New Treadmill for Xmas...is the 1% incline rule still valid at faster paces?

Options:

-Set it at 1% and expect it to be run at the same effort and pace as outdoors, but it will also feel like you're running ever so slightly uphill....because you are.

-Keep it at 0% incline and expect the workout to be easier.

-Keep it at 0% and make your reps a little faster to match the effort you'd have expected outdoors.

To better answer your question-

I'm sure the 1% rule (to make up for wind resistance) is probably a variable dependent on your pace (just think, running faster creates more wind resistance, while barely walking creates very little). I'm not sure what the conversion factor is for that.

Some claim that the lack of wind resistance is negated by the lack of heat dissipation.

Bottom line is, go run and get in a good workout. Who really cares as long as it's a good workout.

Yes 1% for most of your running on the treadmill. The only time I put it at 0% is when I am cooling down after a hard workout. I had to recalabrate my treadmill. Because even at 1% it was too easy compared to outside.

Thanks for the replies. I'll stick with the 1% for most workouts prob. Also, good point about just getting in a good workout and not worrying about it too much.

Thanks!

It's more like 1.5% at faster paces (sub-6:00/mile). I just stick with 1% for simplicity.

I just leave it at 0 and go much faster. I figure it's a good neuromuscular workout to force the legs to move faster, sort of like downhill running, but with a lot less pounding.

spanglenuts wrote:

Ran my first workout on a treadmill (Proform Pro 2000) the other day because it was snowing outside. I was doing 4 x 1200s at 5:20 pace (11.2 MPH) with 400 recovery. I programmed the workout so I didn't have to modify it myself. My question is, should I be putting it at 1% incline like I've read in some places on the internet to best simulate outdoors? Some websites also say that it depends on the pace and when you should add 1% incline.

Thanks.

The study at the following link is the best I have found.

In summary, their conclusion was that at 7 min pace or slower, there is negligible difference between flat roads and 0% grade. At 6 min pace, 1% grade on the treadmill seems to be close to flat road. I usually go with 1.5% grade at 5 min pace.

You can also use the calculator at this link for treadmill conversions, although he treats all paces as if they are the same as about 5 min pace (1.5% grade = flat outdoor).

I echo the sentiment that you need to just go by feel. I do lots of treadmill training because of weather conditions where I live, but I make sure to do a workout on an indoor track at least every other week to make sure that I have a good reference for what marathon/ half marathon/ 10k effort feels like so I can judge if I'm going hard enough on the treadmill.

I've tried the 1% thing but for me personally I get sore shins from running at 1% the whole time. I typically will vary the incline .5% every half mile just for variety.

I'll provide my amateur opinion here, but I might have a unique perspective - I might be the only person here with the true ~50/50 lifetime experience between running (training) on treadmill and outside.

I am 44 and I picked up running in Dec 2018 with the goal of breaking a 5 min mile. I ran ~1000 miles in 2019 consistently alternating between treadmill and outside (hilly) road using the same paces.

About a month ago I ran a 5:00.8 outdoor mile and two weeks later I ran a 4:48 treadmill mile. Both were all out efforts. My fitness was slightly better (probably a few sec better) in the latter run. I shared details about my sub-5 journey in a separate topic that you can easily find here.

So, here's my perspective. I am trying to be as specific as I can, but this is all based on my personal perceptions and is obviously far from science.

Treadmill advantages:

- Perfect pacing. Very important for me (I have no pacing experience). Certainly worth something for a mile, where you need to hit equal splits and mentally reassure yourself that you're applying the right amount of effort. Saves at least 5 sec for me.

- Lack of air resistance and perfectly flat & straight "road". Running with the same speed feels easier on treadmill initially. For some reason my cadence is 5 spm higher on treadmill with the same paces. I guess I adapted to perfectly flat surface and soft bouncing and better feedback on my body movements. Saves 5-10 sec for me.

Treadmill disadvantages.

- Lack of oxygen and overheat. The outside wind drags you but it also cools you down and provides more oxygen. You start feeling that difference by the second half of the mile. The penalty may be up to 5 sec vs outside running.

- Contained environment. The lack of space and the risk on falling off makes it much more difficult to push hard in the last quarter and squeeze the best time out of you. You have to hold back some energy on the treadmill to remain fully aware of the environment. Essentially you cannot run at 100% effort. The penalty may be 2-3 sec.

- No control of the pace. I guess it shouldn't be a problem for a mile, but would be for positive or negative split runs, or if you miscalculated your ideal pace.

Altogether, I feel that treadmill gives me about 5-10 sec advantage, but half of that come from the ideal pacing.