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INcline % on tredmill



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MOTIVATED@LAST
Posts: 13,956
7/10/13 8:51 P

Jacky,

Certainly with an incline, your foot has less distance to fall with each stride (and thus less impact). While conversely with a decline your foot has further to fall with more impact.

I'm sure if you compared 5% incline to 5% decline (a net difference of 10%), there would be a noticeable difference in impact. But I'm not sure there is huge difference in impact between 0 and 1.5%. But if anyone can point me towards some sound research on this, I could probably be persuaded to change my mind.

Also, runners should really be training for a wide range of different conditions - up hill and down, different surfaces, etc. Coddling the knees too much on the treadmill can make the transition to running outside even harder. That said, it may make sense to be as gentle as possible while warming up, to ensure you don't put too much stress on the knees until the muscles are properly warmed up and moving fluidly.

M@L



JACKY1974
SparkPoints: (1,887)
Fitness Minutes: (1,255)
Posts: 105
7/10/13 7:34 P

My trainer just told me today during a warm up jog to always set it at a minimum of 1.5% to protect knees. I hadn't heard that before!



WAYCAT
Posts: 971
7/10/13 11:37 A

I do the same - after a short warm-up, I alternate between 1% incline at about 8 mph to a 2.5% incline at about 7.5mph.

I find that I cover just over 8 miles in an hour - or if I just aim to run for 1/2 an hour, I ramp the speed up even more and can cover 4.5-5 miles.

I love interval training on the treadmill - keeps it interesting, challenging and more akin to "real" running outside.



KCLARK89
SparkPoints: (23,926)
Fitness Minutes: (12,584)
Posts: 1,053
7/10/13 8:38 A

FATASHNOMORE I've heard that too, so whenever I run on a treadmill, even though it is SO tempting to leave it at 0% (lol) I at least always put it on 1% and do intervals with speed and inclines.



FATASHNOMORE
SparkPoints: (9,545)
Fitness Minutes: (6,025)
Posts: 164
7/9/13 8:36 P

I recently read in a magazine that while running if you want to mimic the typical outdoor terrain you should set the treadmill at an incline of 2%. Just thought that was kinda cool.



MOTIVATED@LAST
Posts: 13,956
7/9/13 8:00 P

5% incline means that for every 100 feet you go horizontally, you gain 5 feet vertically.

The 1-10 on your treadmill is probably 1% to 10%.

M@L



NEWMEXICOPARROT
Posts: 200
7/9/13 3:17 P

I think that is correct about the percentage. My machine only has the numbers as well. An interesting article I read says the approximate equivalent of walking/running outside (flat terrain) is a % grade on the treadmill.



JESSAELINN
SparkPoints: (17,078)
Fitness Minutes: (17,052)
Posts: 365
7/9/13 1:28 P

It's probably 1% to 10%, it probably doesn't go by 1/2's, is what I'm thinking. I don't know, I hope that helped tho.



THECLASSICKAT
SparkPoints: (8,658)
Fitness Minutes: (8,382)
Posts: 259
7/9/13 1:25 P

What is 5 10 15 % etc..

Tredmil I use only goes by numbers incline like 1-10 or something



 
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