Treadmill Vs Outdoor? Rookie prepares for half marathon

SimonClarke

Hi all.. I'm back in the gym about a month now after a loonnnggg hiatus.. Goals are to lose weight, strengthen heart and lungs and of course look better..

After 1 month I have decided that the best way for me to achieve my goals is to make the bulk of my workouts running based. As motivation I have decided to run the Waterford Half Marathon in December.

As motivation to stay with the gym thing I paid for a year's membership in advance so I have become friends with the treadmills there..

My question is, is it ok for me to do my running training on a treadmill? When it comes time to run on the road will I have the same ability or will a treadmill only regime build bad habits in my legs growth and development?

Nwm2

SimonClarke wrote: »

Hi all.. I'm back in the gym about a month now after a loonnnggg hiatus.. Goals are to lose weight, strengthen heart and lungs and of course look better..

After 1 month I have decided that the best way for me to achieve my goals is to make the bulk of my workouts running based. As motivation I have decided to run the Waterford Half Marathon in December.

As motivation to stay with the gym thing I paid for a year's membership in advance so I have become friends with the treadmills there..

My question is, is it ok for me to do my running training on a treadmill? When it comes time to run on the road will I have the same ability or will a treadmill only regime build bad habits in my legs growth and development?

My half marathon PB is 1:28 with 95% of the training being on a treadmill, so I say yes. More important is the training plan.

Still, do at least a few runs outdoors...

rom

The main problem is that with a tm is that say you run at 14km/hr or something like that then you will know that is the speed you run at so the natural progression is hindered as you don't increase your speed cause you can. On the road you get faster for the same effort. On the TM you get better but your effort will decrease over time. Also I think you need a bit of incline. No half marathon is going to be dead flat like. Why would you want to be inside on a tm during the summer I don't know. I have only used one last winter if the paths were just too slippy or it was really really windy but I have running grips and would rather layer up and go outside to be honest and get some fresh air.

SimonClarke

rom wrote: »

The main problem is that with a tm is that say you run at 14km/hr or something like that then you will know that is the speed you run at so the natural progression is hindered as you don't increase your speed cause you can. On the road you get faster for the same effort. On the TM you get better but your effort will decrease over time. Also I think you need a bit of incline. No half marathon is going to be dead flat like. Why would you want to be inside on a tm during the summer I don't know. I have only used one last winter if the paths were just too slippy or it was really really windy but I have running grips and would rather layer up and go outside to be honest and get some fresh air.

I don't intend on slogging away at x kmp/h for the rest of my life though.. I am fairly competitive especially with myself.. As for why I would favour treadmill over outdoors in the summer? Well like I said in my original post, I have paid for the year's gym membership in full as motivation to actually 'go' on a regular basis.. And weather is just weather.. I've lived in sunny climates and in cold.. I've ran in rain and shine and see little difference in the overall experience.. I enjoy running..

What I like about the treadmill is my ability to track my session with my heart rate.. Knowing I can manage 10kph for a 750m stretch at the moment is one thing.. but gradual testing of upping the speed or distance incrementally over several sessions to test my body's response in a controlled environment is priceless IMO. Yesterday I switched one of my 10kph interval for an 11kph midway through my session and my heart/lungs could not maintain the pace for more than 650m. Seeing this precise data lets me know that I need another few 10kph sessions before I make another attempt at 11.. If I were running outdoors, I wouldn't have had such pinpoint control to test wether I was ready to progress to another level. I may have misinterpreted my fail as being that I ran too fast for example.

Also, there were times late in the session yesterday when I thought to myself that if it werent for knowing I only had another 100 meters to go before I could walk again, I would have stopped running early.. Seeing a counter adding up the meters really helped me to push further.

Yes agreed about the incline, I've seen it come up over the last few days so it's something I will include once my legs are used to being used again :-)

Thanks for the response.

