Why the Treadmill should be your BFF

Hey Team,

Max here from Salty Sports Club

It’s that time of year. Cold. Windy. Dark by 5 PM. You step outside for a run and suddenly question all your life choices. But winter doesn’t mean slacking off. That’s where the treadmill comes in. You can hate it as much as you want, but the reality is—if you use it right, it’s a weapon. You can dial in pace, control effort, and train with zero interruptions. ****The treadmill is your best friend right now—if you know how to use it right. And yes, you could potentially even train for a marathon just on a treadmill.

So, let’s talk treadmill workouts. Not just boring, soul-sucking slogs, but real sessions that make you faster, stronger, and race-ready.

Let’s start with…

1. The Endurance Builder

Why? Keeps your long runs structured without the mental burnout.

Warm-up:

• 10 min easy jog @ 1% incline

Main Set:

• 4 km @ marathon pace

• 3 km @ half-marathon pace

• 2 km @ 10K pace

• 1 km fast finish

Cool-down:

• 5 min easy jog

This workout trains your legs to push when tired, exactly like the final stretch of a marathon.

2. The Speed Builder

Why? Helps improve turnover and efficiency without pounding your legs on pavement.

Warm-up:

• 2 km easy jog

Main Set:

• 3 x 1 km @ 10K pace (2 min jog)

• 3 x 500m @ 5K pace (90 sec jog)

• 3 x 250m @ mile pace (60 sec walk)

Cool-down:

• 1 km easy jog

The treadmill forces you to hold your speed with no cheating. Perfect for race pace training.

3. The Hill Simulator

Why? Builds leg strength & endurance without an actual mountain.

Warm-up:

• 2 km easy jog @ 1% incline

Main Set:

• 3 x 5 min @ half-marathon pace @ 5% incline (2 min jog)

• 4 x 2 min @ 5K pace @ 7% incline (90 sec walk)

Cool-down:

• 1 km easy jog

You want to fly past people on race day? Train hills. Simple.

So yeah, these are three treadmill workouts for you to try. Weather is not an excuse for missing a session!!

Some quick personal tips and preferences. I personally always put the incline at 2-3% trying to imitate the natural pavement, elevation and what not. Studies show that an incline of 1% is enough to simulate outdoor runs. What this doesn’t take into account is, that opposed to outdoor runs on the treadmill the ground is running away from you and not you from the ground. Which is why I prefer a 2-3% incline on every run.

One more personal secret. Put on a movie or show. Time will fly by. Trust me on that one :)

🧦 Stay Salty Socks – Final Call

Final 10 pairs left. No restock. Once they’re gone, they’re gone.
Grab yours HERE before it’s too late!

Winter isn’t an excuse. Lock in & stay consistent!

Catch you in the next one.

Stay salty,

Max