Did My Treadmill Training Prepare Me For Saturday's Race?

I am doing my first 1/2 marathon this week. I have been training since the fall. My only concern is that most of my training has been inside on a treadmill due to weather. I have done a few 4 mile races outside, but the most of my runs have been inside on a treadmill. The last few weeks I have done 13.1, on a treadmill in 1:46-56 mins. I am not worrying about time, being that this is my first 1/2 marathon. I am concerned that most of my training has been indoors. What should I expect on this run. Thanks, Meg

Hi Meg- Thanks for writing. First things first...congratulations on training this season. It has been one of the toughest training seasons I've run through. A lot of runners took their training indoors this winter so you won't be alone on Saturday. Although training on a treadmill is different than outdoors, it is still a great way to prepare for a half marathon. You will notice a difference in pace and effort. That is, your pace inside is typically faster at an easier effort than outdoors. This is due to the elements like wind and the terrain (hills). You also propel your body forward outdoors and "keep up" on the treadmill.

It would be best to hold back on your pace in the first 7-8 miles in Saturday's race, especially since this is your first half marathon. Try to match your effort level rather than focusing on speed or pace. Once you hit 8-9 miles, you know you will finish and can up the pace if you want but it is always wise to invest in the second half of the race.

A few years back, I remember reading about Christine Clark, an elite women's marathoner who lived in Alaska and trained on a treadmill in preparation for the 2000 Olympic Marathon Trials (which she won!). She did so because of the nasty weather and she had a young child and no day care options. She was a 2:31 marathoner... It worked for her and it will work for you too.

I have used a combination of outdoor and indoor treadmill runs during winter months to prepare for numerous marathons in my time. Once in an ice storm, I had to run 18 miles on a treadmill. It was either that, or risk a an injury running on the ice. I was preparing to run the Goofy Race and a Half Challenge, and that season most of my runs were on a treadmill because the weather was so nasty. I not only finished Goofy, I finished 10 minutes faster than my predicted race time.

Have faith in your training and wise in your pacing and you'll do just fine. Remember to high-five me at the finish line!!

Happy Trails,

Coach Jenny

Hi Coach Jenny! I am running a half marathon for the first time and I am concerned about an aspect of my training. As of right now I am stuck in an 8 mile rut that I just cannot get out of! Any tips on how to get my miles high enough before the big race? What if I can's get past 10 miles?? I;m kind of scared and I want to know If I should be worried. I'm sort of having the attitude like, if I can do 10 I can do 13! Your time is very much appreciated. Thank you very much! Sincerely,Katie Grimm


Hi Katie- You are not alone in that worry. In fact, many first time half marathoners ask me that same question. Why only 10 miles in training? The key to training and preparing for a half marathon is to show up on race day well prepared, fresh and ready to go. I've found in my many years of coaching that 9-10 miles is not only plenty to finish a half marathon for the first time, it also reduced the risk of injury as well. You don't need to run 13 to run 13.1 on race day.

A perfect example of this is the marathoners. They commonly train with only 20 miles for their longest run and they finish strong. That's because running longer in training increases the risk of injury and burn out. There is a threshold where more is actually less. The same is true for new endurance runners. You want to do enough to prepare, but not too much due to injury.

Slow you pace for the long runs. Most people run the long runs too quickly and that may be the culprit in your 8 mile rut. Try running to a mix of music or run with a group. All of these things help motivate you to go a little farther each week.

You WILL finish the race even though you haven't run the distance in training. That is because you are tapering and your legs will be fresh and ready to go and you will be with 5,000 other runners and music and entertainment on the course!

Happy Trails,

Coach Jenny

Tips For Running My First 5K

Hi Jenny,
I have been using your recommendations about how to build up to my first 5K for the past three months and successfully ran the whole route this weekend. I had been run-walking and had set a goal to run the whole thing. I'm very excited that I was already able to run the whole race without stopping and am wondering about how to prepare now leading up to the race. Like I said, this is my first 5K and I've heard different things in terms of what to eat, how much to run the week of the race, etc. I;m going on vacation this week and am planning on running on the treadmill if I can't find a safe spot outside. Could you give me some tips leading up to race day? I've been running outside approximately 2-3 times per week and run on the treadmill an add'l two days, typically. Should I rest more the week of the race? Also, what should I eat?
Thanks,
Jennifer Wilcox

Hi Jennifer(nice name:)

Congrats on your running success! It sounds like you are ready to race the Commit To Be Fit 5K April 12th! Good for you!

