with a light spread of peanut butter and jam
• A smoothie with fruit, a scoop of protein, and a bit of yogurt for digestion
These choices are designed to provide energy without weighing you down.
Hydrate Early and Often:
In the hours before your start, sip water or an electrolyte-enhanced beverage steadily. Avoid chugging large amounts right before the race to prevent discomfort. A gradual approach helps your body optimize fluid absorption, ensuring that you start strong and hydrated.
During the Race: On-The-Go Fueling and Hydration
Once the race begins, sustaining your energy levels and staying hydrated can keep fatigue at bay. Here’s how to manage it during the run:
Fuel at Regular Intervals:
For races lasting over an hour, plan to consume quick, easily digestible carbohydrates. Energy gels, chews, or small snacks like bananas work well. Many runners find that taking in fuel every 30-45 minutes stabilizes energy levels and prevents hitting the wall. Coach Rosie consumes 75-80g of carbohydrates per hour.
Hydrate Consistently:
Most races offer water or sports drink stations along the course. Aim for small, consistent sips rather than large gulps. This steady hydration helps maintain your electrolyte balance and prevents cramping.
Adjust to Race Conditions:
Be mindful of the weather and your exertion level. On hot days or during faster race paces, you might need to take in fluids and fuel a bit more frequently. Having a flexible plan allows you to adjust on the fly.
Post-Race Recovery: Replenish and Restore
After crossing the finish line, recovery is critical for putting the pieces back together and preparing for your next run:
Rehydrate Wisely:
Continue to replace fluids lost during the race. An electrolyte drink can be especially helpful if it’s been a long or particularly sweaty effort.
Refuel:
Within 30-60 minutes post-race, aim to get a balance of carbohydrates and protein to jump-start your recovery. This could be a balanced meal or a snack, such as a smoothie with fruit and protein powder or a hearty sandwich with lean protein.
Listen to Your Body:
Recovery is an individualized process. Notice how your body responds—if you’re sore or fatigued, give yourself the extra time to recover and rehydrate properly before hitting the next run.
Practice Makes Perfect
Fueling and hydration strategies are best honed during your long training runs. Use your workouts to experiment with:
• Timing and amounts of fuel
• Different combinations of solid and liquid carbohydrates
• Alternative hydration plans based on temperature and intensity
Finding the right balance during training will build confidence and ensure your race day plan isn’t a surprise.
Final Thoughts
Your race day. . .When we plan ahead with proper carbohydrate load, choose the right pre-race meal, stay hydrated and practice fueling strategies in our long runs, we set up for a strong successful race.
Remember, every runner’s needs are unique. Use your training as a testing ground to refine what works best for your body so that when race day arrives, you’re not only physically prepared but also strategically fueled and hydrated to cross the finish line feeling your best.
Happy racing, and may your fuel and hydration strategy propel you to new PRs!
Major milestone:
Ran first Marathon at age 66!! Finished 4th in my age group and ran much faster than I expected.
What is the secret to your success?
Set a goal, secured a good coach (Runcoach Cally Macumber), followed a solid training program, stayed persistent.... AND FAMILY SUPPORT was critical! It was also helpful to have a purpose bigger than myself--running as part of the American Cancer Society "DETERMINATION" Team.
What is the biggest obstacle to reaching your goals and how do you get over it?
Lack of confidence. How to overcome: Begin early, take each day as it comes, be aware of your body, be disciplined in training and celebrate your strength and endurance improving every day.
What is the most rewarding part of training?
Enjoying each run, being outside, celebrating as my strength and endurance improved.
What advice would you give to other members of the Runcoach community?
Begin early, take each day as it comes, set realistic goals, be aware of your body, be disciplined in training and celebrate your strength and endurance improving every day. Also, RunCoach was very helpful.
Anything else you would like to share?
If you're at all interested, JUST DO IT!! When working full time and raising a family, I never felt I could dedicate the time needed to train for a full marathon. So its a miracle at my age that I was able to finish, with no injuries!
After an easy jog (according to your schedule) and light stretch, these drills will help prevent injuries, improve your running form, and increase speed. Please review the 7 videos below for descriptions of each.
After each drill you should run the remaining distance to cover 100 meters so that when the 7 drills are complete you will have run 7×100 meters (exercises included). Then finish up your warmup with 3×100 meter strides. The 100 meters should be at your 1500 meter pace. Give yourself at least 30 seconds recovery (feel free to take up to 1 minute if desirable). Please review the video below for a description of a stride.
We suggest you perform these drills and strides prior to all track workouts or tempo runs.