Nwm2

SimonClarke wrote: »

I don't intend on slogging away at x kmp/h for the rest of my life though.. I am fairly competitive especially with myself.. As for why I would favour treadmill over outdoors in the summer? Well like I said in my original post, I have paid for the year's gym membership in full as motivation to actually 'go' on a regular basis.. And weather is just weather.. I've lived in sunny climates and in cold.. I've ran in rain and shine and see little difference in the overall experience.. I enjoy running..

What I like about the treadmill is my ability to track my session with my heart rate.. Knowing I can manage 10kph for a 750m stretch at the moment is one thing.. but gradual testing of upping the speed or distance incrementally over several sessions to test my body's response in a controlled environment is priceless IMO. Yesterday I switched one of my 10kph interval for an 11kph midway through my session and my heart/lungs could not maintain the pace for more than 650m. Seeing this precise data lets me know that I need another few 10kph sessions before I make another attempt at 11.. If I were running outdoors, I wouldn't have had such pinpoint control to test wether I was ready to progress to another level. I may have misinterpreted my fail as being that I ran too fast for example.

Also, there were times late in the session yesterday when I thought to myself that if it werent for knowing I only had another 100 meters to go before I could walk again, I would have stopped running early.. Seeing a counter adding up the meters really helped me to push further.

Yes agreed about the incline, I've seen it come up over the last few days so it's something I will include once my legs are used to being used again :-)

Thanks for the response.

I'm the treadmill zealot, but all that can be done with a GPS watch with HR monitor outdoors obviously.

I run with a 1.5% incline by default.

I use higher inclines only when simulating hill sessions.

rom

SimonClarke wrote: »

I don't intend on slogging away at x kmp/h for the rest of my life though.. I am fairly competitive especially with myself.. As for why I would favour treadmill over outdoors in the summer? Well like I said in my original post, I have paid for the year's gym membership in full as motivation to actually 'go' on a regular basis.. And weather is just weather.. I've lived in sunny climates and in cold.. I've ran in rain and shine and see little difference in the overall experience.. I enjoy running..

What I like about the treadmill is my ability to track my session with my heart rate.. Knowing I can manage 10kph for a 750m stretch at the moment is one thing.. but gradual testing of upping the speed or distance incrementally over several sessions to test my body's response in a controlled environment is priceless IMO. Yesterday I switched one of my 10kph interval for an 11kph midway through my session and my heart/lungs could not maintain the pace for more than 650m. Seeing this precise data lets me know that I need another few 10kph sessions before I make another attempt at 11.. If I were running outdoors, I wouldn't have had such pinpoint control to test wether I was ready to progress to another level. I may have misinterpreted my fail as being that I ran too fast for example.

Also, there were times late in the session yesterday when I thought to myself that if it werent for knowing I only had another 100 meters to go before I could walk again, I would have stopped running early.. Seeing a counter adding up the meters really helped me to push further.

Yes agreed about the incline, I've seen it come up over the last few days so it's something I will include once my legs are used to being used again :-)

Thanks for the response.

A good watch is much cheaper than gym membership and the roads are open 24/7. We have an excellent gym at work. tm's are 20k each in it. only use it if really stuck. rather run around the roads of the north side dodging the dog crap any day of the week. I like to relax during a run and listen to my own music rather than the lady gaga crap they are pumping in. <br />
To me running on a tm is a means to an end while going out for a run is enjoyment.

wrstan

SimonClarke wrote: »

I don't intend on slogging away at x kmp/h for the rest of my life though.. I am fairly competitive especially with myself.. As for why I would favour treadmill over outdoors in the summer? Well like I said in my original post, I have paid for the year's gym membership in full as motivation to actually 'go' on a regular basis.. And weather is just weather.. I've lived in sunny climates and in cold.. I've ran in rain and shine and see little difference in the overall experience.. I enjoy running..

