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Home » Q & A » Treadmill
Question: Treadmill Training?
Question Description:
Hi,I live in Houston and running in the heat/humidity is killing me. I've resolved to run treadmills at the gym during the summer and hit the road again in the fall. My question is this:Have any of you used a treadmill to actually train for and lower a 5k time? I'm currently at 20 minutes and hope to get down to my PR of 17 minutes.My gut tells me that it is probably not feasable, but I am hoping to hear from someone who's actually tried it. Anyone?
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Answer#1: Your gut is wrong. I race all distances from 1 mile to marathon. For me the problem is winter not summer when I run almost exclusively on a treadmill. I do long runs and intervals on treadmills without any problem and have set many PR's off of treadmill training.For elites and semi elites, 12 mph treadmills aren't fast enough for interval training but they are fine for someone running 17 minutes for 5K.Treadmill training questions come up a lot. Here is a longer answer that I wrote a while back for another asker.You can definitely get faster using a treadmill. A few years ago, I would have laughed at the idea of running on one. Now during the winter, I run almost 100% on a treadmill. I am not alone, Christine Clark, the winner of the 2000 US Olympic Trials Marathon trained almost exclusively on a treadmill. In addition, Utta Pippig, former world record holder and Boston Marathon winner also did a lot of treadmill running. Whether you improve really depends on the workouts and how your body responds to training. The same is true if you run outside.There are advantages and disadvantages to treadmill running. Advantages1. You can run without concern for the weather2. You can run at any time of day3. You can precisely control the workout4. If you are not feeling well you can stop at any time5. You can run hills even if you live in a flat area6. You can run hill repeats without having to run down hill7. With two treadmills side by side, you can run with a partner even if your abilities are vastly different8. Professional gym treadmills have a nearly ideal running surface. (This is not necessarily true for a cheap home machine)Disadvantages1. Treamill running can be a little boring2. Biomechanics are not 100% the same3. Some gyms are not well ventilated and it can become too warm (this can be advantage if you are preparing for the Honolulu Marathon)The boredom can be overcome by listening to music, watching tv or by varying the workout. While the biomechanics are not 100% the same, they are close enough for distance runners. When running on a treadmill, set the incline to 1%. This better simulates outdoor running. In addition, if you run outdoors once a week you will be plenty prepared for road or track running.
Answer#2: I think I might try it.
Answer#3: Unfortunately training on a treadmill to lower a 5k is going to be difficult. I've been running competitively since i was 10 and i have found that the best way to train for short distance races are repeated sprints. This is hard to do on a treadmill. Treadmill running doesn't really simulate a good stride either which can make running on normal surfaces awkward after awhile. My advice is if you are dead set on treadmill running try to mix it up with runs on an indoor track if at all possible. I lived in south Houston till I was 17 and if you don't mind waking up early, the heat and humidity is bearable at around 4 or 5 in the morning. Hope this helps.
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