Treadmill questions.. how comparable is treadmill running to regular running?

Question

I've heard arguments from both sides- some people say treadmill running will elevate your heart rate higher than running the same speed on a regular track or whatever. Other people (and this makes more sense to me) say that treadmill running is easier, since there's less of a need to propel yourself forward, and you don't have to deal with many of the things you deal with when running outside.. for example: traffic, uneven surfaces, varying slopes, etc.

I'm going to the Marine Corps in October and I need to be able to run up to 3 miles, preferably at (or even better, below) 21-23 minutes. Currently I can run a 7 minute mile easily and the best 1.5 miles I've run was around 10:30. So my plan is to set the treadmill at a 7 min/mile pace or maybe a little slower, and run as long as I can. And try to run longer every time. So that when the time comes that I run 3 miles, my body will already know the best pace to get the time I'm looking for. Does this seem like a good idea, and will it work?

Answer 1

First, it's easier to run faster on a treadmill, for the reasons you list (also no wind resistance). So, it can make you think that you can run faster in your test than you actually can outside.

Another issue with treadmill running is that every stride is the same, so you use the same muscles every time. This can lead to overuse injuries. And, as mentioned in another answer, running on varied surfaces strengthens more muscles, including stabilizing muscles that help prevent injuries.

It helps a lot to simulate the type of course you will be doing the test on.

As far as the type of training, it's important to vary your efforts and distances.

Longer, easier effort runs are the foundation of any good running program. It allows you to put in enough training volume to build aerobic capacity (general fitness) and recover faster from training, while putting less stress on your body (joints, muscles, immune system) than high effort runs. These should be done at an effort level where you can talk comfortably without having to catch your breath after each sentence. In other words, if you are laboring to breath at all, you're going to hard. Spend 70%+ of your time at this effort level.

Other types of training to include:

Sprints, including:

Very short sprints, 5-10 sec, very hard effort, up a very steep hill. Builds strength and stride efficiency.

Short sprints, 30-45 sec, hard effort, up a hill.

Fairly long, almost full recovery between sprints

Extended hard efforts:

VO2Max intervals: 3-5 min, fairly hard (close to 6:00/mi pace), with about half the time in recovery.

LT or Tempo runs: 10-12 min, at or slightly faster than race pace.

Answer 2

Take it from a former marine, definitely  stay off the treadmills when your trying to achieve better distance times, there is no comparison when running on the road to treadmills cause treadmills assist way too much and it will be very hard for you to get an idea what your muscles are actually able to do on their own (unassisted). My suggestion to you is run every chance you get, always try to surpass your best, even if its only by a few seconds, the more you run, the quicker you will become.A good idea is to wear ankle weights while you train, by the time  you test, running those measly 3 miles will be a joke.Don't be afraid to take your run off road either, you will utilize way more muscles running this way.

Best of luck future Marine, your gonna love it in the core, I know I did

Nick

Answer 3

Treadmills are good for those people who fear the weather outside.

Running hills will strengthen your legs faster.

If you need to run 3 miles, then practice with 4 miles or 5 miles, so when the 3 miles will seem short and easy.