Have you ever felt that running on a treadmill is more challenging than it should be? You’re not alone. The reality is that the speed displayed on the treadmill might not be as accurate as we think. Let’s explore why treadmill speed is more complex than many believe.
Benefits of Understanding Treadmill Speed
- Consistent, measurable training: While speed may not be exact, it is consistent, allowing you to compare sessions.
- Ability to set precise goals: You can work in very small increments of speed.
- Detailed progress tracking: Most treadmills offer detailed data on distance, calories, and more.
- Ability to train at specific speeds: Ideal for interval or steady-pace work.
The Brake-Thrust Effect
Something interesting happens each time our feet strike the treadmill:
The impact of our feet slightly slows the belt, and the motor works to return it to the programmed speed. This constant cycle of braking and thrusting means the treadmill might display a speed up to 10% higher than our actual running speed, as the motor must continuously compensate for the speed loss caused by our footsteps.
As your session progresses, the machine warms up, potentially causing:
- Decreased friction: Moving parts become better lubricated with use, reducing resistance
- Actual speed increase, despite unchanged display readings: The motor operates more efficiently as it warms up
Consequently, what began as an easy run might become a much more demanding pace without your awareness. This can lead to premature fatigue or even injury if you’re not prepared for the gradual intensity increase.
Sensation vs Reality
Whilst running on a treadmill might feel different, the speed achieved is just as real as outdoor running. The main difference lies in how you perceive the effort, not in your actual movement speed.
Your body works hard, burning calories and strengthening muscles, regardless of the surface. The key is learning to interpret your body’s signals in this unique environment.
Factors Influencing Perception
Several elements affect how you experience treadmill running:
- Absence of wind resistance: Outdoors, natural wind resistance isn’t replicated on a treadmill
- Moving surface: The belt partially ‘assists’ your movement, potentially creating a false sense of ease
- Static environment: The unchanging scenery can alter your perception of speed and effort
Adjustments for Greater Realism
To better simulate outdoor conditions, you can slightly increase the treadmill’s incline. A 1-2% gradient usually suffices for most runners, compensating for the lack of air resistance and making the effort more comparable to street running. However, if you’re training for a race with significant elevation changes, consider varying the incline during your session.
How to Adapt to This Reality?
- Go more by your perception of effort than by the numbers on the treadmill: Learn to listen to your body and recognize different levels of intensity.
- Vary the incline to compensate for the difference with the outdoors: Experiment with different grades until you find what best simulates your outdoor experience.
- Alternate treadmill workouts with outdoor sessions: This will give you a better understanding of how your efforts translate in different environments.
- Use a GPS watch or pedometer to contrast actual speed: These devices can offer a more accurate measurement of your actual pace.
Also, consider performing periodic stress tests both on the treadmill and outdoors to gauge your perception and performance in both environments. Here’s a guide on how to tell if your treadmill is properly tensioned.
Tips for Better Training
Treadmill speed is real but complex. Understanding its peculiarities will help you train more intelligently and effectively. Don’t let myths prevent you from maximising this training tool. With proper technique and understanding of how the treadmill works, you can significantly improve your running performance, both in the gym and outside.
Remember that the treadmill remains a valuable tool in your training arsenal. Used correctly, it can help improve your endurance, speed, and running technique, especially in adverse weather conditions or when time is limited.