1% slope: simulation of the ground run?


Are you a member of the 1% club? No, we don't mean the most affluent of Americans or motorcycle rides (although you may belong to these groups – the treadmill is really for everyone.) But we wonder if you are a runner who raises your treadmill to 1% for a better ground race. to simulate?

If so, were you also told that it was wrong? Or that you should just try to run faster or just work out on the treadmill?

We're here with the help of Cory Hofmann, our own Cybex research institute, to tell you why you might not be wrong, and your friends when they say just run faster.

Cybex performance runs

So, does running on a 1 percent slope actually simulate running on the ground?

Answer: A kind. Cody Beals, a triathlete and self-taught trainer, uses physics to explain what differences, if any, occur when running on the ground or on a treadmill. Specifically, it shows differences in tensile strength or air resistance when outside or inside.

Although Beals admits, his model has been simplified for runners who weigh an average of 150 pounds. however, when running at sea conditions similar to those indoors, the model recommends that a 1-2 percent slope fist rule is a reasonable approximation of the energy you would spend running outdoors. However, it is designed for runners traveling at speeds above 10 km / h (which means 6 miles or better). This is also consistent with a number of scientific studies summarized by CRI Dr Paul Juris.

I do not know about you, but I will soon be running at a constant speed of 10 miles per hour. If you're like me (and that's more than okay), the 1-2% rule is probably a bit exaggerated.

See the results for Beams in the graph below:

Beals running test results

CRI view of 1% gain on treadmill

Our own Cory Hofmann weighs the 1% rule and why you should consider using this tweak (or not) in treadmill settings:

The 1% rule seems to apply at fast speeds when it comes to achieving comparable calorie consumption, but keep in mind that there are biomechanical differences between driving on a slope and riding on flat ground. While the rule is exaggerated at a slower rate when a person is fully capable and capable, increasing the inclination does not cause a little harder work to do harm.

How about just going a little faster on the treadmill?

As for slightly increasing our speed (say 3-6%) as another way to simulate a terrain run, Beals developed this model as well. Once again, he simplified things like runner size and environmental conditions, but the results still show that these adjustments are well suited for us, who are running quite fast anyway. This time it's a bit more forgiving as its results show that increasing the speed by 3% -6%, a gap of about 12-18 seconds per mile (depending on how fast or slow you run) offers the most ground run equivalence for those who run between 4:50 and 8:00. miles (or about 7.5 to 12.41 miles per hour). Here are Beals results:

Results in increasing speed while running.

If you run faster than that (and your name is Meb Keflezigh), you will need to increase your speed much more to simulate running outdoors. Here's a helpful chart that shows how much faster you may need to run on the treadmill, based on your typical mile pace:

Set the treadmill pace.

If you run slower than this, a slight increase in speed will not necessarily follow the ground, but increasing each speed over the distance will help you become a stronger runner.

Increase the treadmill by 3-6%

According to Cory Hofmann, increasing your speed by 3-6% on a treadmill can be a great idea:

Of course, if you try to burn calories, it is better to run a little faster! If you train and use the treadmill to keep up the pace, simply run at your level of effort, not the speed of the treadmill.

Runway slope vs. running speed

In fact, there is no clear answer here, but it is nice to know that you have the opportunity to make adjustments (or none) without changing the workout too much or making it much harder than what you are used to. If you want to try to make these changes to your treadmill workouts, make your choice based on your training goals and what you think you are capable of.

Oblique running increases muscle demand, especially in calves, so keep that in mind when deciding to include slopes in your treadmill workout. Faster runners or speed trainers may consider slightly tilting or increasing speed when considering training goals / times.

According to Cory, “If the goal of your workout is simply to burn more calories, you will benefit from working at a higher intensity (longer, faster, or higher slope). Ultimately, the differences between running outdoors and the treadmill are so small that you shouldn't worry. If the goal is to compare exterior effects with indoor miles, they are close enough. But if that misconception is enough motivation for anyone to run a little faster or a little higher, then get on! "

However, logging quality time to burn some calories is never a bad thing when you are indoors on your treadmill or outdoors. There are many reasons to enjoy both the treadmill and outdoor cardio this winter, so get out (or indoors if you like) and start moving.

Train to be a better runner

Is your New Year's resolution focused on becoming a better runner? If so, be sure to visit the Cybex Training Center for more guidance on getting stronger and faster, wherever your starting line is.

(tagsToTranslate) Strength and heart

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