Through the course of this past season, I did a large amount of my run speed work on a treadmill. Intervals included 1/4 mile, 1/2 mile repeats as well as tempo runs. While I saw improvement in the speed and duration at which I was able to do interval work, I did not see a corresponding increase in speed during my racing (maybe a 10 second average drop).
As the winter months approach here in Chicago, I am planning for the next few months and want to do some run heavy training to try and bring my run speed up to par with my swim and bike. So, my question is: It it really possible to do speed training on a treadmill or will I never achieve the same results that I would see if working out-of-doors? Also, any good ideas on ways to boost speed during the winter months?
you will very rarely see a runner on a treadmill in my experience but you will find some of the pro triathletes on them during the winter particularly and even in-season
they tend to get a bad rep on ST (why run inside when in most places you can run outside even when its freezing) but i use them and find them very useful for tempo work as i can set my speed and its consistent and its easy to track progress - if you are doing anything less than a couple of mins for an interval (say) then try and do them outside however
.
While I saw improvement in the speed and duration at which I was able to do interval work, I did not see a corresponding increase in speed during my racing (maybe a 10 second average drop).
You do realize 10s/mile improvement is significant, right?
Yes you can without a doubt increase speed on a treadmill. Only drawbacks are no wind resustance and no change in foot placement. Treadmills definitely serve a purpose. Running is running.
I am a 4th year triathlete and lived in Western NY now in Vermont and when the temperatures reach -10 and snow is 2 feet high I hit the treadmill. I found out that the ease of the treadmill, and relief it brought to my body beneficial so I became a 90-95% treadmill runner. I have trained for Boston, IMLP, and countless HIM and have had some of my fastest run times ever when training on a treadmill. Although I do do some runs outside (long runs) I find doing intervals, steady runs, and tempos super easy to monitor on a treadmill.
Now I know people think the treadmill is a sign of weakness or boring, but each their own. I will continue to run on a treadmill but do hope to transfer over to the road within the next year or two.
Anything is possible on a treadmill you just can’t be lazy about it. Push yourself, monitor pace, effort, HR, etc…and enjoy not freezing!
you absolutely can achieve the results you want on a treadmill, and as you notice with your tempo runs a treadmill gives you the benefit of a constant, uninterrupted pace. It’s also easy to maintain progression in your workouts from week to week on a treadmill. 0.5-1.0 incline is all you need to compensate vs outdoors for the same effort, though steeper inclines can obviously be used for hill repeats.
As for specifics, it depends what you’re training for. I’m currently using the Hansons method for marathon training and doing almost all of it on a treadmill (over 50 miles a week currently). Key workouts each week include speed intervals and a tempo run, plus a lot of easy miles. The usual ‘rules’ apply. Build gradually and progressively. You WILL get results.
you will very rarely see a runner on a treadmill in my experience but you will find some of the pro triathletes on them during the winter particularly and even in-season
they tend to get a bad rep on ST (why run inside when in most places you can run outside even when its freezing) but i use them and find them very useful for tempo work as i can set my speed and its consistent and its easy to track progress - if you are doing anything less than a couple of mins for an interval (say) then try and do them outside however
Ive seen plenty of high profile runners on treadmills. I live in Eugene, Oregon and know runners for Nike, the OTC Elite, and the University of Oregon track teams that use them on a very regular basis year-round. They are a tool and should be used as such. Pro runners and pro triathletes alike benefit from the controlled environment for very specific workouts.
No not ALL your running should be on the treadmill, but it can/will make you faster if you use it properly.
I don’t know what it is, but on a treadmill, I can barely get my speed much past 9 mph and 10 mph is almost impossible to sustain. This is 3:45 per kilometer pace of 37.30 10K pace. That is 90 second per 400m. I can do 400m repeats in 90 seconds, (it is hard, but I can do a bunch right now…just did last week), but I cannot run at 10 mph on the treadmill for 90 seconds.
I have found that running at 8 mph repeat at 4-6% grade really translates for me to fast running outdoors on flats. My only explanation is that on the treadmill the belt goes at constant speed. Outdoors there is an accelereration and deceleration phase on each stride as you land, compress and push off. Maybe me run technique currently sucks more than it used to due to injuries from a bad crash last year and I am still compensating (although I am trying not to).
