Can't run as much as i want due to mtss. Anyone with experience of extensive incline walking? did it do you any good? got beter even? got worse? how does it fare compared to elliptical?
Can't run as much as i want due to mtss. Anyone with experience of extensive incline walking? did it do you any good? got beter even? got worse? how does it fare compared to elliptical?
Pretty much all I could do for a month last year then graduated to slow uphill running and back running normally after 4 months.
Did you continue doing it after you got back to running? Im thinking i could substitute easy days for incline walks. Less pounding and harder on the cirkulation and ventilation.
Incline walking is definitely my favorite substitute for running...assuming I am able to do it.
Apparently, it's very close to running neurologically.
It's nearly ideal because it's one of the few alternatives that naturally stretches things that normally get tight from running...while still giving you aerobic benefits. For example, it gently loosens out your calves, achilles and feet (plantar).
If you wear a heart monitor, you see that it doesn't take any great effort to get up into adequate training ranges.
It also feels somewhat natural. You are on a treadmill...but you're walking. You're not doing some strange movement.
Elliptical is my next choice cause at least you're standing up and you are using the cross-crawl movement. But it's still a bit of a strange movement. Biking/Spinning is good but it involves sitting and gets you tight...sometimes exacerbating imbalances. The ERG (rower) hurts my lower back and my butt goes numb. Pool running is pretty good but it requires a pool...it can be hard on the hips...and it's ridiculously hard to get your heart rate up.
I try to keep incline walking in my schedule even when I'm running...but sometimes it's hard as it can be a bit mind-numbing...on of the few drawbacks. Also...it's good to do a bit of light stretching of your psoas whenever you do incline walking as this can get a little tight.
Good luck!
make sure you hold onto the treadmill panel so youre still perpendicular to the ground so its the same as being flat but everyone will think you look hardcore
Why not walk outside
Because the incline is the key point, Einstein.
ukathleticscoach wrote:
Why not walk outside
Great post PTF, thanks! Perhaps i should make it the mainstay morning workout. I figure i can tolerate 30-45min seven days a week. That would make 6 days of doubles when i can get back to running. Would be kinda cool to see where that could lead time wise in 16-20weeks.
I've done 15% for a hour a few times, and it's tough, but I probably did it too hard.
Had a stress fracture in my foot and didn't want to take time off, so I used the treadmill exclusively for about 2 months. I would start off around 6% and go up about 1% every minute until I was at 15-18%, which is where my steady state would be.
15% at 3.7mph felt difficult initially, and 2 months later I was at 4.5mph at 18% for an equivalent perceived effort.
When I came back to running I was more upright and my hips were more opened up. You'll probably notice the tight hips initially keeping you from going over 4.0mph at 15% plus. Keep working on lengthening the stride and you'll get more powerful if that's a limiter for you.
As you adjust to it you can do some intervals at 21-27%. I found 30% is too steep and the gait becomes really weird. 27% was the max before the gait started to degrade.
I very highly recommend making it a part of your weekly workout even when you get better. I'm about a 17:00 5K guy and have been running for a year after being a very competitive cyclist the previous 7-10 years.
If you have any specific questions, feel free to ask.
where do u get a tm that goes 30%
T.Miller wrote:
Can't run as much as i want due to mtss.
What is mtss? Some kind of injury I presume?
huh............ wrote:
where do u get a tm that goes 30%
Most of the commercial gyms have 5-10 treadmills that go to 30% and the rest "only" go to 15%. It's rare to see someone using those special treadmills very effectively. Usually they don't use the incline feature at all, or if they do they hold/lock onto the heartrate handles and are basically walking on flat ground again.
Walk bolt upright and keep your arms and hands hanging to your sides as you would when you walk outside. Another suggestion if you land on your forefoot when you run, you ought to land on your forefoot when you walk on the steep incline. It'll feel really weird for a while, and then it'll start to feel extremely powerful as you figure it out and realize the walking stride should not differ from the running stride nearly as much as you see in most people.