Comments on: Simulating outdoor running strength on a treadmill

Question: Simulating outdoor running strength on a treadmill

lord_yo — Wed, 19 Nov 2008 06:35:54 -0800

On a treadmill, what kind of slope/incline% should I set to simulate the strength needed for normal outdoor running?

I like to run on a treadmill in my gym. However, I have learned that the force needed to run on a treadmill is lower than normal running, because the floor moves for you (i.e. you jump up and down, but don't pull yourself forward).

A way to increase the force needed is to set a slope / incline on the treadmill, i.e. simulating running slightly uphill.

My question: What is a good percentage slope to simulate the strength needed in normal, outdoor, horizontal running?

By: Kadin2048

Kadin2048 — Wed, 19 Nov 2008 07:01:04 -0800

This is totally subjective, but I always found that about a 2-3% incline seemed to get me to the same level of exertion that running outside (roads, not on a track) did.

However I think this may just be that the areas I was running in had gentle grades. I'm not sure that your assumption -- "the force needed to run on a treadmill is lower than normal running, because the floor moves for you" -- is really correct.

I don't want to turn this into an airplane-on-a-conveyor-belt thing, but I think that running on a belt that's moving backwards is essentially the same as running forwards at the speed that the belt is moving backwards. You really are running. The only force you're not subject to is air/wind resistance (which can be significant on a blustery day).

By: creasy boy

creasy boy — Wed, 19 Nov 2008 07:06:48 -0800

Are you sure that your premise is correct? If I jump straight up and down on a treadmill, I'm pretty sure I'll fall off the ass-end of it with a quickness...so I think I do pull myself forward.

Anyway, the biomechanics of running uphill and running laterally are different. You take shorter steps going uphill, for one thing, and I'm pretty sure you use your quads a lot more and your hamstrings less. If running on a treadmill truly is easier, than I would compensate by running faster.

By: longdaysjourney

longdaysjourney — Wed, 19 Nov 2008 07:23:15 -0800

This study says 1%, but I've always found 3% more closely simulates the feeling I get when I run outside. But then I find running outside to be more difficult than a treadmill, so YMMV.

By: longdaysjourney

longdaysjourney — Wed, 19 Nov 2008 07:25:36 -0800

This chart might be helpful too!

By: vytae

vytae — Wed, 19 Nov 2008 07:33:38 -0800

It has always seemed to me like running on a treadmill is easier because it's such a guaranteed smooth, level surface. Outside, I have to pick my feet up higher to avoid tripping on sidewalk cracks, sticks, whatever, but on the treadmill I can basically shuffle along with my feet barely above the surface. If I pay attention to not letting my gait get lazy like that, the treadmill workout gets more difficult.

By: Metroid Baby

Metroid Baby — Wed, 19 Nov 2008 07:34:58 -0800

I've heard that a 1% incline on a treadmill simulates running outside on a flat surface, and Googling for "treadmill incline outdoor" gets mostly that number. This page suggests, however, that there is no significant difference between a 0% incline and track running, but then again a track may not be equivalent to your favorite running path.

Anecdotally speaking, I run much faster on a treadmill with 0-0.5% incline than I do outside, but there are a whole ton of factors that muddy things up (I run with a partner outside, I listen to music on the treadmill only, I'm more aware of my speed on the treadmill, I often run farther outside, etc).

By: collocation

collocation — Wed, 19 Nov 2008 07:39:39 -0800

Many roads/paths have false flats meaning they look like level surfaces but really have inclines. I'd go with the 1% incline.

I trained on mostly flat surfaces for a race that had hills. Huge mistake.

By: lord_yo

lord_yo — Wed, 19 Nov 2008 08:51:58 -0800

Ooh, many answers - thank you!

Right, my assumption about the floor moving for me might not be correct (the conveyor belt and plane thing clearly confuses me). However, I'm sure that other factors lead to higher energy consumption outside than on a treadmill, be that wind resistance, floor consistency, hidden inclines outside, etc.

The general consenus seems to be in the 0.5 - 3% area - I've used 5% in the past, and I thought that's too much.