Treadmill running Q

gladyshb
gladyshb Posts: 9 Member
edited 8:20AM in Fitness and Exercise
I run a 5k twice a week on the treadmill and once a week on a high school track. Now here is the problem...I do fine on the treadmill on an incline of up to 3%, mostly running, but the moment I run on the track I struggle and the struggle is real. My knee hurts, my pace suffers and I end up walking more than running. My question is which incline on the treadmill do you suggest to condition and improve my outside running? I’m a stay at home mom so “more running outside” right now doesn’t work for me or my kids.

Replies

  • Rose18l
    Rose18l Posts: 147 Member
    Get your knee checked out. It is better to get the knee fixed than the use of a temporary solution. Even though you feel fine running on an incline, it may still do damage
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    gladyshb wrote: »
    ... My question is which incline on the treadmill do you suggest to condition and improve my outside running?

    No incline at all, in fact it may contribute to the issue you describe.

    The idea that a slope simulates outdoors only applies if you're pretty fast, and it can lead to shin weakness and achilles stress.
  • gladyshb
    gladyshb Posts: 9 Member
    Thank you for your input. I’ve had knee pt about a year ago due to over exercise if that’s a thing. At least that what the dr said. I will try with no incline at all and see what happens.
  • Philtex
    Philtex Posts: 1,226 Member
    Do you wear a GPS watch when you run outside? It is easy to control your pace on the TM, not so much outside if you don't have a way to know your speed. You might be running faster on the track than you think you are.
  • Locked_On_Target
    Locked_On_Target Posts: 127 Member
    I would ditch the incline and don't try and match your treadmill pace with the track. Where exactly is your knee pain? Is it both knees?
  • heybales
    heybales Posts: 18,842 Member
    treadmill may also have some shock absorbing purposely built in, besides what you'd get purely from how they work.

    Creates a slightly different form for many.

    Also robs some of your energy for moving forward and up.

    Ditto to know incline, if not something non-weight bearing.
  • jwilk241
    jwilk241 Posts: 43 Member
    Most treadmills are designed to absorb the shock of you pounding while running. My husband actually filmed me running on the treadmill once to show just how much it absorbs. The ground has zero give and can cause a good amount of trauma to the knees which is why I only run outside on perfect weather days.
  • stanmann571
    stanmann571 Posts: 5,727 Member
    MeanderingMammal wrote: »
    gladyshb wrote: »
    ... My question is which incline on the treadmill do you suggest to condition and improve my outside running?

    No incline at all, in fact it may contribute to the issue you describe.

    The idea that a slope simulates outdoors only applies if you're pretty fast, and it can lead to shin weakness and achilles stress.

    Additionally, slow down your track running, and speed up your track walking. To the greatest extent possible. Don't try to match the actual speed or feeling you get on the treadmill when you're on the track.

    When you're walking, drive from your hips and glutes; when you're running, relax.
  • DX2JX2
    DX2JX2 Posts: 1,921 Member
    As many others have stated above, the treadmill might not always do the best job of prepping you to run outside. A big part of learning to run is adjusting to the impact and the treadmill generally provides a softer surface than the pavement.

    Slow down your running outside. If the track surface is plain concrete and not the newer 'rubberized' surface, then it might help you to run on the grass along the track instead or to ditch the track and find some trails to run on.
  • JMcGee2018
    JMcGee2018 Posts: 275 Member
    It's easier for me to run on a treadmill because it's easy to pace myself an also has shock absorbers, making for a softer surface. This is especially relevant if your track is paved, instead of the fancier track material that is softer and easier to run on. Slow down your pace and your distance and see if that helps. If the knee pain persists, see a doctor.
  • gladyshb
    gladyshb Posts: 9 Member
    Thank you guys! I will take all in consideration and see how it goes.
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