training on treadmill

[casjen]

I did 4 miles on the treadmill today in prepr for the Princess. I avereaged 16 min miles. I have to train on the treadmeill b/c with the wind chill it is 11 degrees here today.

For those that have trained on the treadmill, do you find you go faster when you finally get outside, or slower?

 

[cewait]

Hate to say this but slower in general. You may have a quicker sprint but at distance you will tend to go just a little slower.

Why?

1- You are not fighting wind resistance on the mill at 10-16 minute paces it really is not that much but it does zap a little energy. Workaround – Set you elevation at 2% to mimic the effort to move though the air
2- Flat and stable platform recruits fewer stabilizer muscles reducing the energy requirement to move at a certain pace. – No real work around on this. Your legs will feel the change from mill to road once you do it. Doing body weight leg work on unstable surfaces will help this.
3- Treadmill calibrations can be as much as 10% off. True you could be walking at a 16 minute pace on the mill yet only be moving at a 17 minute pace. Note it is rare for a mill to be more and a percent or two off. If you are working at a club, rotate mills so you average out at a correct speed.

Other issues that can occur on a mill include poor gait habits. Many folks hang onto the mill forcing shoulders to hunch over. Let go of the mill and take a natural stride. Likewise staring at the panel puts the head in an incorrect position. You should be looking at the ground about 15 feet in front of where you are running. Finally, strides tend to shorten into short choppy strides. This is a function of walking too close to the front created by a fear of falling off. I have fallen off the back a mill three times. It’s not fun but it hurts less than the ground. Two of the three falls were from running too close to the front of the tread.

You should walk/run on the mill in a nice relaxed position. Arms swinging naturally head in line with the spine and looking at a spot about 15 feet in front. Shoulders down and relaxed with a slight lean forward. Chest up.

Hope this helps. I do not mean to scare you at all but you should work to add the elevation plus just a little speed to assure yourself a successful transition to the real word.

 

[TnTsParty]

For me I find that I am faster when I get outside. Not sure if that is how everyone is. I think it might have to do with being at one pace consitantly on the treadmill and when you are outside there isn't a belt keeping you on that same constant pace. I am no expert by any means though - just what I have found with my own training.

I do use the treadmill on elevation of 1.5 or 2 to simulate some sort of wind resistance.

 

[dislvr74]

Ditto! It defies logic, but I am about 1 min per mile faster outside than I am on the treadmill.

 

[jbucci]

I also find I tend to run faster outside and have to be very careful to keep a steady pace. On the TM it is pretty much done for you but outside you have to be more aware of maintaining pace so you don't "burn out" too early in the race.

 

[VernRDH]

I too find that I run faster outside than on the dreadmill. I honestly think mine is one of the ones that is not calibrated correctly. But to compensate for the lack of wind resistance and not having to work as hard, I use my incline and increase the speed a bit.

 

[WDWFAN9]

I am definitely slower on my TM than out on the pavement. I don't know why but it has always been that way

 

[momof2minnies]

Another faster here outside but boy does the time go by faster outside too.

Linda

 

[bunnyfoo]

I'm slower outside because there's nothing forcing me to run at a certain speed I also find the wind resistance makes a difference as well.

 

[cj9200]

Thanks Charles for the information. I just bought a treadmill for DD's Chrismas (it was the only thing she wanted). Spending the weekend putting it together. God help me. Can't wait to get on that puppy when the hammy is healed.

 

[cewait]

Interesting.

My paradigm was from someone who trained 100% on a mill for a race then raced.

What I am seeing really proves out the poor form point. Speed = Stride length x Stride turn over. So on a mill if you shorten the stride length spedd falls!

I will stand corrected on the slower on a mill for one who is running both in and outside. I agree

 

[fashionista311]

i too will be training for the princess mostly on a treadmill as well. it's not my first option, but i really can't handle running in the freezing cold. i'm nervous to have to train indoors so much, but at least the princess course is flat and fast.

in theory, you should be able to go faster on the treadmill for above reasons. however , i also find that i go faster outdoors then i do inside sometimes. i think part of it has to do with confidence issues in my pace (whenever i run faster than what I believe I can do I think my garmin is lying to me ha). i think also the time just flies much faster and more pleasantly when you're outdoors and you pick up the speed and you don't even realize it, whereas when you are on the treadmill you are much more conscience of your pace by pressing the button.

 

[FireDancer]

With the proper winter running gear 11 degree wind chill is not too cold for outside..just sayin'

I too am much faster outside and my stamina is much improved. A good day on the treadmill is at least 15 seconds a mile slower than a bad day on the road and in some cases a full minute/mile slower. As far as distance, I can do 10 miles outside with more ease that 5 inside. I'm sure part of the reason is mental, when you are staring at the numbers it is too easy just to think about the fact you are running. Outside you are concentrating on that next tree or stop sign and can loose yourself in the running.

I despise the treadmill and do everything I can to avoid it. The vast majority of the time it isn't the cold that forces me in but icy conditions that just aren't worth the risk. A couple of things that help me get through the indoor runs are:

The gym I run at has a theater room that is a bit darker and has a movie on, it is a good distraction and the darkness makes it feel cooler.

If there is a fan in the room and no one is using it I make sure it is blowing on me to cool me and simulate being outdoors.

I never allow the incline to go below 2. This makes up a bit for the fact that on a treadmill you aren't using any muscles to actually propel yourself forward.

I will ratchet the incline way up from time to time to simulate a hill. It also makes the 2 or 3 I am usually at feel flatter after that "hill".

Make sure you don't neglect outdoor running completely because the muscles you use on a treadmill, and the way you use them, are very different than the way you use them outside. Once you get a little used to outdoor running it isn't as bad as the first miles seems. I've learned the hard way over the years that it is better to be a bit cold the first mile and warm up than be nice and warm right out of the house and then feel like you are suffocating. Good luck with the training.

 

[J3nn78]

I have decided to go for the 2011 full. I have to do most of my training on the treadmill. I do not have anyone to babysit my kids all the time. I am hoping to be able to get outside once or twice a week.