So this coming winter has forced me to pull out my winter playbook of running workouts. One of my favorite is the indoor/outdoor combination in which I start indoors on the treadmill running barefoot (today was 40 min.), then lace up the sneakers and do a shorter segment outdoors (today was 25 min. for a total 65 min. workout). The point of the outdoor portion is to keep the body acclimated to the impacts of running outdoors because, as we all know, the treadmill is artificial in many respects especially regarding pace which creates a paradox.
The pace you think you are running on the treadmill according to the computer board does not translate second for second to outdoor running. This is why I recommend you focus on "effort level" when running on the treadmill, that is, ignore the actual computer pace and run according to the effort you would give if running outside (I slowly increase pace as my body forces it). Case in point, this morning the treadmill said I was running a 9:24 pace and then I immediately put on the shoes and headed outside and checked my garmin and I was running a 8:50 pace (I only used the garmin to prove this point as most of you know I don't generally run with a watch or garmin but I needed technology this time to validate what I'm posting). This delta represents a 30 sec. difference which is material.
The treadmill can be a wonderful piece of technology if used correctly. Remember to put the treadmill in proper context. It is there as a great alternative when running outside is not a possibility, for whatever reason (in my case, I only revert to the treadmill when its too cold, snowy or icy). The treadmill allows us to maintain our level of fitness which is a major asset, however, it should never been considered a legit replacement for outdoor running. The treadmill, by in large, is too ideal . . .
Harry
Tuesday, December 4, 2012
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I find this to be somewhat treadmill dependent. On my favorite treadmill back at the YMCA in FL, I broke 19:00 on a 5k a couple of times. Unfortunately my road 5k time best was a bout 20:10 back then. These days my basement treadmill is fairly accurate, but definitely not quite the same...
ReplyDeleteGood point Sean. Have you ever started on the treadmill and established a good rhythm and effort level (check your pace) then immediately head outside and check your pace after a 1 min. or so and compare? Of course, running the same rhythm and effort level outside?
ReplyDeleteI'd be interested in that data.
Harry
I'm just finding out about the pace differences with a treadmill. I run with a heart rate monitor and on my treadmill @ 140bpm my pace is nearly a minute per mile slower than on the road. It seems treadmills in general vary quit a bit. The one at my old gym gave me a faster pace than the road.
ReplyDeleteAlan, it's the same for me. If, for example, I spend 3-4 days straight running on the treadmill due to bad weather, and then run outside, my heart rate increases while running outside and then after a day or so, it stabilizes again but it shows that they (treadmill vs. outdoor) are too different experiences.
ReplyDeleteHarry