A key assumption is that the only significant difference between running on flat ground and on a horizontal non-inclined treadmill is the drag force Fd. This force only exists for normal running, since a runner on a treadmill is stationary relative to the air neglecting the movement of limbs, air currents from fans, etc.
We will assume that the aerobic requirements and biomechanics of treadmill running are otherwise the same as overground running, which is a decent approximation [ 1 , 2 , 3 ]. Of course, there are a myriad of other factors that can contribute to making outdoor running more challenging than treadmill running: hills, wind, traction, weather, obstacles, etc.
The conversion factors calculated here are based solely on the difference due to aerodynamic drag assuming windless conditions , and should therefore be considered minimum estimates. In physics, a constant force F is said to do work W on an object when the object undergoes a displacement d in the direction of the force. The constant force of gravity on a runner is his mass m times the acceleration due to gravity g.
In addition to any work involved in running on a horizontal treadmill, a runner on an inclined treadmill must do some extra work against gravity each stride to raise his center of mass and remain roughly stationary.
By definition, power P is the time rate at which work is done and velocity v is the time rate of displacement. It follows from the equation for work that:.
We are only interested in the component of the velocity vt in the same direction as gravity i. Substituting the expression for Fg gives an equation for Pg. Next, we need an expression for aerodynamic drag. The drag force Fd on an object travelling through a fluid is given by.
Using the general equation for power above, we can find the power consumed working against drag Pd for a runner with speed vg. To produce the same power on the inclined treadmill, the rate of work against gravity on the treadmill must be equal to the rate of work against drag for normal running. Now we need to assume some values for the constants.
Cd and A are a little trickier to measure. Fortunately, a study measured drag on people standing in a wind tunnel wearing a variety of clothing! For reference, a super aerodynamic cyclist could have a CdA under 0. Relationships between treadmill incline and normal running pace top and speed bottom predicted to produce equal mechanical power output are below.
The solid line is for our average runner. Even so, I would caution against applying it in extreme cases: Shaq doing a treadmill workout at the center of the Earth, a speedsuit-clad midget on Mount Everest, parachute running , etc. In a study published in the journal Biology of Sport , the researchers found that in elite runners who were conditioned to running on both the track and treadmill the outcome was not always equal.
On one hand their VO2max was similar when running on the track as it was when running on the treadmill, but their running economy was much stronger on the track. The study authors speculate that this is because of biomechanical adjustments that have to be made when running on a treadmill.
Running on a moving belt is not the same as running on pavement, where you naturally shorten and lengthen your stride at different intervals depending on your speed and what the ground is like.
This is the case even more for new runners. This increase in energy used may make a normally comfortable pace seem a little more challenging.
Running on the treadmill can feel progressively harder over time, even when sticking with the same pace. That could be because running at the exact same speed for however many minutes is more taxing on the body than the natural speeding up and slowing down we do on the roads based on hills and other variables. And depending on your training purpose, that can be an ideal setting.
That becomes hard not only mentally but physically as the workout wears on. And while the study looked particularly at indoor cycling versus outdoor cycling, one can imagine how those results could easily be translated to treadmill running and road or trail running. I actually find pacing on a treadmill to be a disadvantage in relation to race specificity or teaching yourself how to pace.
Just my take. I totally agree that some people make treadmills work for them, whether it be out of necessity or preference. Not my cup of tea, but whatever helps a runner get their mileage in is a great idea to me.
In my training for half marathons and 10Ks over the past three years, I have mainly used a t. When people comment that someone on a tread is running and going no where, I have to disagree! We are going for that new record time that we did not get the year before! I wanted to respond to this article, but after reading the reply by T. Smith I see you already said exactly what I wanted to say. This is a favorite topic of mine. I have done a lot of running on treadmill but stopped totally after I started training for marathons.
We have the luxury of varying our pace at will. Running on treadmill can be boring especially if you are running for more than 30 mins.
And the local high school has the track I usually run on locked up for stadium renovations. What is the best way to adapt speed work, or speed improvement to a treadmill? Basic workouts like tempos and easier intervals can just be done as normal.
For speed development, I would basically just add seconds of running before the maximum speed portion of the interval. For example, if you have m as fast as you can, run 10 seconds to get yourself and the belt up to speed and then go for it. When done, slow down the speed for 10 seconds and then jump off.
This should keep the belt moving at a good rate, get you up to max speed, and still be safe. Hope that helps. Treadmills are a great piece of exercise equipment, not only do you get to exercise your legs, your arms also get to work out as well. Treadmills also have speed settings, so you can choose the speed that is right for you.
Beginners can start with a small jog. I like treadmills. I like the give in the belt for less chance of injury though running along the rock-strewn ground of the Cornish coastal paths is fun if a bit risky for me. I find treadmills particularly more useful than running outside for … 1. If one is heavy I put on a lot of weight due to stress … got up to pounds by November Treadmills seem a lot less stressful on my body. Safety … from cars, insects, marauders, and many potential sources for accidents.
And also … fewer pollutants — e. Weather independence from chest infections in extended cold Springs, to dehydration and sun-burn in heat waves. Improving pace. From experience, I know I can run faster on the road during race conditions than I can on the treadmill … because of the only downside for me of the treadmill … being that while the gym is set at 16 celsius, with no air flow I tend to overheat which is less of a problem in appropriate weather outside.
I do like running outside … but find it too problematic for self-improvement and better health. Its good for occasional fun. Thank goodness for treadmills!!! Oh … nb yeah … the flat foot thing is probably the best aspect for me because of my weak ankle tendons. Hey coach! Great article. For the last 8 weeks I have been carrying out 2 5k runs a week on the mill and I have been able to produce times between and up to I was surprised at my first findings as my best present road 5k time was The only flaw I can think of in this little test, is doing 5k mill repetitions just going to condition the body and the road time would be quicker anyway?.
Surly the extra ratio CO2 in that space may have a impact? Out in the open and even better in the Forrest on a cool day O2 will be more denser perhaps. I feel that the mill has softened me up somewhat,my calves ached in different places, I can run with rytham on the mill without thinking, on the road pacing yourself is a skill you train into yourself. I ran 3. I now think if you want to run fast on the road you need to train on the road, use tread mills for sure.
My mile overground was 8min 57sec, But after training on a T. M for about 2 weeks its gone down to 7min 47sec. I find it much harder to maintain a fast pace on the treadmill. Olly Fox nailed it. The treadmill is much easier.
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