Why Elite Athletes Are Embracing Treadmill Training

The treadmill has long been dubbed the "dreadmill," but elite athletes like Haug are changing that narrative—and for good reason.

Joint-Friendly Training for High-Volume Athletes

As Haug's career progressed, the treadmill became crucial for managing her training load. The controlled, cushioned surface offered something that tracks and roads couldn't match.

"As I got older and my training load increased, I wanted to run as joint-friendly as possible," Haug explains. "Especially when it's crunch time before races, the treadmill helps reduce joint stress."

This insight is vital for age-group athletes. Many recreational runners train well into their 30s, 40s, and beyond, ages where cumulative impact stress can lead to injuries. The treadmill's cushioned belt absorbs shock more effectively than asphalt, and its flat surface eliminates lateral forces from track curves or uneven terrain.

Precision Pace Control

One of the treadmill's most underappreciated advantages is its ability to remove the mental burden of pacing. Every runner knows the struggle of maintaining a specific pace outdoors, constantly adjusting to terrain and conditions.

Haug found the treadmill liberating because it eliminates this guesswork.

"I love that I don't have to think about speed," she says. "I set the pace and just run. It's so precise."

For athletes following structured training plans, this precision is invaluable. When your coach prescribes specific pace targets, the treadmill ensures you'll hit them—no GPS lag, no wind interference, no elevation surprises.

Practical Advantages You Might Not Have Considered

Beyond physiological benefits, Haug points to practical advantages that resonate with serious athletes.

Travel convenience: As a professional triathlete, Haug often found herself in unfamiliar cities. "I hate not knowing where to run," she says. "The treadmill is perfect when I'm away for a race."

Workout logistics: Some workouts are impractical outdoors. Haug recalls sessions with six- to eight-minute hill repeats. "Try finding a hill that long with a one-minute recovery," she laughs. "The treadmill is great for any kind of training."

Setting Up Your Treadmill for Effective Training

Having the right mindset about treadmill training is important, but so is getting the setup right.

The 1% Incline Rule

Haug's top treadmill tip is simple: always set the incline to at least 1%.

"That simulates the normal wind resistance you'd face outside," she explains. "It's more realistic."

This recommendation aligns with a widely cited principle in the running community. The slight incline compensates for the lack of air resistance on a treadmill, making the effort more closely match outdoor running.

The 6% Ceiling

While Haug advocates for a minimum 1% incline, she's clear about the upper limit: never exceed 6% incline. Going steeper can alter running mechanics and increase injury risk.

Ventilation Is Non-Negotiable

Proper cooling is critical for treadmill training. Without natural airflow, your body's ability to regulate temperature is compromised.

The takeaway: Invest in at least one powerful fan. Without proper cooling, your pace data becomes meaningless, and you risk heat-related performance impairment.

Invest in a Quality Machine

Haug notes that training quality depends on the treadmill. Key features to look for include:

• Accurate speed calibration
• Quick speed adjustment
• Cushioned but responsive deck
• Adequate belt length and width
• Durability

Mental Strategies for Conquering the Treadmill

Even Haug acknowledges that treadmill work is hard. The difference often comes down to mental strategies.

The Song-Counting Method

Haug uses a clever psychological hack to transform the treadmill experience.

"I estimate how many songs my session will last," she says. "It breaks the workout into manageable chunks."

This approach works because it creates natural milestones and shifts attention away from discomfort.

Reframe the Treadmill Experience

The most important mental shift is changing how you think about treadmill running. Instead of viewing it as a compromise, consider the unique advantages it offers—similar to how cross-training can make you a faster runner.

Anne Haug's Go-To Treadmill Workouts

Now for the part many runners have been waiting for: Haug's specific sessions.

Workout #1: The Descending 1,000m Repeats

Haug's key session before major races involved:

• 15 to 18 repeats of 1,000 meters
• Each group descending in pace
• Haug's paces: 3:30/km → 3:20/km → 3:10/km

This workout demands precise pacing, which the treadmill facilitates.

Workout #2: The 200m/800m Combo

Haug's second recommended session combines speed with race-pace endurance.

• 200 meters "really, really hard"
• Followed by 800 meters at race pace

This simulates race surges and recoveries, which are difficult to execute accurately outdoors.

Balancing Indoor and Outdoor Training

Why You Still Need to Run Outside

Haug draws an analogy to other aspects of triathlon training. "You need to feel the ground," she says. "It's always good to run on undulating terrain."

Running outdoors develops proprioception, which the treadmill doesn't. This is particularly important for race preparation, where you'll encounter varied terrain and conditions.

Haug's Indoor/Outdoor Balance

Haug structured her training week with:

• Treadmill (2–3 times per week): Hard sessions
• Outdoors: Easy runs, long runs, and pre-race brick sessions

Key Takeaways: Your Treadmill Training Action Plan

Anne Haug's approach to treadmill training is about using the right tool for the right job. Here's how to put her wisdom into action:

1. Set the incline to 1% minimum.
2. Cap hill workouts at 6% incline.
3. Prioritize ventilation.
4. Move your hardest sessions indoors.
5. Keep easy runs and long runs outdoors.
6. Try Haug's descending 1,000m workout.
7. Use music strategically.
8. Invest in a quality treadmill.

The treadmill isn't just for bad weather days. In the hands of a thoughtful athlete, it's a precision instrument—one that helped Anne Haug become an IRONMAN World Champion. The next time you step onto that belt, think of it as training smarter.

To support your treadmill training, consider investing in quality gear. A Garmin Forerunner 55 can help you track your indoor runs with precision, while proper electrolyte supplementation becomes even more critical during intense indoor sessions where you'll sweat more without natural airflow.

For those serious about their training, monitoring your heart rate is essential. A quality heart rate monitor can help you stay in the right training zones during those demanding interval sessions Haug recommends.

Now set that incline to 1%, queue up your playlist, and get to work. Your next IRONMAN breakthrough might just happen on the treadmill.