Treadmill to Track [Archive]

MsCoyoteKatie

10-31-2003, 12:28

Any advice on switching from running on a treadmill to running on a track?

I have no problem making my time on the treadmill--however, when I went to run on the track today I could barely make it!

My test is in 2 weeks--help!

Thanks--
Katie

Sipowicz

10-31-2003, 12:30

Start running on the track! :)

MsCoyoteKatie

10-31-2003, 12:34

Gotcha on that one! I'm switching my non-interval runs to the track 3x/week.

Katie

CaliYanksFan

10-31-2003, 12:40

Slow your pace for the first week ..your body needs the adaptation time ..then the next week, go for time.

Sipowicz

10-31-2003, 12:41

Originally posted by MsCoyoteKatie
Gotcha on that one! I'm switching my non-interval runs to the track 3x/week.

Katie

Sorry. I tend to be a stater of the obvious sometimes . . . . :D

Astor

11-01-2003, 01:40

A tip I read in Men's Health (but I'm sure it applies to anyone), is to run the treadmill at a 1% incline. It is suppose to better simulate running on regular ground.

Astor

MechMan

11-01-2003, 09:36

While you're hitting that incline button, move it to a 6% incline and the workout will be all the more effective.

Brindle

11-02-2003, 02:27

Yes, performance on a treadmill will tend to be better than on the track. To make treadmill performance equivalent to track performance, I heard 1.5% incline. However, from my experience, I still seem to perform better on the treadmill even with a 3.0% incline.

Another dimension is the shinsplint factor. I find that I get less shinsplints on a treadmill. I suspect this is also because the 3.0% incline that I use to make my experience/difficulty similar to the track, actually make it easier on my shinsplint muscles. So after training on my treadmill with the incline, I get shinsplints when stitching to the track. But for me shinsplints only make me uncomfortable and do not impact my running performance.

MechMan

11-02-2003, 12:16

I would have to say that your lack of shinsplints could also be due to the shock absorption factor that treadmills (at least the one I sometimes use) have. Running on this certain treadmill is like running on a cushion of air. BIG difference from pavement.

Hulk21

11-03-2003, 09:52

In my opinion i think runing on the track helps them improve there runing speed. I think it might take longer in the treadmill to improve.

ppb2

11-03-2003, 09:59

This is an interesting thread. I know that common wisdom is that it is tougher to run outside than it is on a treadmill. That has not been my experience however.

I do most of my training on the treadmill (about 90% of my training) with 1% of incline, sometimes a little bit more. When I run outside occassionally, I actually run quicker. I don't know what it is, but I tend to run about 20 seconds faster per mile over, say, a three mile course.

Pretty crazy stuff.

CaliYanksFan

11-03-2003, 13:26

That could be because when running on the track, your pace could be fluctuating ..where as the treadmill keeps you locked at a certain pace.

This might be an indication that you need to increase the intensity of your workout on the treadmill.

ppb2

11-03-2003, 13:38

That is probably true. On the treadmill now, however, I am running to increase my endurance. I am doing 5 miles every other day at a flat 8:00 pace.

MsCoyoteKatie

11-03-2003, 13:51

Thanks for all the advice, everyone.

The impact of running is the big issue for me. I run on the treadmill right now at 1% incline and can handle the impact fairly well.

On the track, however, the impact is much greater, and my shins feel like they're about to crumble. My pace slows dramatically. Guess I just need to suck it up and run through it.

I'll be doing my hard-core workouts on the treadmill in the mornings, and in the evenings a light, slow 1.5 mile run on the track to get my body used to the impact.

Thanks--
Katie

ppb2

11-03-2003, 13:56

Definitely look into buying some good inserts for your shoes, if you can find them. That might help to reduce the pain you feel.

CaliYanksFan

11-03-2003, 14:29

I don't know if it was on this site ..but someone told me to try wrapping my arch's ..and that has helped me dramatically.

LongArm

11-03-2003, 21:24

Originally posted by ppb2
That is probably true. On the treadmill now, however, I am running to increase my endurance. I am doing 5 miles every other day at a flat 8:00 pace.

I was going to ask you what you were doing to get ready for January. They recommend running 20 miles/week? Mind expanding on what else you're doing to be prepared?

LongArm

1ABCBP

11-03-2003, 22:55

Originally posted by CaliYanksFan
Slow your pace for the first week ..your body needs the adaptation time ..then the next week, go for time.

Good advice, Take it easy for the first week and then if your body premitts run harder the next week.

Brindle

11-04-2003, 00:05

Originally posted by MechMan
I would have to say that your lack of shinsplints could also be due to the shock absorption factor that treadmills (at least the one I sometimes use) have. Running on this certain treadmill is like running on a cushion of air. BIG difference from pavement. Yes, I agree. Treadmills have shock absorption and are thus probably easier on the shinsplints. (On a side note, I like the shock absorption because of my knee, which is a much larger problem for me than shinsplints.)

MsCoyoteKatie

11-04-2003, 16:37

Well--just to let everyone know, I ran on the track today and did my 1.5 mile in 15:20!!!! I need to do it in 16:34 for the test and 15:26 to graduate. Needless to say I'm psyched.

The track I ran on Friday was asphalt, which killed me. Today I went to the high school where they have one of those "rubber" type surfaces. Big difference!

So now onto my 300 meter sprint--trying that tomorrow!

Katie

ppb2

11-04-2003, 16:52

Great news!!! I hope that you enjoy many more training successes.

CaliYanksFan

11-04-2003, 17:06

I love those kinds of tracks ...very fast and very comfortable to run on.

I remember when I tested for the CHP at some high school and the track had all of these black rocks all over the place. It was like sprinting through a mine field.

MsCoyoteKatie

11-17-2003, 14:56

Just to let everyone know--passed the 1.5 mi run on Saturday in 15:12, and the 300m in 66 secs! :bounce:

I was by far not the fastest there, but I was amazed at the number of people who didn't/couldn't finish the 1.5 mile run without walking at least part of it! All I can say is that it's definitely worth it to practice.

(BTW--this was me celbrating on Sat: :hustle: )

Keep Running!
Katie

MechMan

11-17-2003, 17:07

MsCoyoteKatie:

What agency was the test for?

MM

MsCoyoteKatie

11-18-2003, 07:52

The Pennsylvania Municipal Academy (Act 120 Certification)

Cheers--Katie

joeyslopp

11-18-2003, 15:17

shin splits are caused by over developed calf muscles in proportion to the muscle development of your muscles that are in front w/the shins. make sure to stretch and try to strengthen up those shin muscles :)

i walk on the balls of my feet (toes don't touch) for an entire lap sometimes just to work on this very issue -- it works wonders.