I agree with the suggestion of 1-2% incline. In terms of speed, try something around 1.5 mph faster than you walk.
However, despite this, running on a treadmill does differ slightly from running outside (having to pace yourself, the motion of the belt, the visual perception of not moving, etc). While a treadmill can help keep you on track with your running when snow and ice is about, I'd recommend running outside whenever the weather is milder.
I set my incline at 2.5 because I hate running inside and want to get the most out of it in the shortest amount of time. It was unseasonably warm out the other day, so I did 7 miles. I couldn't believe how great I felt and all my splits were a good 1 minute less than previously. I've been doing tabata drills and speed work as well, but I think the incline I've been using also has helped.
And although I felt great during the run, I sure paid for it the next day because that is the longest distance I've done in awhile. I hadn't felt that sore in a long time. I know better, but I was just so happy to be outside.
How kind of your friend to share her treadmill with you so that you can keep on track. That sounds like a great friend!
You might want to think about interval training on the treadmill by changing your effort every 60 seconds by either running harder on it, or adding incline. For more direction, see Bill Phillips "Body for Life" book and the pages on cardio training. You can probably find it online.
Sleet, hail, freezing rain, freezing fog, and ice can keep me from walking and jogging outside. But fresh show and rain never did. (However, I have never been in flooding conditions.) If you do go out in the rain, remember that it is like a long shower. Just turn the heat on it when you get your shower at home afterwards. It won't wreck your clothing, except for your shoes.
I have two pair of running shoes. The older one is for wet/rainy days. The newest pair may not get wet until they are demoted to the old ones for getting wet. Once that rubber in them gets wet, they are never quite as good nor as supportive.
Suggest you go on outside in the rain, but don't use your good running shoes on that day! Keep one pair dry.
Have fun with it all!
Fitness Minutes: (113,376)
13,568 1/15/13 9:41 A
be sure to put the incline to 1% to mimic outdoor wind resistance.
Fitness Minutes: (12,981)
9 1/15/13 9:38 A
I am in week 1 of the beginner Spark Your Way to 5k, and I have a question about running outdoors versus a treadmill. I typically walk outdoors, and this first week, I've been doing the walk/run plan outdoors. However, rain, sleet and ice descended on our area. A friend graciously offered me use of her treadmill today, so I can stay on schedule.
So, as someone who has never really used a treadmill, are there any adjustments I need to make to the incline or speed to ensure I am equaling the intensity of the same outdoor routine? When we do get to the 5k, it will be outdoors, so I want to make sure I am being effective with my training plan.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.