Whatever the reason, even if it doesn’t show in your VO 2 readings, running hard on the treadmill feels harder, even at 0%. Maybe it’s because of fear of falling off the back of the treadmill and becoming a viral sensation, or maybe it’s because you have nothing to distract you from the discomfort from your speeds. If you’ve ever run a hard workout on the treadmill, you know that it feels tougher than the same workout would have felt outdoors. That means that when compensating for wind resistance, you might actually be over-compensating because of temperature.Īnd then there’s perceived effort. And, as you can learn from our running heat calculator, running in warm temps is going to cause a performance decline. Chances are good that your treadmill run is going to take place in a room with a higher temperature than what you’d find outside, especially when you consider the warming effect of your exercising body on a patch of still air. Looking at wind resistance only, the 1% rule is accurate for paces around 7:00 per mile 4:21 per kilometer, too little at paces faster than that, and too much for slower paces.īut there’s more to it than just wind resistance. This study is the reason that everyone has been tossing around the 1% rule for the last 20+ years.Īn often overlooked detail is that wind resistance doesn’t affect all paces equally. A paper published back in 1996 by Andy Jones and Jonathan Doust showed that oxygen consumption was roughly the same between a flat run outdoors and a treadmill run at 1% grade because of that lack of wind resistance. Even on a calm day, you have to move aside air when you’re running outdoors and that takes energy. One of the biggest differences between running on a treadmill and running outside is the lack of wind resistance. You’ve probably heard that you should set your treadmill to a 1% grade to make it equal to running outdoors. Using Treadmill Incline to Mimic Outdoor Running If you were running the same grade for the same distance outside, this would be the height of the hill you ascended. That hypothetical triangle’s third (vertical) side is your run’s pure elevation gain. Think of your treadmill belt as the hypotenuse of a right triangle with the floor as the adjacent side. It’s calculated simply by taking the actual distance and multiplying it by the grade, which is a percentage.
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