Training on treadmills

ZZJ

I have got off the couch 2 years ago lost a huge amount of weight and started doing triathlons this season. While I am never going to win any, I do enjoy them.

I am happy enough with my swimming, spent all last winter working on technique, happy with my cycling, usually in top 20% of people for cycle, my running is slow, slow, slow. I've tried doing intervals to improve time and got advise from runner friend of mine on technique re cadence, stride, body position, but still cannot speed up.

I am bored of all the people I passed on the swim and cycle, passing me on the run again.

I always run out on the road and enjoy it, slow and steady, would usually do 2/3 runs a week about 10k.

However last weekend I was away in a hotel with a gym and did not know the area so I tried the treadmill, it was boring but I felt I could use it to improve my speed, just set a pace for a distance and keep going. It meant I had to make a conscious decision to change the pace if I wanted to slow down, as where out on the road it is done unconsciously.

I use the turbo trainer a lot for my bike and the same type of logic applies since I get speed and cadence read out while on it, it isolates a lot of external variables, wind, climb, road condition etc. this has improved my cycling times a lot.

So my question is this, has anybody used a treadmill to improve there speed this way, and will it translate to speed on the road?

Thanks

**Timbuk2**

I know exactly how you feel! I always feel so happy to overtake fearsome looking lads on the cycle, but have them overtake me on the running stretch.

Treadmill running does not 100% equal outdoor running, but it's pretty damn close and will certainly improve your speed. That is if you can stand the mononity of it - it's pretty boring looking at a wall. I recommend music if you get bored, it keeps you going.

Also, do you do practice brick sessions? That is, when in the gym or in training, cycle and then straight away run (after you change your shoes obviously). This will get your legs used to the odd sensation, which can often be the downfall of people doing triathlons for the first time (or even many times after that).

Hope this was helpful (and legible )

ecoli

The only thing i will say about this is the general rule is to set the treadmill at 2% incline to help simulate running outdoors
I try to avoid the treadmills myself to be honest however when i was getting a VO2 max test before the doctors had me on a treadmill doing the following session and i have done it from time to time to incorporate it into my training:
set the treadmill to easy 10 mile pace and every 3 min increase by 1k. Do this until you are unable to maintain the pace. This helps create lactate in the blood simulating the chemical reactions during race enviroment etc.
I would not advise doin to regularly

ManFromAtlantis

i find the long runs really really boring on a tread mill. i dont use one much now.

lecheile

I personally avoid treadmills as I much prefer to run outdoors regardless of the weather. Good suggestion from ecoli regarding the 2% incline as many who spend a lot of time on a treadmill can be a bit disappointed when the hit the road and the same effort does not deliver the same result. I have also found that I suffer from shinsplints only after a session on the treadmill even though I wear the same shoes as outdoors . The one thing that the treadmill can be very useful for is developing a consistent pace and helping you to get used to that pace.

ZZJ

**Timbuk2** wrote: »

Also, do you do practice brick sessions? That is, when in the gym or in training, cycle and then straight away run (after you change your shoes obviously). This will get your legs used to the odd sensation, which can often be the downfall of people doing triathlons for the first time (or even many times after that).

Yeah, the bricks help me feel better at the start of the run, but does not help the speed. I feel the speed issue is more in my head about pushing myself on my runs. I have no issue with distance and my pace for a 5k run is only very marginally faster then my pace for a 10k run. The hope is by forcing a constant higher pace on myself my mind and body will just get used to it.

I was thinking I might do 1 treadmill session a week, I thought the turbo was boring until I got onto the treadmill last weekend.