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If stuck on the dreadmill for a long run...

trigirl1203trigirl1203
in General Training Discussions

Whats the incline?  Do you adjust paces any or keep trying to hit the paces you would outside?

 

Have to do my LR tonight and there are storms forecasted...hopefully they will clear, if not Im stuck inside.

 

Also, do you drink more being inside? Thanks friends image

Comments

  • Beth_SBeth_S
    I usually add a .5 incline. Paces depend on the heat of the gym. If I'm at the work gym, which is old people temperature (hot), I give myself about fifteen more seconds/mile. If I'm in front of the cold fan at the real gym, no adjusting. Mostly, I focus on doing the intervals and consider the rest of the run as gravy.
  • Gordon CherwoniakGordon Cherwoniak

    Lauren,

    I usually do 1 degree incline.  You can mix it up and add in some more incline and decline rather than just running.  If you do just leave the incline set then it's a good experience in pacing especially in the later miles.

    As for fluids it depens on the temperature but typically it's no more for me.  As mentioned the fans can help alot in keeping you cool.

    Gordon

  • manconamancona
    I stick with 1% incline, same paces as outside and hoepfully a good fan in front of me. I always need more fuild inside than outside not matter what the temp is.
  • kurshingkurshing
    I am with Matt on both incline and water.
  • Matt SamojedenMatt Samojeden
    3X on 1% incline 2 fans and lots of fluids.
  • Scott AlexanderScott Alexander
    I actually use 1.5% when I do my TM runs, no particular reason why, just always have.
  • MattAaronsonMattAaronson
    I do 1.5% incline on the mill. I keep my paces the same although they seem to be harder. The mill just kills me. Truthfully, I've never been able to do more than 45 minutes on the mill...I'd run in super nasty weather before being forced indoors. In the OS I would run outside down to single-digit temps.
  • mgraffeomgraffeo
    In my experience, the % incline required seems to be a function of pace to make it seem like equivalent effort. 1% probably works up until about 8min/mi, seems to be about 1.5% by 7min/mi, and closer to 2.5-3% for 6min/mi and faster.

    I can run a sub-18 min 5k on the treadmill at 1%, about 18:25 at 2%. My PR outside on a flat course good conditions this summer is an 18:58, which I think would require about 3% grade to match on the 'mill.

  • manconamancona
    I think what we are seeing in this thread is that most treadmills are actually not calibrated all that accurately in the first place and that is likely the reason by everyone has a different incline number they feel is equal to being on the road. For fun once I calibrate my garmin foot pod outside and then when to my local guy right afterwards and ran on a few treadmills. All the same exact model, all calmed to be very well maintained and each of them had a different delta between the pace on the screen and the pace on my watch. FWIW, they were all lifefitness club model treadmills and most of them were within +/- 5 seconds at 1% for me. One however was 20 sec per mile off and it was noticable even with out the garmin that I was working significantly harder to hold the same pace on that one. I make sure not to run on that one anymore.

    Also as Mike started to get to, for me the delta gest worse the faster I go. For my home treadmill around 6:50ish my treadmill and garmin match exactly almost every workout however the faster I go the further off they get. Interesting as I go slower they seem to stay much closer together.
  • atasicatasic

     I am with Beth and Matt on how I go about it. I travel. Different treadmills all the time. But one is a real exception at my gym and it is out of wack on calibration. Bought the footpod for that reason but it does not work with my FR 305 for the reasons Matt explained in another thread and forum.

    I go with Lifefitness treadmills at 1%, Precor at 0-0.5%..........Paces depend on how hot is the room. I never have a fan and almost always have to slow the paces compared to outside. Cooling affects me big time. With a fan, I belive I could match my paces outside.

    I ran today something I will not repeat again, 15mi on the treadmill in 1:56, took in 2 24oz bottles, 360cal, 1700mg of sodium and began cramping in the end. I did resolve a lot of issues I had in my head though. Some work issues, zoning out, radio.....I am sure they were all looking at me at the gym, this dude is mentally ill, which I maybe, given what I just did.

    I did loose 6lbs of water.

    Good luck tonight. Practice zoning out, you may get good at it.

  • Beth_SBeth_S

    p.s. Beware of the auto incline-change settings! My treadmill low-point happened one day when I accidentally pushed the auto button and found myself running interval pace and 4%. Ouch.

    p.p.s. The only time I've purposefully run longer on the treadmill is when I wanted to see how the goat battle would end on Iron Chef America. If there has to be treadmill, junk food television is the treat.

     

  • atasicatasic

     Beth, that auto incline must have been funny watching you, wish I had a video of that. Would have love to see your face change. Cannot grab the sides, belt is too fast but legs are reaching the speed limit........I can only imagine.

  • Al TruscottAl Truscott

    I do a 5K test to get a TP for the treadmill, just as I would get an indoor and outdoor FTP on my bike. I do this in part because I "only" have a 0.5% incline. I keep it that low because steeper, and I start to get knee issues if I run too long at that elevation on a treadmill. I do use lower heeled shoes, which may play a part in all this. I ALWAYS use a fan with as little clothing as I can get away with. Headband and wrist band mandatory for the sweat anyway.

  • David AmbroseDavid Ambrose
    I historically have incline at 2.0 on all my treadmill runs. I guess I have stayed with the habit because when I do transition to an outdoor run, my perceived feeling is much easier and find it easier to go at a much faster pace. I think the key, while most of us have different protocols, is to be consistent in your specific protocol.
  • MattAaronsonMattAaronson
    Posted By Beth Schwindt on 28 Jul 2011 03:47 PM

    p.p.s. The only time I've purposefully run longer on the treadmill is when I wanted to see how the goat battle would end on Iron Chef America. If there has to be treadmill, junk food television is the treat.

     

    Love it. Most of my bike trainer sessions feature "Man vs Food". My wife looks at me like I'm out of my f-ing mind doing insane 20' FTP intervals sweating like crazy while watching a dude take down a 5lb pizza or 6 hamburgers or really hot wings or whatever the challenge of the day happens to be. But I love it. In fact I did 4 sets of 6x30/30 z5 intervals yesterday in front of that show................

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