Endurance 101 - Week 5 - 🏃‍♀️ Treadmill vs. Road vs. Trail

Welcome to Week 5 of our Endurance 101 series! 🎉 This series was born for our endurance crew — the ones who think “long run” means just warming up. Right now, we’re laser-focused on running (all eyes on you, Cape Town Marathon 👀), and after that we’ll dive into other flavours of endurance madness like cycling and swimming.

Yes, we know there are those multisport monkeys out there too — the ones who start in wetsuits, hop on bikes, and then somehow still finish with a run. We call them Ironman and Ironwoman… and honestly, much respect. It takes iron legs, steel lungs, and possibly a titanium brain to sign up for that level of suffering disguised as fun. 🏊‍♂️🚴‍♀️🏃‍♂️

---

Where Should You Do Training Miles?

With the Cape Town Marathon just a couple of weeks away and the program now in that heavy, soul-testing, “why did I sign up for this?” phase — the question of where to do your training runs becomes surprisingly important.

Of course, you can sneak in some non-impact training (hello, cycling, swimming, elliptical — or my personal favourite, scrolling Instagram while convincing yourself it’s “mental recovery”). But for first prize, we want those kilometres banked on our legs. And this is where surface choice comes in: treadmill, road, or trail.

Each one comes with its perks, pitfalls, and personality. Think of them like running friends:

• The Treadmill = Reliable but a bit boring. Always there for you, but talks about the same thing on repeat.

• The Road = Straightforward, no-nonsense, gets the job done — but a little hard on you sometimes.

• The Trail = The adventurous wild child. You’ll either come back glowing with joy or limping with mud in your hair.

Let’s break it down.

🛋️ Treadmill Running (“The Hamster Wheel of Glory”)

Best for: Controlled workouts, bad weather, and pretending you’re in a music video while running indoors.

✅ Benefits:

• Pacing precision: Want 4:50/km? Boom. Exact. No excuses.

• Weather-proof: Rain, hail, gale-force winds — treadmill doesn’t care.

• Reduced impact: Slightly cushioned deck = joints whispering “thank you.”

• Safety first: No dodgy intersections, potholes, or dodgy taxi drivers.

⚠️ Challenges:

• Feels like running while watching paint dry… in slow motion.

• Doesn’t teach you how to deal with real-life race variables (like that hill you forgot about at km 34).

• Belt-driven running can slightly mess with your stride — think of it like dancing with a partner who leads too much.

🧠 Pro Tip: Set incline to 1% to simulate outdoor running. (Yes, that’s the treadmill tax — no free rides here.)

🚧 Road Running (“Where Marathons Are Won — and Legs Get Sore”)

Best for: Race prep, steady pacing, and convincing yourself dodging cars counts as agility training.

✅ Benefits:

• Race realism: The Cape Town Marathon? Yep, it’s on tar.

• Pacing practice: Learn to lock in your marathon pace and stick to it.

• Convenient: No excuses — your front door is basically the start line.

• Natural mechanics: Promotes a proper push-off and rhythm.

⚠️ Challenges:

• Tarmac is unforgiving — your knees and shins may start a protest.

• Same loop, same scenery… same mental torture.

• Cambered roads = running slightly sideways, which your hips are not fans of.

🧠 Pro Tip: Change up your routes (and your shoes) to avoid overuse. If your road is slanted, switch sides regularly or risk running like Quasimodo.

🌲 Trail Running (“Mud, Views & Existential Conversations”)

Best for: Building strength, mixing it up, and running away from marathon stress (literally).

✅ Benefits:

• Strength builder: Ankles, hips, and core work overtime. It’s like free cross-training.

• Softer impact: Joints breathe a sigh of relief with every dirt step.

• Mental therapy: Birds, trees, fresh air = mood booster.

• Agility & balance: Dodging rocks, roots, and that one sneaky branch builds coordination.

⚠️ Challenges:

• Forget pacing — it’s all about effort.

• More trip hazards than a toddler birthday party.

• Not ideal for race-specific speed sessions (unless your marathon has a mudslide section).

🧠 Pro Tip: Ditch the watch obsession. Run by effort or heart rate, not pace. If you finish muddy, happy, and still upright — that’s a win.

🧩 How to Mix Them in Your Marathon Training

At this stage of marathon prep, your body is just holding it together while your mind is questioning life choices. Smart surface rotation can keep you fit, balanced, and (relatively) sane.

Training Focus	Treadmill	Road	Trail
Intervals/Speed	✅ Laser-precise	✅ Realistic	⚠️ Not ideal
Tempo Runs	✅ Controlled	✅ Marathon-specific	⚠️ Hard to sustain
Long Runs	✅ Backup in storms	✅ Perfect for marathon prep	✅ Great for aerobic strength
Recovery Runs	✅ Cushioned	✅ Easy access	✅ Scenic reset
Mental Variety	⚠️ Boring loops	⚠️ Traffic stress	✅ Blissful
Strength/Stability	⚠️ Minimal	⚠️ Moderate	✅ Excellent

🧠 Finally

The secret sauce isn’t picking just one surface — it’s using the right one at the right time.

• Treadmill = When you need control, consistency, or refuge from Cape Town’s weather mood swings.

• Road = For race-specific mileage and practicing marathon pace until it feels natural.

• Trail = For strength, mental refresh, and those days when you just want to run away from life (without actually quitting your marathon training).
  

Mix it up, stay consistent, and come marathon day, you’ll be ready for whatever the streets of Cape Town throw at you — whether that’s a headwind, a cambered road, or just your own brain saying “we could be brunching right now instead of running 42 km.”

---

So here’s the deal: you’ve done the work, you’ve put in the miles, and now it’s about sharpening the edges without burning yourself out. Trust your training, respect your rest days, and don’t overthink the surface under your feet — because every step, whether on treadmill, tar, or trail, is building the runner you’ll bring to the Cape Town Marathon start line.

And remember, race day isn’t just about grinding through 42 km — it’s about celebrating the journey that got you there. The early alarms, the tired legs, the puddle-jumping trails, and yes, even the treadmill sessions that felt like forever.

So lace up, smile often, and keep showing up for yourself. Because you’re stronger than you think, tougher than you know, and come race day… May your gels taste like dessert and your legs carry you all the way to that finish line magic. 🏅✨ Run smart. Laugh often. And remember: it’s not just about finishing the marathon — it’s about surviving the training block with your sense of humour intact. 🏅🍷 Happy Running Coach M