Standard treadmill incline - questions
Today was the first day I ran outside since the Jan OS started. Must say this: as I am new to the "standard 2% incline" on the treadmill thing, a month of that 2% incline made me feel lightning freaking fast outside today, even without pushing hard. I don't know if that is the intended effect, or if I'm even supposed to feel any difference at all - but the difference was definitely noticeable. It felt like when you drop the donut in the on-deck circle and swing away at the plate; I could hold the same or faster pace at less Rate of Perceived Exertion (and objectively lower HR). I plan to continue testing and training indoors based on numbers derived from the 2% incline, in hopes that come May for the slightly downhill 10-mile Broad Street Run I will be like greased lightning. Comments? Thanks.
Comments
Liebs,
I typically run inside at 1.5-2% for most of the winter. I'm not sure I get the noticable difference from the 2% or more from the work we are doing in the OS. Personally I think its the latter but can't say for sure..
As for the 10 mile Broad Street run make sure you get some running outside closer to the race which I assume you will do switching to mostly outside runs as it warms up. The treadmill will be easier on the legs (pounding from asphalt or road surface) and also the downhill will cause extra wear on the quads.
Gordon
There has been quite a bit of discussion on treadmill inclines over the years. A typical one is here
Bottom line is that inclines are not really necessary if you are trying to simulate outside running. I tend to leave it at zero and just run faster.