So to answer your questions, for me, running at moderate speed at moderate grade seems to translate to running fast outdoors (view it as “same wattage”). But if I try to hold the same flat out speed on the treadmill as outdoors, I just can’t.
I don’t know what it is, but on a treadmill, I can barely get my speed much past 9 mph and 10 mph is almost impossible to sustain. This is 3:45 per kilometer pace of 37.30 10K pace. That is 90 second per 400m. I can do 400m repeats in 90 seconds, (it is hard, but I can do a bunch right now…just did last week), but I cannot run at 10 mph on the treadmill for 90 seconds.
I have found that running at 8 mph repeat at 4-6% grade really translates for me to fast running outdoors on flats. My only explanation is that on the treadmill the belt goes at constant speed. Outdoors there is an accelereration and deceleration phase on each stride as you land, compress and push off. Maybe me run technique currently sucks more than it used to due to injuries from a bad crash last year and I am still compensating (although I am trying not to).
So to answer your questions, for me, running at moderate speed at moderate grade seems to translate to running fast outdoors (view it as “same wattage”). But if I try to hold the same flat out speed on the treadmill as outdoors, I just can’t.
im the same…i actually find the treadmill a harder workout than outdoors (unless its stupidly hilly outside or blowin a hurricane)
Dev,I’ll let you know in June just how well the good old T-mill works.For me it is a must as part of my “old guy” training and I do all my speedwork indoors at the gym.I can run harder and longer and combine indoor/outdoor runs and strengthwork with the t-mill and it doesn’t trash me like running outdoors.
I have a six month plan do deal with a very busy race year so we shall see how it goes from June through Sept…Wanaka is just a training day…
yeah, same deal here…on the old guy plan I am doing more treadmill runs, especially on business trips. I can get a solid run in within 20 minutes…5 min walk warmup on 8% grade, then jog for a couple of minutes and then 8x1 min on 1 min off with the 1 min on being hill intervals. Also quite often when I get off my CT, I’ll throw in 15 min of hard running on the treadmill…saves putting on 8 layers of clothing in the winter and dealing with snow and ice. It takes me 15 min just to put on all the clothing and take it off. I can just hop on the treadmill and hammer it out instantly.
In any case, like the trainer, the treadmill is so darn boring that the only way to survive is to run hills or some semblance of old guy speed…in the end the quality ends up being good.
Also, given that you are on the old guy plan, I’d strongly suggest intervals on grass whenever possible. In my case I try to seek out soccer fields with good grass coverage. Sure beats pavement.
yeah, same deal here…on the old guy plan I am doing more treadmill runs, especially on business trips. I can get a solid run in within 20 minutes…5 min walk warmup on 8% grade, then jog for a couple of minutes and then 8x1 min on 1 min off with the 1 min on being hill intervals. Also quite often when I get off my CT, I’ll throw in 15 min of hard running on the treadmill…saves putting on 8 layers of clothing in the winter and dealing with snow and ice. It takes me 15 min just to put on all the clothing and take it off. I can just hop on the treadmill and hammer it out instantly.
In any case, like the trainer, the treadmill is so darn boring that the only way to survive is to run hills or some semblance of old guy speed…in the end the quality ends up being good.
Also, given that you are on the old guy plan,** I’d strongly suggest intervals on grass whenever possible**. In my case I try to seek out soccer fields with good grass coverage. Sure beats pavement.
I have 17k’ish of beach to do that on…Low tide for tempo stuff and soft sand/sand dudes for Percy Cerutty style strength stuff.Plus with summer coming the views are truly inspirational…
yes, it’s usually on the right side of the control panel, little up arrows make it go faster, so you go faster to stay on. Your run speed is increased… Down arrows to slow down.
i have gone from a lousy 4hr+++ open marathon to a PB 3h34’ finish in two months training exclusively on a treadmill (1.5% grade) with 3 X 60’ interval sessions per week + 2-3 LSD or tempo runs. treadmill running is 97% of the road running and if you’re not in the low-mid 2h league - don’t worry about the remaining 3%.
i put a computer monitor on the wall in front and watch Eurosport or Tour de France DVDs
