How To Run On A Treadmill - [4 Tips to Get Better Data]

[@Teddy_J]

1% Rule only a factor at faster speeds. A 1996 study by Jones and Doust found that running at a 1% incline on a treadmill uses the same amount of energy as running outside at the same speed on level ground. This study used a 1% treadmill grade over a duration of about five minutes and at velocities between 2.92 and 5.0 m s-1. However, a 2020 systematic review and meta-analysis by Miller et al found that running at submaximal speeds at 0% and 1% incline is not statistically different between treadmill and overground running. According to Runner's World, no adjustment is necessary at paces slower than 8 mph (7:30/mile pace). Between 8 mph and 11.2 mph (5:21 pace), a 1 percent treadmill grade provides the right adjustment.

[@dreseat123321]

Nah, some new studies from Norway suggest that the aerobic benefit actually comes more from the Strava post than the actual running. Kind of counterintuitive but something to consider for beginners.

[@flobergruns]

Cyrus and I literally just lol'd at the studio

[@andrewcheyne4569]

If it's not on Strava then it never happened .... simple fact

[@umbreon9158]

they don't think it be like it is, but it do

[@seth.dubois]

The ability to maintain consistent pace/effort on treadmills is really beneficial for controlled tempo/threshold efforts. For those with a tendency to start workouts a bit too hard (guilty), the treadmill can be a great tool to mitigate this.

[@thetonitone]

I think we need a full video on your strength/PT exercises that you are doing this cycle!!! I have had similar pain in my groin & I would love to incorporate these exercises into my routine!!! Thanks man!!! Great video as always

[@kengifford3714]

Mentally enduring a 10+ mile run on a treadmill might actually be harder than physically enduring a 10+ mile run.

[@julsduran-buchsbaum8230]

I agree, I get so so bored and always struggle

[@aguilas583]

Watch a lot of KZbin 🙂. It’s the only way I got through a 16 mile treadmill run. Otherwise…I would rather fall off the treadmill than run on it lol.

[@flobergruns]

So true hahaha

[@aguilas583]

@@flobergruns with Colorado deciding to snow on my long run days this winter, I have gone through your marathon build playlists a lot. I appreciate the effort and time on creating awesome videos!

[@FastNFree13]

When I need to do a treadmill LR, I make a workout. It doesn’t even need to be a hard workout - even something like alternating paces every 0.25 miles, add some surges, etc. Anything to add some variation so I’m not just going in feeling like I have an overwhelming amorphous blob of 10+ miles to get through.

[@seen72]

I've been travelling for work in a high risk region and have been stuck to the hotel treadmill, so this is exactly what I needed 👍

[@MaxHeadspace9mm]

If you look carefully the manufacturer of the treadmill actually sets a slight incline in the design already. So even at 0% you are running at a slight incline. Beyond that you only need to add additional incline at higher paces. Usually about 7-8 min per mile. Because wind or air resistance.

[@rubarb1275]

I find that running inside can sometimes feel harder than outside, mainly because of a lack of ventilation. Getting airflow through the room is important, or even use a fan just to keep the air moving and cool the room down.

[@AliMohamed-tr1ii]

As a treadmill runner, I appreciate your insight. Here in Seattle, it’s gross outside for most of the year.

[@bkhowson]

I have a Peloton Treadmill configured to automatically upload activities to Strava. I configure my watch (Garmin FR245) to broadcast heartbeat (ANT+) during activities, start a treadmill run which I discard at the end. This way Strava gets the Peloton stats with heartbeat from the watch.

[@PBlaik]

I feel like treadmill feels harder than it is... but regardless I use it if its poor weather or sometimes for workouts, its much easier to dial in your speed/pace and not have to worry about stop lights, wind, etc...

[@nevkdav7875]

thanks for the vid man, good vibes! about the comment that 'the treadmill knows' the distance. not so sure that's true, there's a bunch of tools that were developed just to get consistent treadmill data. nonetheless, sticking consistently to either the treadmill, watch, footpad will allow progressive training!

[@stevengardner8152]

Treadmill distance is more accurate than your watch. The treadmill is calibrated such that any given RPM of the treadmill motors equates to a known speed. That speed multiplied by duration equals distance. The watch, foot pod, etc are all using accelerometers which take acceleration data and integrate it twice to get position/distance. The integration process results in an unknown constant term, which the algorithms do decently at working around but either way it introduces uncertainty. Because of the equations for power, just having the base acceleration data is excellent. But as soon as that is integrated for velocity or distance it becomes slightly less trustworthy. That said, if running at a specific training pace (say zone 2) on a treadmill gives foot pod data of 150W and running at the same speed outside is 170W, then it might be more useful to ignore speed/distance altogether and just find the treadmill speed run at 170W. I would be more confident of a training stimulus from hitting a desired power for a given duration than trying to equate treadmill miles to road/trail miles.

[@brentg2792]

Treadmills are great for pushing the limits of fueling too. I used to under eat in ultras out of fear of having GI issues. Really started taking in more calories on treadmill long runs knowing the toilet was 15 ft away and got over the GI fears and found out I could comfortably take in way more than I was.

