Treadmill Incline to Simulate a Steeplechase?

Training Advice/Discussion

6 years ago 05/23/2017 8:06pm EDT

Yes, I know that an incline is not the same as hurdling 35 barriers and navigating the water jumps.

But ... is there a rule of thumb for the incline on a treadmill that would simulate the fatigue on the legs for a steeplechase (SC)?

I'm a masters runner (age 55), and I'd like to try a steeplechase for the first time, and I was looking for ways to get a feel for one, even though I don't have access to run one before the actual event.

I can't compete with the sheer speed of the 400/800 folks, and I'm not just an aerobic beast either. But I do have decent speed, decent aerobic capacity, and decent agility (e.g., played basketball, did TJ), so I was thinking that the SC might be a fun event to try.

6 years ago 05/23/2017 8:22pm EDT

re: Arete

just go jump over shit lol wtf

6 years ago 05/23/2017 8:28pm EDT

re: yes

Increase the incline to 10% and place a bucket of water on the treadmill in front of you.

6 years ago 05/23/2017 8:45pm EDT

re: former steep chaser

Lol ... I'm sure that the rec. center wouldn't notice the bucket of water. :)

6 years ago 05/23/2017 8:47pm EDT

re: yes

Actually, I do enjoy jumping over things ... and I've been doing some plyos on a 30 inch box.

6 years ago 05/23/2017 8:49pm EDT

re: Arete

No. Running uphill on a treadmill is absolutely nothing like a steeplechase

6 years ago 05/23/2017 8:53pm EDT

re: Arete

I max out at about 80% age grade, so my talent is modest. But I've always loved running track and field.

Still at 80% I can't compete with the top talent even in my age group, especially sheer speed or aerobic capacity, hence my thought about the SC.

6 years ago 05/23/2017 8:58pm EDT

re: HardLoper

Ok, thanks for the input.

I knew that it's nothing like running a SC, but I was looking for something to approximate the fatigue on the legs.

Maybe running stairs?

6 years ago 05/23/2017 11:41pm EDT

re: Arete

Arete wrote:
Ok, thanks for the input.
I knew that it's nothing like running a SC, but I was looking for something to approximate the fatigue on the legs.
Maybe running stairs?

no. go jump over stuff. find some low fences, or tip over a garbage can and do reps over it.

forget the treadmill, forget stairs.

6 years ago 05/24/2017 9:55am EDT

re: reed

Thank you. I appreciate your advice.

6 years ago 05/24/2017 10:11am EDT

re: reed

I agree. If you can find a low fence (like one of those swinging gates), I would definitely look to incorporate that into an easy run or faster easy run. The thing about the steeple jump is that it breaks up your stride/increases your heart rate momentarily. So, the only way to simulate that perfectly is to try to mimic it as best as you can. You need to get good at transitioning these breaks in your stride.

6 years ago 05/24/2017 10:17am EDT

re: Arete

Any kind of jumping would be better, but doing steps would help a little, at least. It's a totally different event than flat running and even an incline can't really replicate the way that your muscles are used during jumping.

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