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Run test-comparison between treadmill and track

VKrishnamurthiVKrishnamurthi
in General Training Discussions

Does anyone have experience with run tests on a treadmill vs. a track. I did my first run test on a track-3.1 miles in 20:58 for vdot of 47. Follow up run test today (20 weeks later) on treadmill-1% grade, 3.1 miles in 20:43 (vdot of 47.7). I felt like I worked a lot harder on the treadmill (average HR was higher by about 4 bpm) but could only improve by 15 seconds? Is it possible that 3.1 miles on a treadmill at 1% is really longer than 3.1 miles on a flat track? Thanks-Venkatesh

Comments

  • David AmbroseDavid Ambrose

    One contributing factor to the treadmill feeling harder is the lack of cooling effect one experiences when running outdoors. In theory, a treadmill should be slightly easy, at least physically because the treadmill belt is assisting in pushing your leg backwards.  Also, Outdoors, one also has to deal with air drag against the body moving forward which is absent indoors on a treadmill.

  • ghernandghernand

    hi,

    a couple of recommendations:

    1) it's best to test using the same method and format.  for both bike and run.  outdoor on same course or indoor. this way you can compare tests while avoiding the confounding factors that David points out.

    2) to elaborate on what david pointed out...for treadmill running sometimes you need to go even higher than 1% for a vdot test effort.  1.5% feels alot more natural for most people at a 5km pace and 2.0% feels more natural for Vo2max efforts.  it is similar to riding on the flats using a low gear on the bike.  you eventually spin out and it feels like more work than it should be.

    i warm up at 1%, work at 1.5%, unless it's a vo2 effort, in which case i go to 2.0%. 

    hope this helps,

    gh. 

     

  • gilliattgilliatt
    Definitely possible, you have no way of really gauging how accurate the treadmill is. While I do run on different treadmills at different places they are all the same brand and model.
  • Luke WilsonLuke Wilson
    I don't buy the "at least 1% grade simulates the road" idea. For example at LTF (life time fitness) I have tested 3 treads right next to each other and all are different. One feel declined at 0% grade but feels natural at .5-1%. The tread next to it feels like at least a 1.5% incline at 0%! Also remember that inside you have less ventilation, higher temps and usually have to keep your shirt on (if at the gym). My home treadmill is good at 1.0% grade and I can attain the same times (if not faster) on the track as I can on my home treadmill.

    So I think it is very variable and dependent on the treadmill that you use. Don't mix treads and try to test the same way each time.
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