{"id":1076,"date":"2017-03-24T23:21:22","date_gmt":"2017-03-24T23:21:22","guid":{"rendered":"http:\/\/rosecitypt.com\/?p=1076"},"modified":"2017-03-25T03:41:44","modified_gmt":"2017-03-25T03:41:44","slug":"treadmill-frundamentals","status":"publish","type":"post","link":"https:\/\/www.kg-testsite.com\/rosecity\/treadmill-frundamentals\/","title":{"rendered":"Treadmill fRUNdamentals"},"content":{"rendered":"<div id='av_section_1'  class='avia-section main_color avia-section-default avia-no-shadow  av-section-color-overlay-active avia-bg-style-scroll  avia-builder-el-0  el_before_av_one_full  avia-builder-el-first   av-minimum-height av-minimum-height-50  container_wrap sidebar_right' style='background-repeat: no-repeat; background-image: url(https:\/\/www.kg-testsite.com\/rosecity\/wp-content\/uploads\/2017\/03\/Treadmill-fRUNdamentals.jpg);background-attachment: scroll; background-position: top left;  '  data-section-bg-repeat='no-repeat' data-av_minimum_height_pc='50'><div class='av-section-color-overlay-wrap'><div class='av-section-color-overlay' style='opacity: 0.3; background-color: #494949; '><\/div><div class='container' ><main  role=\"main\" itemprop=\"mainContentOfPage\"  class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-1076'><div class='entry-content-wrapper clearfix'>\n<div class=\"flex_column av_one_full  flex_column_div av-zero-column-padding first  avia-builder-el-1  avia-builder-el-no-sibling  \" style='border-radius:0px; '><section class=\"av_textblock_section \"  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock  '   itemprop=\"text\" ><h1 class=\"blog-heading\"><span style=\"font-weight: 800;\">Treadmill f-RUN-damentals<\/span><\/h1>\n<\/div><\/section><\/div>\n<\/div><\/div><\/main><!-- close content main element --><\/div><\/div><\/div><div id='after_section_1'  class='main_color av_default_container_wrap container_wrap sidebar_right' style=' '  ><div class='container' ><div class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-1076'><div class='entry-content-wrapper clearfix'>\n<div class=\"flex_column av_one_full  flex_column_div av-zero-column-padding first  avia-builder-el-3  el_after_av_section  el_before_av_one_fifth  avia-builder-el-first  \" style='border-radius:0px; '><section class=\"av_textblock_section \"  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock  '  style='font-size:14px; '  itemprop=\"text\" ><p>Its common runners ask me if treadmill running is the same as running outdoors. Most frequently this question comes from patients who are runners and undergoing physical therapy during injury recovery, the \u2018gym runner\u2019 using the treadmill for fitness and cardio exercise, or the recreational and fitness runner who is less than desiring to run in the elements of a typical Oregon winter. Ironically, I\u2019m writing this during Portland\u2019s early January snow and ice storm.<\/p>\n<div style=\"width: 50%; float: right; margin-left: 20px;\">\n<blockquote>\n<p>Treadmill running can test ones fortitude. A mile can seem like ten. It\u2019s too easy to stare at the seconds ticking down while no scenery is going by.<\/p>\n<\/blockquote>\n<\/div>\n<p>Most elite and professional runner\u2019s I\u2019ve worked with over the years cringe at the thought of treadmill running. A select few enjoy it. Hence, opinions on the benefits \u2013 or lack thereof \u2013 of treadmill running are as varied as is each runner and purely anecdotal. Scientific research confirms that treadmill running is not that dissimilar to outdoor running and benefits are equal.<\/p>\n<p>Research (<em>Clinical Biomechanics 2001, Medicine and Science in Sports and Exercise 2008, Journal of Athletic Training 2010<\/em>) reveals no to only minor differences in treadmill running versus outdoor running with regard to biomechanics, muscle activation and cardiovascular output.<\/p>\n<p>One common practice that run coaches and personal trainers teach is to treadmill run at a 1% grade, simulating equivalent effort as outdoor flat running. However, this strategy only applies if running at or faster than a 7:09 minute per mile pace, which equates to 8 miles per hour or faster (<em>Journal of Sports Science 1996<\/em>).<\/p>\n<p>Treadmill running can test ones fortitude. A mile can seem like ten. It\u2019s too easy to stare at the seconds ticking down while no scenery is going by. You can only listen to so many blogs, watch so much TV or stare at a blank wall for so long. And please leave the phone out of reach. Also, most treadmills don\u2019t decline, so if you\u2019re training for a specific racecourse that involves descents, this will hinder specificity of training and your body\u2019s adaption to imposed demands. Learning pace is also a challenge on a treadmill as you can \u2018set it and forget it\u2019; not requiring you to learn instinctual pacing skills.<\/p>\n<p>In summary, treadmill running is a safe and effective alternative and complement to outdoor running. I recommend not solely relying on treadmill running if you are planning an outdoor fun run or competitive run. Varying the incline \u2013 and decline if the treadmill affords it \u2013 simulates outdoor running mechanics, efforts and endurance. Speed tends to be the most inconsistent variable, i.e. a given pace you\u2019re used to outdoor running tends to feel faster on a treadmill. Go by feel! And when the weather is poor and surface safety is compromised, stay warm and dry and effectively turn the wheels indoors.<\/p>\n<\/div><\/section><\/div><div class=\"flex_column av_one_fifth  flex_column_div av-zero-column-padding first  avia-builder-el-5  el_after_av_one_full  avia-builder-el-last  column-top-margin\" style='border-radius:0px; '><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Most elite and professional runner\u2019s I\u2019ve worked with over the years cringe at the thought of treadmill running. A select few enjoy it. Opinions on the benefits \u2013 or lack thereof \u2013 are varied and anecdotal. <\/p>\n","protected":false},"author":1,"featured_media":1081,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false},"categories":[20],"tags":[28,29],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Treadmill fRUNdamentals - Rose City PT<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.kg-testsite.com\/rosecity\/treadmill-frundamentals\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Treadmill fRUNdamentals - Rose City PT\" \/>\n<meta property=\"og:description\" content=\"Most elite and professional runner\u2019s I\u2019ve worked with over the years cringe at the thought of treadmill running. 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