What I like about the treadmill is my ability to track my session with my heart rate.. Knowing I can manage 10kph for a 750m stretch at the moment is one thing.. but gradual testing of upping the speed or distance incrementally over several sessions to test my body's response in a controlled environment is priceless IMO. Yesterday I switched one of my 10kph interval for an 11kph midway through my session and my heart/lungs could not maintain the pace for more than 650m. Seeing this precise data lets me know that I need another few 10kph sessions before I make another attempt at 11.. If I were running outdoors, I wouldn't have had such pinpoint control to test wether I was ready to progress to another level. I may have misinterpreted my fail as being that I ran too fast for example.

Also, there were times late in the session yesterday when I thought to myself that if it werent for knowing I only had another 100 meters to go before I could walk again, I would have stopped running early.. Seeing a counter adding up the meters really helped me to push further.

Yes agreed about the incline, I've seen it come up over the last few days so it's something I will include once my legs are used to being used again :-)

Thanks for the response.

Simon, the best thing you could do by miles is join a running club! The benfits will far out weigh what you've outlined above for running on a treadmill. As a close second, find yourself a running buddy of a similar standard to yourself and hold each other accountable - you don't have to do every run together, but you could check in on each other once a week or so. You will be amazed at how motivating that can be. In third place get yourself a garmin with a HRM and log all your runs and stats and pour over them at the end of each week/month/year setting yourself realistic goals and watch yourself achieve them.... Or why not do all three!

I agree with Rom, I used to prefer running on TM's but once I discovered the great outdoors with some great runs runs right on my doorstep I have never looked back, no treadmill could ever compare! Unless they have changed a lot in recent years, the speed and distance calculators on most treadmills are notoriusly inaccurate.

Good luck with your HM!

SimonClarke

Yes but I get a full range of workout equipment for my 300 quid fee. Not only that but knowing this fee only gives me 12 months access is a great motivator whereas any excuse can be made if I have a watch.. I had already joined the gym before I decided that running would make up the bulk of my training.. Before running I was targeting the rowing machine and bike until I began studying which excercises do more for calorie reduction and heart/lung strengthening. I don't think buying a 100 euro + watch would have been accepted as easily as joining a gym when I ran it by my other half

While I can review the situation at the end of the 12 month period, for now I am working with the options I have.. As nvm2 mentioned, a treadmill will not hinder me too much in this first stretch of training.

Now I'm off to research how far to take the intervals before I add continuous running to the mix and what some useful ratios of interval to cintinuous programs might be..


Edit:: Thanks for the response wrstan

rom

SimonClarke wrote: »

Yes but I get a full range of workout equipment for my 300 quid fee. Not only that but knowing this fee only gives me 12 months access is a great motivator whereas any excuse can be made if I have a watch.. I had already joined the gym before I decided that running would make up the bulk of my training.. Before running I was targeting the rowing machine and bike until I began studying which excercises do more for calorie reduction and heart/lung strengthening. I don't think buying a 100 euro + watch would have been accepted as easily as joining a gym when I ran it by my other half

While I can review the situation at the end of the 12 month period, for now I am working with the options I have.. As nvm2 mentioned, a treadmill will not hinder me too much in this first stretch of training.

Now I'm off to research how far to take the intervals before I add continuous running to the mix and what some useful ratios of interval to cintinuous programs might be..


Edit:: Thanks for the response wrstan

What I say to people who don't want to buy a watch is buy a newly overhauled unit with a year warranty from the US (its worldwide). The resell value on adverts or similar will be close to what you pay for it if you keep the box and all the crap like that. So if it starts to gather dust then sell it on with little loss. You can't sell on gym membership.

huskerdu

SimonClarke wrote: »

My question is, is it ok for me to do my running training on a treadmill? When it comes time to run on the road will I have the same ability or will a treadmill only regime build bad habits in my legs growth and development?

Back to your original question.

Some people find the transition from treadmill to road easy and some find it really difficult.


You haven't made clear how much road running you have done in the past, so
I am assuming that you have not done any long runs on the road.

