Treadmill pace calculator, might be useful

Woddle

I thought this might be useful for those with treadmills over the winter.
Treadmill pace calculator

How Strange

I've seen this website before when I was doing a search for a converter from mph to mpm (min).

I use a garmin 50 which gives my pace in mph but if my OH is running beside me with his garmin 405 it gives a slower pace than I'd assumed using this calculator i.e. I think we're doing 8.30 mpm and 405 is showing 9mpm.

How accurate is this calculator for running outdoors?

MCOS

Interesting. By this table the benefit of a 1% incline to simulate road runs out at about 8mph, so you would need to have a 1.5% incline?

I'd be interested to hear from those who do sessions on the treadmill at 9mph+

sean_84

MCOS wrote: »

Interesting. By this table the benefit of a 1% incline to simulate road runs out at about 8mph, so you would need to have a 1.5% incline?

I'd be interested to hear from those who do sessions on the treadmill at 9mph+

This is because the air resistance when running outdoors is related to the square of the speed that you are running, so you would need to increase the incline more to make up for the lack of air resistance as speeds increase.

Increasing the incline can make the effort required the same but there are still some differences. Obviously running on an incline will require a slighlty different stride. But another more important factor, in my opinion, is the effect of air flow on sweat evaporation. Sweat only cools you down when it evaporates, and when running on a treadmill this can take a lot longer due to the still air.

I have tried to do some intervals on a treadmill (at speeds up to about 10.5mph) and could not do as many intervals as I could on a track, due to overheating, and ended up totally dripping in sweat which doesn't happen outside until after I've stopped running.

plodder

I know I'm in a minority on this, but I'm seriously sceptical about tables like the one mentioned.

tunguska

plodder wrote: »

I know I'm in a minority on this, but I'm seriously sceptical about tables like the one mentioned.

Id be in agreement with Plodder to an extent: I dont think you can take these tables literally. I think using a heartrate monitor while on a treadmill is a better indicator of simulating outdoors running. I mean if you were knocking out a session were youre heartrate was up in the mid to high 90%s on the track for example, then try and replicate that heartrate on the treadmill with a combination of incline and speed. Which is what these tables are getting at I suppose at but I think its a trial and error process which everybody needs to figure out for themselves.
Personally I like the treadmill because of its adjustability. There are so many combinations of training sessions that can be achieved. I did my first marathon Dublin '08 and 90% of my training for that was done on a treadmill. So they are definitely useful.

louthandproud

I wonder what is better for speed improvement on a treadmill?

a/ simulating outdoor running with a 1% incline and running the same speed

or

b/ leaving the incline at zero and run a faster speed on the treadmill

or

c/ Stop being such a wimp and go outside and forget the treadmill?

Krusty_Clown

So, based on the chart, a 1% incline is approximately equivalent to running outdoors? Handy to know. I wonder is that a general rule of thumb for treadmills, or can 1% on one treadmill be different to the same incline on another. And can we be sure that they are all calibrated for speed equally? I know it sounds like I'm over-analyzing, but I have a 17 mile run with 10 miles @pmp this weekend, and i'l like to try and get the 10 miles @pmp pretty close to the money, if the weather makes running outside too unsafe.

Woddle

Hi Krusty, I know from my HR that 1% normally does the trick for me but I'm also about 15 seconds slower a mile according to the machine, example a mile fast on the treadmill @1% incline and at 8.7mph is a 6'55 mile but for the same effort if not less on the road that will equate to 6'40, so don't be too hard on yourself on the treddy

shels4ever

Krusty_Clown wrote: »

So, based on the chart, a 1% incline is approximately equivalent to running outdoors? Handy to know. I wonder is that a general rule of thumb for treadmills, or can 1% on one treadmill be different to the same incline on another. And can we be sure that they are all calibrated for speed equally? I know it sounds like I'm over-analyzing, but I have a 17 mile run with 10 miles @pmp this weekend, and i'l like to try and get the 10 miles @pmp pretty close to the money, if the weather makes running outside too unsafe.

Will you do 17 mile on it? i'd go off my head doing that.

Krusty_Clown

shels4ever wrote: »

Will you do 17 mile on it? i'd go off my head doing that.

If I had to! Better than not doing the long run at all. Otherwise I'd run to the gym, then do the pmp run, then run home. I reckon the pmp runs are the key to the P&D marathon program, and when you're fighting for 50 seconds, every session counts!

village runner

Krusty_Clown wrote: »

If I had to! Better than not doing the long run at all. Otherwise I'd run to the gym, then do the pmp run, then run home. I reckon the pmp runs are the key to the P&D marathon program, and when you're fighting for 50 seconds, every session counts!

Whats the goal this time ??? Dont say 2.59.59

Krusty_Clown

My training pace runs are aimed at a time of 2:55, but I would be very pleased with 2:57, and quite happy with 2:59:59! For my last marathon (Berlin) I trained for 3:07 (from a 3:22pb) but during training revised that goal downwards, until the morning of the race, when I decided I would run at 6:51 pace.

BeepBeep67

Woddle wrote: »

Hi Krusty, I know from my HR that 1% normally does the trick for me but I'm also about 15 seconds slower a mile according to the machine, example a mile fast on the treadmill @1% incline and at 8.7mph is a 6'55 mile but for the same effort if not less on the road that will equate to 6'40, so don't be too hard on yourself on the treddy

or get a big fan that can push out at 8 - 10 mph