Los Angeles, CA – 2/7/2014—
Running on a treadmill lacks the variety and challenge that is presentwhen running outdoors, but treadmill settings can be modified to reflect andmimic outdoor challenges. One only needsto know the right settings and tips to make indoor running a challenge, andblogger Casey Kerrigan has suggestions for those who need to take to thetreadmill to keep their fitness levels up this winter.
A common misconception among indoor runners is that raising thetreadmill incline level to 1% will mimic outdoor trail conditions. Unfortunately, this is only true if therunner is running at a 7:06 pace or higher for six miles. This information was gleamed from a studydone by Andrew Jones who determined the 1% incline rate increasing runningdifficulty on a treadmill.
Unfortunately, most runners and especially beginners do not run at sucha fast pace. Therefore, the inclinewould need to be raised higher to mimic outdoor conditions.
Other information Kerrigan has offered to runners is the reminder thatthe biomechanics of running do not change when running on a treadmill vs.running outdoors. Many avid runners donot believe that “real” runners run indoors, or that treadmill running changesleg movements.
She does caution runners against holding the sidebars while running inorder to reduce impact. “You might thinkyou can push down with your arms to unweight your legs, but it’s almostimpossible to get the timing right,” she advises. Kerrigan also suggests runners favorsimplicity when planning courses on a treadmill. The manual setting is sufficient for gettinga proper cardio workout in, and she doesn’t bother with inclines as most oftenthe treadmills overestimate runner speed.
Keeping this information in mind when planning a run can help a personget the most out of their work out on a treadmill, and have them ready to hitthe trails once seasons clear up.
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