You don't know how your body will cope with running 15+ km on the road until you try.

If you are serious about running a Half marathon on the road in December, you will need to do some training runs on the road. Ideally you should be doing this regularly.

You need to get used to the hard and uneven road surface, hills and windy conditions.
Also, you need to be able to gauge what pace to run the Half-Marathon at.

I am not trying to be negative. If you are only used to running indoors on a flat soft surface, the half marathon might put you off running for life.

Also, maybe you'll like it and feel able to cancel your gym membership next year.

SimonClarke

I had typed out a super long question before creating this thread about another issue and added a lot of the missing information about my running/fitness history but researching while I was composing that question gave me the answers I needed so I just started a fresh question and left most of the good stuff out..

I used to be a running maniac when I was younger. I ran everywhere, all the time.. I competed in middle/long distance events until the age of 16 when I got a job and dropped out of school, losing my connection to the athletics world.. I took a break until the age of 23 when I did the army recruit training so road running was a big part of that for about 6 or 7 months.. Another lengthy hiatus leads us to the beginning of May this year, now 31 years old.. Got tired of looking at pot belly in the mirror so joined gym.. After the first few weeks I decided running would be the primary focus.

It didn't take me long to limber up when I trained for the army and I was posting times in the top 90 percentile and scored 2nd highest on the fitness beep test with a weak achilles heel so my legs and lungs haven't forgotten how to work.

I understand that to train 100% on a treadmill and then run a road race for the first time is a big gamble so I won't be doing that, but I do intend, for the moment, to do the bulk of my running on the treadmill while I have the active membership.

I was just concerned about the physiological growth aspects really.. Would my legs develop any bad habits/weaknesses by using a treadmill as the primary running medium.

rom

You will grow to hate hills as you won't have developed those mussels. I could run great on the flat when I moved to the road but hills were a nightmare and could ruin any race for me so I had to train for hills like I was starting off again. Now I can run hills no problem but it took a long time. On a tm also its very hard to have any forward lean I find as it makes the tm surface much smaller.

What score did you get on the bleep test ?

SimonClarke

Jesus that's a tough one to remember.. It was the 20m shuttle test and they counted in shuttles only at the time, not levels so as far as I can remember i scored in the low 130's before I quit so that's what, 14.0 to be fair.

I got a bit of stick for quitting (being the army and all) but I knew I couldn't sustain the latest increase in pace and I saw I was in 2nd place with no-one else left to run so I was happy to finish.

Have you ever done one?

rom

Did one in March at 7am but bailed early at level 13.5 when some gob****e started to clap and cheer me on as I was the last one left. He then said to me that I could have gone much more which probably was true and if he didn't put me off. I'll do it with a buddy next time. Its great as there is an app for the iphone for it now.

tunguska

SimonClarke wrote: »

I was just concerned about the physiological growth aspects really.. Would my legs develop any bad habits/weaknesses by using a treadmill as the primary running medium.

Yes. Training for an event has to be specific. By running on the treadmill you're not replicating race conditions. Theres muscles you use when you run on the road that dont even get activated when you're on the deadmill, its completely artificial. Theres the issue of impact aswell and thats a big factor, because if you're body is not conditioned for running on the road, when it comes to race day you'll be wiped out halfway through. Dont underestimate how important it is to condition your body to the impact.
I understand that you've paid in advance for gym membership, but who says that has to go to waste if you run outside. The two arent mutually exclusive. Why not run on the road and use the gym for supplemental training like unilateral exercises, core activation exercises, stretching, swimming, plyometrics, TRX(if the gym has this) resistance training.

meijin

SimonClarke wrote: »

As motivation to stay with the gym thing I paid for a year's membership in advance so I have become friends with the treadmills there..

You don't have to run on treadmill only because you got gym membership.
You can run outdoor and use the gym for weights training. If you do, I suggest free weights, not machines, finding good program and making sure the form is correct, or getting PT to design a program for you if there are any in your gym.