Keep in mind as you run on the treadmill that the incline needs to be set at least 1 because 0 setting is almost like running down hill. Your speed on a treadmill is also different from running outside. 9 minute pace on a treadmill would be about the same as a 9.45 pace outside.

Hi, how do I know what % my TM is set at?  I have an old model with manual feet in the back, so if I want to change the incline it's a matter of selecting a different hole, but I have no clue what % the incline is.  I set it once to almost perfectly level (I used my hubby's carpenter level) and although running on it was easier & faster, after the 1st mile I started to feel pain in my knee and tops of my chins....almost like I was running downhill, but it was definately NOT a decline.  I changed it back to where it was before.  I put a level on it and the rear end was about 2" lower than the front.

Also in the past I have run 5K's on the road mostly flat with some hills, and finished within 33-34 minutes (I'm a  return newbie with an old knee injury) and no matter how long I train I can't get myself under 42 minutes in 3 miles on my TM.  Is it just easier to run on the road with longer strides than on a TM?  Or do you think my ancient TM digital calculations is off? 

I'll be running a 5K this Sunday, so only a few more days & I will see if it's me or the treadmill.  I am pushing 50 but I feel younger and in better shape than I was at 45 so what gives?  Help!

Thanks Len.  That link did not work for me either...but your calculations helped me a lot.  Good to know just because I am getting older doens't mean I am getting slower.  Yay!  My TM belt is 45" long, so it turns out I have been running at a 4.4% incline.  I never minded slight uphill, grades (harder yet no injury)  it's the down hills that jack up my knees and cause me shin problems.  Probably why set at almost level, my knee started hurting.  I guess just another reason I stay indoors even during the summer.  I guess any running in is better than no running at all.

Got any suggestions on how to get down the hills in a race without having to walk ?  Is there a type of footing or style to get downward without hurting my sensitive knees, like how to land?  Do I stay on my toes or ball of my feet, use my hole foot or towards the back of my heels?

Thanks any suggestions will be greatly appreciated.

JoAnn