Suppose you're running on the treadmill and want to increase the intensity. Would you rather increase the speed or the incline?
For example, suppose the following two levels are equivalent in effort level. Which one gives the better benefit?
OPTION 1
Speed: 9.2 (6:31 per mile); incline 1.0
OPTION 2
Speed: 9.0 (6:40 per mile); incline 2.0
I always run at 0 incline.
I'd say the incline. I won't run at anything less than 2% on a treadmill. I can run 10 mph at 0-1.5% all day on a treadmill. Yet, if I went outside to run 6 minute miles, I'll fall apart after 5. Jack that incline up. 2% equivalent to flat ground outside with some 3-5% incline stretches throughout.
Doug - I find your response quite interesting in that your experience is the opposite of mine. I think much of the disagreement on these boards about treadmill vs. overground equivalency is that the issue perhaps depends on the individual's specific strengths (e.g., runners with stronger calves may find treadmill inclines easier, etc.).
I personally find 1.0% incline to approximate over ground running for me.
Hey folks ! Just want to make a few point here. #1. You're wasting your time (almost) if you're running on a treadmill with no incline. Why? Because as your foot lands on the "tread" the tread is already moving which means your strides are being "assisted" by the treadmill itself thus the term "motion assisted apparatus" come in. You should at least put it at a 2.0 incline to make up for this and simulate it closer to running on firm ground. I do not have a treadmill but I used a lot of them while stationed in Germany back in the 1990s. Actually, if you have weather like the state of Wisconsen had yesterday and you do not have any exercise equipment -- here's what you can do (Because I just did it). Jog in place and at sporadic intervals do 100-200 two legged hops (still staying in place, then let's say 10 minutes later do 50-75 jumping jacks) then you can change it up even more by running with 8-10 lb, dumb bells. All of this is just to keep you from going crazy! I did ran in place (counting the stuff I just mentioned above (it all counted) for the ONE hour I did yesterday and called it a 6-7 mile equilavent. Hope this helps. P.S. Whose C7 Corvette is that in the PIC? I have a 2016 Z51 Vette with a chip in it...cannot believe I only have 4 points on my driving record !.... Corvette is American's only true sport car (Since 1953). (Although the new Chevrolet Camero Exercist is the nation's new badass now !!! It has 1000 horsepower (HP) and it has already beat the Demon and Hellcat. I don't know how good it's going to be against the Mustang Shelby Cobra or the Z06 or Z1 Corvette! You have to look up this Camero....it's insane ! Thanks,
Monte wrote:
Hey folks ! Just want to make a few point here. #1. You're wasting your time (almost) if you're running on a treadmill with no incline. Why? Because as your foot lands on the "tread" the tread is already moving which means your strides are being "assisted" by the treadmill itself thus the term "motion assisted apparatus" come in. You should at least put it at a 2.0 incline to make up for this and simulate it closer to running on firm ground. I do not have a treadmill but I used a lot of them while stationed in Germany back in the 1990s. Actually, if you have weather like the state of Wisconsen had yesterday and you do not have any exercise equipment -- here's what you can do (Because I just did it). Jog in place and at sporadic intervals do 100-200 two legged hops (still staying in place, then let's say 10 minutes later do 50-75 jumping jacks) then you can change it up even more by running with 8-10 lb, dumb bells. All of this is just to keep you from going crazy! I did ran in place (counting the stuff I just mentioned above (it all counted) for the ONE hour I did yesterday and called it a 6-7 mile equilavent. Hope this helps. P.S. Whose C7 Corvette is that in the PIC? I have a 2016 Z51 Vette with a chip in it...cannot believe I only have 4 points on my driving record !.... Corvette is American's only true sport car (Since 1953). (Although the new Chevrolet Camero Exercist is the nation's new badass now !!! It has 1000 horsepower (HP) and it has already beat the Demon and Hellcat. I don't know how good it's going to be against the Mustang Shelby Cobra or the Z06 or Z1 Corvette! You have to look up this Camero....it's insane ! Thanks,
Debated settled . You can’t argue with good ole common sense.
Biomechanics experts have done research showing there are no differences at 0% treadmill vs outside on mechanics. However, at pace 7:09 or faster, 6min pace for example, setting it at 1% is “equivalent” to outdoor running. All the rest is a myth.
My personal opinion the past few weeks has been if I can get a better workout on the treadmill than I could outside in 10 degrees over ice I’m going with the treadmill.
To each their own though. Do what you gotta do to get it in!
Increase speed to increase intensity. Anything over 1% and your just running inclines to add intensity.
Ask yourself if you’re training for hills or for speed?
I always have the incline at 1.5% to simulate the roots,
also, check this setting out!
https://www.hillrunner.com/calculators/treadmill-pace-conversions/
Why do people always post that hill runner website link? It's garbage
I’ve been doing a lot of treadmill workouts lately and have found this site to be more realistic for incline to pace conversions