Running on an inclined tradmill
Discussion
I'm a very keen hash runner and junior Ultra runner - Last big one was 64km in February over 3500m ascent/descent through jungle and mud.
I regularly work away from home in a beer free environment for generally 4 weeks at a time. When I am home I live life well with a healthy amount of beer mixed with 2-3 hash runs (6-10km) a week.
When I'm on site I try to keep fit, I've done weights in the past but didn't enjoy it so much, and besides, if I'm trying to be a stronger runner why increase mass up top?
With various mild running injuries, but in particular Plantar Fasciitis, I now wear SofSole orthotics (fantastic) all the time including during runs. I find I aggravate it running on tarmac, not so much on trails where I normally run.
At work trail runs are not an option, road runs are but they cause me problems.
I've found I can set the treadmill to an incline and run without any heel strike as I'm generally on my toes.
10km/h set at a 7% incline is where I'm at right now, I can just about manage 3km. I started a few days ago with 5mins running, 1 minute break for a total of 15 minutes. In the space of 4 days, I expect to be able to manage the full 18 minutes tonight. But I am absolutely blowing out of my hoop at the end of this.
Is it wise to run at this intensity? My HR is around 175 when doing this, but I am comfortable at this pace albeit for no more than 3km.
My main aim is to be a stronger long distance trail runner with substantial hills on each run, but secondly, I want to trim my belly fat. (6' and 86kg / 13.5st) which isn't substantial, but I don't wear tight t-shirts. Most of my mass appears to be in my legs.
A comment in an earlier thread mentioned stinky sweat (ammonia), I've found that running like this I do get that, never noticed it before.
Am I doing it right, or should I slow down, reduce incline, run for longer?
I prefer to keep my workouts short as I have a very active day walking around 10km in 35c heat in full PPE, if I train for much longer than 30 mins then I also run the risk of not getting fed.
Advice from the PH fitties much appreciated.
I regularly work away from home in a beer free environment for generally 4 weeks at a time. When I am home I live life well with a healthy amount of beer mixed with 2-3 hash runs (6-10km) a week.
When I'm on site I try to keep fit, I've done weights in the past but didn't enjoy it so much, and besides, if I'm trying to be a stronger runner why increase mass up top?
With various mild running injuries, but in particular Plantar Fasciitis, I now wear SofSole orthotics (fantastic) all the time including during runs. I find I aggravate it running on tarmac, not so much on trails where I normally run.
At work trail runs are not an option, road runs are but they cause me problems.
I've found I can set the treadmill to an incline and run without any heel strike as I'm generally on my toes.
10km/h set at a 7% incline is where I'm at right now, I can just about manage 3km. I started a few days ago with 5mins running, 1 minute break for a total of 15 minutes. In the space of 4 days, I expect to be able to manage the full 18 minutes tonight. But I am absolutely blowing out of my hoop at the end of this.
Is it wise to run at this intensity? My HR is around 175 when doing this, but I am comfortable at this pace albeit for no more than 3km.
My main aim is to be a stronger long distance trail runner with substantial hills on each run, but secondly, I want to trim my belly fat. (6' and 86kg / 13.5st) which isn't substantial, but I don't wear tight t-shirts. Most of my mass appears to be in my legs.
A comment in an earlier thread mentioned stinky sweat (ammonia), I've found that running like this I do get that, never noticed it before.
Am I doing it right, or should I slow down, reduce incline, run for longer?
I prefer to keep my workouts short as I have a very active day walking around 10km in 35c heat in full PPE, if I train for much longer than 30 mins then I also run the risk of not getting fed.
Advice from the PH fitties much appreciated.
I can't give you any advice re. specific training plans to improve your running but if you wanted to mix it up a bit on the treadmill I'm currently doing the following three times a week (Mon/Wed/Fri), all at 5.0 incline: -
3mins - 5.0kph
7mins - 10.5kph
3mins - 5.0kph
7mins - 10.5kph
3mins - 5.0kph
7mins - 10.5kph
I started at 5.0kph and 10.0kph and I add 0.1kph per week, the aim being to keep increasing the speed until I'm covering 5km in that 30mins.
After week 1 I did try and jump straight to 5.0kph and 10.5kph but I blew up after about 3mins of the run
I'm by no means a runner so you might want to try it at the 7.0 incline you're used to or jump ahead on the speed but I quite like the split of 3mins recovery / 7mins work.
3mins - 5.0kph
7mins - 10.5kph
3mins - 5.0kph
7mins - 10.5kph
3mins - 5.0kph
7mins - 10.5kph
I started at 5.0kph and 10.0kph and I add 0.1kph per week, the aim being to keep increasing the speed until I'm covering 5km in that 30mins.
After week 1 I did try and jump straight to 5.0kph and 10.5kph but I blew up after about 3mins of the run
I'm by no means a runner so you might want to try it at the 7.0 incline you're used to or jump ahead on the speed but I quite like the split of 3mins recovery / 7mins work.
Well, I managed the full 3km / 18 minutes last night.
Definitely an improvement over less than a week ago, first time on the incline I was at 5%, 10 KM/H and could only manage 5 minutes running followed by a 1 minute break with 3 runs total.
Tonight I'll stick at the same pace and incline and see how much further I can go. Maybe give 4km a shot.
I also did some more research on the effects it has on your muscles, it appears that the extra work is in the region of 600% for glutes, 300% for calves. With a change in your motion (high knees for instance) it supposedly stretches the calf further and adds further strength.
I'm just happy that I've found a treadmill activity that isn't boring, doesn't injure me and can have me at VO2 max within 15 minutes.
For info, my heart rate is in the high 170, low 180's as I approach the end of the run. Comes down to <130 within a minute of finishing.
39 years old, 6' and 13.5 stone.
Onon
Definitely an improvement over less than a week ago, first time on the incline I was at 5%, 10 KM/H and could only manage 5 minutes running followed by a 1 minute break with 3 runs total.
Tonight I'll stick at the same pace and incline and see how much further I can go. Maybe give 4km a shot.
I also did some more research on the effects it has on your muscles, it appears that the extra work is in the region of 600% for glutes, 300% for calves. With a change in your motion (high knees for instance) it supposedly stretches the calf further and adds further strength.
I'm just happy that I've found a treadmill activity that isn't boring, doesn't injure me and can have me at VO2 max within 15 minutes.
For info, my heart rate is in the high 170, low 180's as I approach the end of the run. Comes down to <130 within a minute of finishing.
39 years old, 6' and 13.5 stone.
Onon
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