[@raesianNW]

This is a little late, but what you're talking about here literally describes my scenario too! I got diagnosed with ulcerative colitis last year and it completely took over my life. I went from being active to basically sedentary every day because of all the "things" that come with a GI disease. I love running/walking outside for the fresh air, but just like you I'm so nervous to eat before or consuming anything other than meds/water under the fear of not being able to make it to a bathroom out there. So, I mostly do just a lot of runs inside on a treadmill near a bathroom/water source. Just wanted to say I appreciate your little guidance here in your comment and transparency because it's a fear of mine too!!

[@Kureshiman]

Hey! Thanks for the video. I have a stupid question: I use different shoes for my outdoor runs. Should I use that variety for the treadmill aswell: as in, for example, some plated shoes for speed runs and super cushiony ones for long runs. Or, given it’s a belt, the shoes don’t matter.

[@thisiswesanderson]

Do you ever use the "manual speed" setting on the indoor runs with your coros? I hate that they only have options in intervals of .5.

[@bryanmcgill752]

I work at sea on a 4 weeks on 4 weeks off rota so more than half my training is on a treadmill. I find it really helps with paces and form plus I know I can get to a toilet within seconds! 😂 appreciated the “lads” comment at the start!

[@jaerdahl]

I always question treadmill acurracy. My easy, long run pace outside feels so much easier than what my treadmill says is the equivalent speed.

[@flobergruns]

yeah, it can be psychologically demanding for sure. The body knows effort and heart rate though, so maybe consider using those metrics to determine how hard you're going on the workout.

[@ShannB650]

Hey Eric! Can you recommend shoes specifically for running on the treadmill? Logging majority of my miles on the tready these days. Thanks!

[@Bryan_Gutierrez]

Good tips here. I did a lot of my last marathon prep on the treadmill & learned these things throughout it! I even did my last 22 mile workout, w/ marathon pace work in it on the treadmill 😬

[@KENMUNOZLIFE]

Needed this video!! Thank you🤟🏼

[@flobergruns]

Thanks for watching!!

[@JayFriedrichs]

Ive always loved treadmill running tbh. I love how you can pace control so well - as well as can watch youtube, podcasts, videos. I kinda just get into a zone.

[@imjustinruns]

Needed this! I just bought the 1750 as well. Loving it so far.

[@flobergruns]

Epic! Glad I could help a bit!

[@Abundioo]

What treadmill do you use?

[@flobergruns]

Nordictrack commercial 1750 🤘🏼

[@scheddar2733]

Great stuff, thank you. How difficult is it to calibrate the treadmill given that all the metrics are based on how it's caiibrated? And how routinely do you need to recalibrate? Weekly? Monthy? Yearly?

[@schism26]

Super helpful! Thank you!

[@arikiohman090]

What about if you instead of running on 1 % on the treadmill, just run faster paces to compensate for there beeing no wind? Love the channel, im going for my second attempt on sub 3 may 5. this year.

[@borja14pastor]

Thanks for the video, I also run a lot in the treadmill during winter. One additional thing I would add is that different treadmills give slightly different readings, so don’t feel bad if you’re running slower if you have switched treadmills

[@flobergruns]

Yup, just get that work in & know you did it :)

[@mayadethabrew-hutton4342]

The treadmill I ran on today was definitely not accurate. I always go with the conservative number which seems to be my Garmin. The treadmill said I ran about 1.5 miles more which would have been a PR for me ( I definitely didn't do that)!

[@LuNa4Death]

I fookin knew it! I have so many people to tell 'I told you so' when they said treadmill runs aren't transferable to actually training outside so they tell me to skip running day if it has to be on treadmill 😂 A run is a run.

[@andresgomez-bo7tf]

Floburg when you use the COROS POD can you see you Running power data for indoor running?

[@flobergruns]

Just checked my most recent treadmill run, and it looks like it's not a measured metric, unfortunately.

[@johnashley41]

Great video!

[@samiballer]

Which treadmill do you use? Looking for a one that allows me to go decline

[@Mattseagles5]

I'm super curious about the bricks with distances and dates written on them lol, sorry if I missed a prior explanation

[@cdougs12]

Building blocks of training block maybe

[@Alex.running]

Thanks for sharing. I just bought my sole f80 due to the weather and my condition (got cold running in rain and cold) and I don’t regret but seriously somehow I cannot do exactly the same as I am outside. I feel tired easily doing even slower pace..I am thinking because I don’t get to running on treadmill and so my stride is short relatively. I am okay to do interval training on it though…but I can never run longer than 6 miles easy pace without feeling tired or bored (I usually do 8 miles at least and up to 15-18 miles at the weekend) any suggestion on improving easy run on treadmill?

[@flobergruns]

I love listening to youtube videos - even bought a tripod for my phone to watch stuff while I run on it. I eventually want to get a TV in my gym for that reason as well. It can be so boring, but I love being able to catch up on stuff I feel like I've been missing.

[@adammayes58]

Does your watch not ask you to set the treadmill speed every lap when doing intervals using indoor mode? Super annoying for me using an apex 2. I just use outdoor mode with a stryd pod.

