During the winter months, one alternative way to train for trail running is by using the treadmill.

While it may seem like a stark contrast to running outdoors, indoor treadmill workouts can be a great option for many, especially for those who struggle with work and family schedules, weather conditions, or live in areas where running trails are not accessible.

1. Constant Pace with Varying Incline

After a 10-15 minute warm-up, starting at a low pace and gradually increasing speed (a principle that applies to both indoor and outdoor training), one can set a pace in Zone 2 (moderate effort, RPE 4-5 on a scale of 10).

This pace should be sustainable but challenging. From here, every minute, increase the treadmill incline by 1%. During this time, focus on controlling speed while keeping heart rate and breathing steady within this intensity zone. Once the incline reaches its maximum (typically around 15%), begin to reverse the process—decreasing the incline every minute while increasing the speed.

If the treadmill has a lower incline maximum, you could alternate the incline every 2 minutes or adjust it by 0.5% per minute. If the incline becomes too difficult, walking instead of running may be a good strategy. This workout helps improve the ability to control pace and manage changes in incline, making what might be a monotonous session more engaging.

2. Alternating Walking and Running

After the usual warm-up, find the maximum incline where running between 6 and 8 km/h is still manageable at a moderately challenging pace (around RPE 6 on a scale of 10). This is generally the speed range where the transition between running and walking occurs. Practicing this transition can improve efficiency in both running and walking, whether one is better at one over the other.

A simple way to start is by alternating 1 minute of running with 1 minute of walking for 15 minutes. As progress is made, the duration of running intervals can be increased, and additional sets can be added. The key is to avoid relying on the handrails, as this can alter the walking mechanics, making them quite different from how one would walk on trails. Swinging the arms properly or placing hands on knees (as one would during steep climbs) can help maintain good posture.

3. High-Intensity Interval Training

Treadmill training offers a controlled environment to focus on high-intensity intervals, particularly effective for improving hill running. Unlike outdoor conditions, where terrain and other variables come into play, the treadmill allows for precise control over speed and incline.

For high-intensity sessions, intervals can last anywhere from 4-6 minutes, depending on the athlete's fitness level and training goals. One possible routine could include 4 intervals of 6 minutes at an intensity near the anaerobic threshold (RPE 7-8), with a 2-minute recovery period of walking or resting at the side of the treadmill. More advanced athletes may extend the interval duration or increase the intensity. These sessions help to build strength and endurance for running in varied terrains.

4. Varying Pace on an Incline

To further enhance fitness, treadmill runners can introduce pace variations on an incline. This could involve alternating between moderate intensities (Zone 2 or 3) and higher intensities (Zone 4), adjusting the incline to a level that allows effective running at both paces without needing to slow down.

An example could be a 30-minute workout where you alternate between 2 minutes of high intensity and 2 minutes of moderate intensity, repeating this for five cycles. Alternatively, a more intense version could include 6-minute intervals of alternating between 30 seconds just above the anaerobic threshold and 30 seconds below, repeating for 2-3 sets. This type of workout builds both speed and strength for running on steep terrains.

5. Steady/Tempo Run with Incline and Flat Terrain

Another effective workout that is difficult to replicate outdoors involves running at a steady pace on the treadmill, alternating between uphill and flat terrain. This type of session, known as a "steady run" or "tempo run," helps simulate changes in terrain while maintaining a constant effort.

For example, a steady run might include 20 minutes of running uphill at a moderate-to-high intensity (RPE 6-7), followed by 20 minutes of running on a flat surface at the same intensity. This workout helps the runner adapt to changing inclines and efficiently adjust their pace in response.

Conclusion: Benefits of Treadmill Training for Trail Runners

While nothing can truly replace the experience of running outdoors on a trail, treadmill workouts provide a practical and effective way to prepare for trail running, especially in the off-season or when outdoor conditions are not ideal. The versatility of the treadmill allows athletes to simulate various terrains, work on specific training zones, and improve endurance and strength.

By incorporating these varied sessions, trail runners can stay in peak form year-round, ready for their next outdoor adventure.