Marathon training often brings visions of long runs through scenic
routes, but what if the weather, safety, or schedule says otherwise?
Enter the treadmill. A powerful tool for consistent training, no matter
the conditions. Experts agree that treadmill training can absolutely
prepare you for race day, but there are key factors to consider.
WHY TRAIN ON A TREADMILL? 🤔
1 – No weather ❄️ or temperature constraints
2 – Consistent pacing for targeted workouts
3 – Safer, especially in bad conditions or late hours
4 – Reduced impact on joints compared to hard pavement
5 – Convenient option for parents or those with limited outdoor access
MAKING TREADMILL TRAINING WORK FOR YOU
Adjust the Incline: While some recommend a 1% incline to mimic outdoor
running, this is mostly beneficial for top-tier runners. Keep it simple
and incorporate some elevation changes to simulate race conditions.
Train for Race Effort: Monitor effort level and heart rate to stay
within proper training zones. A well-calibrated treadmill ensures
accuracy.
Don’t Skip the Warm Up: A proper 5-15 minute warm up reduces injury
risk and enhances performance.
Stick to Your Plan: Maintain consistent fueling, hydration, and recovery
strategies just as you would for outdoor runs.
Keep It Engaging: Break long runs into smaller mental chunks, watch a
show, or run alongside a friend to stay motivated.
Mix It Up: Incorporate a variety of paces and inclines to simulate
outdoor conditions and keep training effective.
Ensure Proper Form: Avoid holding onto the handrails, maintain good
posture, and focus on a natural stride pattern to prevent unnecessary
strain.
HOW LEVER CAN ENHANCE YOUR TRAINING
Using the LEVER system with treadmill training offers several
advantages, particularly in reducing impact and increasing efficiency.
Runners recovering from injuries or those looking to safely increase
their mileage can benefit from bodyweight-supported training. The LEVER
system helps:
✅ Decrease stress on joints while maintaining aerobic fitness
✅ Gradually increase mileage without overloading muscles
✅ Reinforce proper running mechanics by reducing compensatory
movements
✅ Improve confidence and consistency in training
For runners seeking a controlled and effective marathon prep,
integrating LEVER with treadmill sessions provides a smart approach to
optimizing performance while minimizing injury risk.
🥼 SCIENTIFIC RESEARCH ON BODY WEIGHT SUPPORT TRAINING
Recent studies support the benefits of body weight-supported (BWS)
running for improving fitness and performance. Research published in the
Journal of Orthopaedic & Sports Physical Therapy found that BWS running
reduces impact forces while maintaining similar movement patterns to
overground running, making it an effective training tool for injury
prevention and rehabilitation. (PubMed [4])
Another study in Applied Sciences examined how running with a 30%
bodyweight reduction maintains muscle activation levels similar to
overground running, allowing athletes to train effectively while
minimizing fatigue. (MDPI)
By incorporating BWS into a training plan, runners can safely increase
mileage, enhance endurance, and maintain proper biomechanics, ultimately
leading to better race performance and reduced injury risk.
LEVER IS NOW HSA AND FSA ELIGIBLE!
We’re excited to announce that you can now use your Health Savings
Account (HSA) or Flexible Spending Account (FSA) to purchase LEVER
products. Investing in tools that support your health has never been
easier or more affordable.
💡 WHY IT MATTERS:
Use your pre-tax dollars to invest in smarter recovery and injury
prevention tools like the LEVER system. Take the next step in
prioritizing your running health without stretching your budget.
Posted on 25th Jan 2026
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