Add 1% of Incline to Your Treadmill Workout

How to make your treadmill workout closer to outdoor exercise

By Elizabeth Quinn

 

Question:
I run outdoors during the summer, but when the weather turns dark and cold I generally run on a treadmill in the gym. Am I getting the same workout?

Answer:
In general, you will get a fairly comparable workout as long as you focus on your effort level (or rating of perceived exertion). There is a slight decrease in energy expenditure when running on a treadmill because of the lack of wind resistance and because the treadmill belt does propel you along a bit. To make your treadmill workout closer to outdoor exercise, simply raise the treadmill incline to 1% and you will expend as many calories as if you were walking or running on flat pavement outdoors(1).

If you are training for an outdoor running or walking event, it is fine to do some of your training on the treadmill, but try to do at least 60% of it outdoors. You will be much more prepared for the demands on your muscles and joints, the weather and the varied terrain if you run outdoors. Additionally, the treadmill doesn't have any way to simulate downhill running, which is important if you are running an event that has varied terrain. Similarly, there aren't turn on a treadmill, which is another thing your body needs to adapt to if you plan to run outside.

Treadmill Running Pros:

• No weather, temperature, or terrain issues
• Can stop anytime you need or want
• Can workout while watching tv if you like
• Smooth, cushioned surface is easier on the joints
• No concerns about personal safety

Outdoor Running Pros:

• You can run anywhere
• You get to enjoy the scenery, get fresh air, notice changing seasons, weather, and enjoy nature.
• It's generally more challenging and you expend more calories
• Possibly more motivating (must complete a distance goal)
• Most people report a greater feeling of accomplishment
• You can take new routes and see something new everyday

Source
A 1% treadmill grade most accurately reflects the energetic cost of outdoor running.A 1% treadmill grade most accurately reflects the energetic cost of outdoor running. Journal of Sports Science, 1996 Aug;14(4):321-7.

 

 

4 Ways to Make Your Treadmill Workouts Fun

By The Editors of Women’s Health
Women’s Health

 Just think: If global warming were a good thing, you’d never have to run indoors on a treadmill ever again. You can see where we’re going with this. The next time you’re running bored on the belt, change your routine with one of these four programs. They’ll help you burn calories, without burning you out.

 

Play By Numbers

First, calculate your maximum heart rate (MHR) by subtracting your age from 220. The American College of Sports Medicine recommends hitting at least 70 percent of your MHR while you exercise to maximize your calorie burn and fat loss. If you don’t have a heart rate monitor, count your pulse for 10 seconds, and multiply that number by 6. Keep working at 70 percent of your MHR for as long as you can. When you get tired, slow the treadmill to an easy jogging pace, and rest for a few minutes. Next, see how long you can go at 85 percent of your MHR.

 

Random Pickup

Tom Holland, a triathlete and physiologist in Darien, Connecticut, suggests watching a 30-minute TV program, like the nightly news. Increase your speed so that you’re running hard (about 80 percent of your maximum) during the commercials. When Katie Couric returns, slow your pace to an easy jog.

 

Take a Hike

Rebecca Rusch, top adventure racer and 2003 winner of the Raid Gauloises, likes to walk or run on an incline to mimic hiking outside. Some treadmills have preprogrammed hiking trails, but if yours doesn’t, Rusch recommends this: Walk at 3.5 miles per hour on a flat belt. Increase the incline every minute until it reaches 5 percent, and stay for three minutes. Next, lower and raise the belt every two minutes until you’ve been exercising for 25 minutes. Gradually lower the belt and decrease your speed over five minutes to cool down.

 

Weight it Out

If you’re short on time, do double duty with your cardio and grab a pair of two to five pound dumbbells. Perform biceps curls as you walk, raising and lowering your arms with each step. Next, perform military shoulder presses. Hold the dumbbells at shoulder height, with your palms facing forward. Press them up overhead, and return them to start. Do 10 repetitions of each exercise. If you need your hands for balance, try this on a stationary bike.