With three weeks to go, now is a good time to think about your race day strategy. The single biggest mistake most of us make in the race is going out too fast too soon. Since you've already run the course, you have the perfect visual so you can use that over the next few weeks to mentally rehearse and place yourself at progressive places on the course (mile 1, mile 2...) and visualize your pacing strategy as well.

There are two successful strategies for pacing on race day. One is to pace evenly throughout the race start to finish. The other, take the first half of the race a little slower than the second half to conserve energy and save yourself for that second half. Avoid going out to quickly. It will zap your energy and leave you with lead legs for the finishing miles. The ultimate goal is to run a strong overall race(andlook good and strong for that finish line photo)!

Here are a few other tips as we head into race week...

If you are nervous about participating in the race you are feeling very normal emotions. This is especially so for first timers. Being nervous is good, it means you respect the distance and are excited about participating in the race.

When the nerves kick in, take a few minutes and reflect on all the training sessions you did this season. You are very well prepared. Now it comes down to resting, fueling and thinking your way through this week. The training you are doing race week is to merely keep your legs loose rather than training for the race. Your sessions should be short so you can rest your body for race day. That way, you will show up anxious and ready to go on race day.

Avoid making drastic changes in the next few weeks. This includes your diet, your lifestyle, training, clothing… Keep foods familiar and don’t go overboard with hydrating. This is not a good time to try that new spicy cuisine or begin adding more veggies in your diet. Keep things familiar. Stick to the habits you’ve created all season.

Race morning follow everything you’ve practiced all training season. From your pre-race meal to coffee, to all your rituals. Keep it the same and go with what you know. If you ate before your long runs and walks then do so on race morning. If not, then don’t try it now! Get up plenty early and give yourself 2-3 hours to digest your practiced pre-race meal. Again, nothing new!

You've run the course, the rest is what we call "celebration time." You know you can cover the distance, have fun and enjoy the race on April 12th. You deserve it!

Coach Jenny

How Long Should I Run?

Question posted by: Alisha Hunt
I started training early (last week of December), and I have a few extra weeks to plan before the race. I realize I still need to taper the two weeks before, but I don't know if I should keep increasing my long runs (to, say, 12 miles) or continue with 10 miles and try to increase my amount of running from 4/1 to 5/1. So, what do you suggest?

Hi Alisha- Thanks for question.

I'm glad to hear you got a jump on your training. Since you have a few weeks to play with you could run a 10K tune-up race on one of those weeks. It is good practice for the half marathon (pacing and logistics) and you will get a good sense of where you are fitness-pace wise.

You can also add a semi-long run of 7-8 miles to fill in. Its good to have a few extra weeks in case you get sick or have something come up in life. You will have time to adjust and plenty of weeks to prepare!

Happy Trails,

Coach Jenny Hadfield
Capital City Half Marathon & Commit To Be Fit 5K

HAVE A TRAINING QUESTION? Leave it in the comments section below.

Welcome - Ask Coach Jenny

Welcome to the 2008 Capital City Half Marathon and Commit To Be Fit 5K!  We're excited about this year's event and we hope you can join us on Saturday, April 12th.

Please ask your training questions here.

This week's question comes from Amy, who is training for her first half marathon.

Question: Is it okay to train on the treadmill? I worry that it won't prepare me for race day. SHould I run outdoors?

Although the optimal surface to train on is the same or similar to the race course (roads), you can train on a treadmill most of the season and still successfully finish the race. Although training on a treadmill is a little easier, it still provides an excellent form of training when the temperature drops to very cold conditions (below 20 degrees, ice, snowy.) Plus it is safe, convenient and a little easier on your muscles, joints and tendons for those who are just getting into their running and walking programs.

Although you can successfully train outdoors all winter, some days it makes more sense to train on a treadmill and get in a good quality session. Plus, training indoors allows your body to acclimate to warmer temperatures (68-70 degrees). If you are a seasoned runner and want to equate an indoor run to an outdoor run, select a hilly course on the treadmill. Using incline or increasing the speed slightly more than you would run outdoors will simulate the intensity of running outdoors. If you are new to running or walking, don’t worry about outdoor versus indoor. Get in the training workouts regularly and when the weather breaks this spring gradually shift your training outdoors at least once per week to prepare physically and mentally for running/walking in the race.

Coach Jenny Hadfield