[@flobergruns]

No, just the total distance, and then it calibrates it. If I don't give it enough time to calibrate in the beginning though, it'll be wayyy off at the end (saying I run a 16:00 minute 1st mile sometimes)

[@ponderingfox]

Using Zwift on a treadmill makes it much more interesting for me. Also, audiobooks.

[@flobergruns]

Still haven't tried Zwift yet! Need to get back on my audiobook grind.

[@JasonBodie]

Great info.

[@JasonBodie]

I also do these runs to save my legs while being able to increase my weekly miles. As a 50+ runner, I use treadmill on days I’m doing doubles.

[@MrColez1234]

This is great info, thank you Mr. Floburg!

[@flobergruns]

🤝🤝🤝

[@stevemckellar4978]

I use the treadmill to dial in my heartrate for easy runs. I can't seem to hold a slow enough pace outside.

[@wayway9876]

0:01 we need a ‘try not to laugh challenge’ with this guy

[@timtrenholm3698]

There really is only 1 option for treadmill running, the Stryd foot pod. I wear it for all runs for over 3yrs (outdoor or indoor), and allows me to jump on any treadmill and get accurate data on my watch and simply use the speed buttons on the treadmill to go faster/slower. The problem with treadmills is that motors can fluctuate widely. I've seen a treadmill change 20-30Ws at the same speed over a period of 30seconds. That's HUGE. I also don't need to even look, worry or care what the treadmill says. Now....the Stryd pod isn't cheap. I got it to train with power instead of HR/pace, since it's kinda like RPE for dummies. It allows me to determine a race power number which I can use on any day, on any course, in any weather and know how hard I can push. I might not get the "time" result I want. But I will always know how good the quality of my race effort was.

[@billkane2504]

I use STRYD as well to do the distance and power on all my runs, so much better and very accurate. Pricey but it lasts and is set it/forget it. Also I prefer the STRYD app and pay the subscription. On a treadmill you need to use STRYD app to get accurate power from the foot pod (in the app you set the incline, I use the app on a Garmin Felix 7). I have noticed most treadmills I use (Woodway and Peloton) paces are fast by :20 to :30, this is the air resistance and the fact the belt is getting pulled under you. So a I set a pace of 7:40 on the treadmill and it is equivalent to 8:00 outside on the flat i.e. the power of these is equivalent via foot pod. I train by power, but obviously note my paces at different power levels.

[@LermaBern]

The existential dread I feel while on a treadmill is hard to calculate with data

[@flobergruns]

There's no truer thing that's ever been said.

[@BigStevo1]

I love the treadmill but it always feels much easier than running outside. Like I can hold much faster paces for longer on the treadmill than I ever could outside

[@DD_Davey]

Loud rock n roll playlist gets me through

[@Derekcrim]

don't hate on the treadmill and, more profoundly, don't hate on anyone else who digs a treadmill...running is supposed to be fun

[@flobergruns]

Amen

[@brwalk0069]

My treadmill training thoughts are the exact opposite to yours. Get a foot pod with good accuracy (something like a Stryd) and use the pace data from that to dictate your run. Treadmills are notoriously unreliable for calibration, especially if you have to use treadmills in gyms and can't always run on the same treadmill.

[@AZ-hm2or]

I have heard that the 1% rule was debunked. I think JD may have said something similar in his book. May want to look into that. I do 0.5% just in case.

[@snorlax_5590]

Tready is a vain of my existence. I ran intervals on slippery roads this chicago winter and risked falling just to avoid it. Did I hit my paces? Of course not😂😂

[@flobergruns]

hahahahaha we've all been there

[@hahaheslop]

I did a 16 mile run on a treadmill in India, thought I was going insane! 😅

[@flobergruns]

Yeah, those long ones are brutal. Way to get it in though!

[@hahaheslop]

@flobergruns thanks dude! Really great videos, keep it up. 😊

[@realDougSheppard]

Helpful tip #1 for treadmill running: DO NOT FALL OFF!

[@SantaCruzRunner]

Sadly I live in Santa Cruz, CA where I never require the use of a treadmill. I'm always jealous of the icy facial hair you Chicago runners are able to achieve.

[@flobergruns]

hahahaha - as much as I don't like the cold, I have to admit, changes in the seasons is such a nice shake-up.

[@B-ex3ib]

no one cares.. now if you were kipchoge we would all be here listening. instead here we are listening to a guy who runs 2:40 marathon and he talks like hes sub 2:10. bahhaja😂

[@kalvin.]

This is his channel, no one is forcing anyone to watch or take his advice. Go troll elsewhere

[@B-ex3ib]

@@kalvin. id walk laps around you two. bahhaha

[@kalvin.]

@@B-ex3ib eh, that was a pretty weak attempt, 3/10 do better next time 😉

[@B-ex3ib]

@@kalvin. hahaha train more......then come back...long ways to go before you reach medicore. bahahhaha

[@SherryOram72]

I ran 22 km on my treadmill yesterday 🫣🤭