Hi everyone. I've been running on the treadmill 3-4 times a week for a while now. I used to only do the elliptical but I miss the action of running so I've been getting back into the swing of it. I want to be able to go 5 miles without walking soon. My question is, does it make a difference if I start using an incline or not? I realize that an incline will slow me down and I won't reach my goal as quickly, but is it somehow more beneficial to be running on an incline or should I stick to no incline and running my normal speed?
Thanks for all help.
If you do some road or track running along with your treadmill running, then you may want to use a small incline on the treadmill to make the two things be more "equal." An incline of 1.5 is usually enough to make the treadmill as hard as flat pavement.
As far as "benefit," it might depend on what your goals are. Cranking up the incline for some of your workouts helps you build certain muscles that help you become a better runner on the flats. That is why outdoor runners do hill training, even if their races aren't on hills. Treadmills have the advantage for hill training, because you don't have to go back down.
I use a 1% incline for the same reasons OGR states. The treadmill is doing some of the work for you. The incline offsets that a bit.
You should think of your treadmill sessions in terms of inetnsity and vary it a bit. Think hard but short one day, medium effort medium distance another, then long and slow a third. Break things up a bit and keep it interesting. You can also do as OGR suggests and play with the incline. 3-4% incline for a few minutes then a few minutes of recovery.
While running 5 miles straight is an awesome goal, I'm a big proponent of Galloway's run/walk cycle.
Good luck!
Hi A - I had the EXACT SAME QUESTIONS. I spoke to marathoners, trainers, weekend beginners and long timers. Heard everything from - 'theirs no comparison between treadmill running and outdoor running' with a host of reasons from impact to incline and natural elements to terrain and muscle groups to calorie burn.
I wanted this info because I was thinking about setting a goal and trying a road race but my experience with running was only on the treadmill at my gym. I run 5 miles a day pretty much every day - if it's 4 one day I'll make it up with 6 on another etc.
All the conflicting info intimidated me and I was already nervous about setting a goal to run a race...
Heres my result and what worked for me:
April 15th I ran and completed a half marathon. First race ever - first run outside ever. I followed a training guide from a health magazine but never trained outside. I decided that rather then confuse myself with all the different info, to just go out there and enjoy the moment and trust the hard work and effort that I put into my training. WAS GREAT, HAD A BLAST AND IT WENT FINE :))
Signed up for another race 2 weeks later and joined the NYRRC (New York Road Runners Club) and entered the raffle to run the NYmarathon 2012 - yikes!
My conclusion: Yes, while some people certainly enjoy the rough terrain, the open sky and the birds chirping - I decided that I ENJOY the forgiving cush of the treadmill on my joints, the trash tv on the screen, the drink holder right next to me, the towel on the hand rail and the always comfortable gym temperature. Hey, running is HARD - if you can make it more pleasant in ANYWAY to maintain doing it consistently then THATS THE BEST ADVICE TO TAKE - it's what works FOR YOU!
Runners World mag says an incline of 2 simulates running outside - I did try that a few times. The course map showed the race had 2 bad ass hills - tried hill inclines a few times - hated it so I stopped. Did the hills on race day just fine.
So listen to everything - take what you like and discard what you don't - more then anything TRUST YOURSELF, TRUST YOUR TRAINING AND ENJOY THE PROCESS.
My best to you runner XOXO
Original Post by wesmckean:
I use a 1% incline for the same reasons OGR states. The treadmill is doing some of the work for you. The incline offsets that a bit.
You should think of your treadmill sessions in terms of inetnsity and vary it a bit. Think hard but short one day, medium effort medium distance another, then long and slow a third. Break things up a bit and keep it interesting. You can also do as OGR suggests and play with the incline. 3-4% incline for a few minutes then a few minutes of recovery.
While running 5 miles straight is an awesome goal, I'm a big proponent of Galloway's run/walk cycle.
Good luck!
I like Galloway's methods as well. Last year, my longest solid run was only 10 miles, but I used a Galloway type run/walk interval to break my lifetime 50 mile PR.
Original Post by luvsfud: My conclusion: Yes, while some people certainly enjoy the rough terrain, the open sky and the birds chirping - I decided that I ENJOY the forgiving cush of the treadmill on my joints, the trash tv on the screen, the drink holder right next to me, the towel on the hand rail and the always comfortable gym temperature. Hey, running is HARD - if you can make it more pleasant in ANYWAY to maintain doing it consistently then THATS THE BEST ADVICE TO TAKE - it's what works FOR YOU!
I just want to say that this is the best paragraph ever. 
Thanks everyone!
