Whoa ... whoa ... whoa ... wait just a minute. What in the world does the blog title mean. Is this a double entendre? (I think so, but I'm not entirely sure). But in a nutshell, here's how this morning's workout was GREAT, yet nonproductive ...
I had a simply fantastic Tempo Run. 11 miles total, with 8 of them at 6:37/pace ... which is very good for me right now! However ... wait for it ... it was on my treadmill. Boooo. And I consider that somewhat nonproductive. Here's why ...
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Me and Emily (RUN EMZ) at the 2011 Boston Marathon, she's a GREAT
runner, and probably the World's leading treadmill authority |
In my opinion, the treadmill does a great job of getting the heart rate elevated, somewhat simulating the running motion, and provides a wonderful alternative to not running at all due to exterior conditions. But let's face it, it's just not the same as running on the road or a trail. With minimal research, you'll find that most professional long distance runners avoid it when possible. First of all, unless you've got a very high speed, full body fan blowing at a 15-20 mph force, there's no wind resistance. There's not even air resistance. You're running in place. Secondly, I alter the incline and decline on our machine frequently during a workout (our NordicTrack goes to a -3 grade which is nice), but it just doesn't simulate hills very realistically. And thirdly ... and by far the most important ... YOU'RE NOT ACTUALLY RUNNING!!! Your legs are not generating anywhere near the same energy it takes to propel your body forward when you're actually running outside!!! When you're running, your legs are pushing a load, and providing the battery to keep you moving forward. When you're on the treadmill, you're simply letting the machine provide the propulsion energy, and you're basically just timing your leg lifts to keep up with the belt so you don't fall on the floor. Plus, each time your foot lands, the continually revolving belt provides a more than typical jarring force to the sole of your shoe. It actually simulates a slight "braking" action since it's rotating against the direction your foot is landing. Many runners experience knee pain after running on a treadmill, and this is partially why. (Stronger hips can remedy this, but that's another discussion.)
No sir, I'm not a fan of the treadmill. I use it probably 20-30 times each winter out of necessity, but it seems like it takes an actual road run or two to get the real-time speed of the outdoors back. Yeah, yeah, I know Emily (RUN EMZ) uses it for every run ... BUT SHE'S FREAKING SUPER HUMAN!!! She's awesome!!! I honestly have no idea how she does it, but it's not for me. Is it better than nothing ... certainly. Was my workout this morning completely nonproductive ... absolutely not (the title, like many of my blog title's, was hyperbole). But after 10,000 miles the past few years, I would prefer to run everyone of them with actual stationary ground underneath my feet. Hope your training is going well.
... be great today!
You gotta do what you gotta do and if the only way you can run is on a treadmill then that's what it's gotta be. Better than staying in bed which is what I may have done.
ReplyDeleteNo you wouldn't have, you would've got out there like you always do - you're not kidding anyone.
DeleteI can only do the treadmill once in a while. When I had access to one at the gym at the apartment complex I used it quite extensively, especially if the weather was really cold or if it was snowy / icy out. Being that I live near a bike trail (that is plowed in the winter), I currently don't own a gym membership, and the fact that we've had a super mild winter, I haven't had the need to use a treadmill. I have to suck it up or don't run and 90% of the time, I just suffer in the elements.
ReplyDeleteLast winter, when I lost access to a treadmill, I found a mile stretch of road that I ran back and forth on even if it was dumping snow or freezing cold. So if there is a will, there is a way.
Also, if you ever want to try tedious sometime, try pool running. It's like watching paint dry.
To me, treadmills are great for doing speed workouts or if I simply have to get some miles in. However, if in an alternate universe, outside running was banned, I'd probably quit running all together rather than do everything on a treadmill. I simply enjoy running outside.
I wouldn't discount your workout too much. Your heart rate was certainly elevated and while the motion was an altered stride, treadmill running can be a good training tool.
Keep up the good work and Happy New Year
Eddie
That's funny Eddie, I've also ran back and forth for 1/2 mile to mile increments during inclement weather, just to avoid running inside.
DeleteThe TM can lead to injuries, that's for sure - you have increased impact forces because the belt is moving toward you. It's not just an impact, it's a collision. And people with labral tears/repairs are supposed to avoid them like the plague, which is fine with me, since they bore me to death.
ReplyDeleteBut still. That's a heck of a tempo.
Yeah Gracie, there are many who feel like the treadmill leads to injuries, but I didn't know that doctors don't recommend them for hip surgery recovery, that's interesting.
DeleteI mean no disrespect but I couldn't disagree more with your thoughts on the Treadmill and some of the people in this section commenting on it. Again, no diss, but what I know of you from your blogs is that you're a stubborn man (like most of us) and you believe what you believe in, like your theory on not slowing down during training even though there's very many studies out there that provide substantial evidence that the biggest gains come from this method quicker than any other approach (see Matt Fitzgerald's 80/20 book).
ReplyDeleteThere are studies that prove that a 1% incline is equivalent to a normal wind resistance outside so if that's the issue, just add 1% to your incline. And as for it being unnatural, sure, but try doing a 60-90 mile week on a Mill compared to outdoors. I guarantee you you will come out of it feeling better after using the Mill because of the softer landing.
Nothing beats outdoor running, this coming from a treadmill enthusiast, but to act like the treadmill isn't a productive workout is silly. Jack Daniels, legendary running coach, often has Ryan Halls doing huge incline runs on his treadmill simulating hills. More and more professional runners are using it to lighten the load on their legs. I can link articles if you'd like. Your tempo run was absolutely productive. I bet your HR was soaring because of the temp of it being indoors.
No disrespect taken in the least Arlem, to the contrary, I always enjoy opinions counter to mine, and also the frank discussions that ensue. Ha, you're right, I'm pretty stubborn about most things, (I think it gets worse as I get older) but I try not to close my mind off to new training ideas. I've just never subscribed to "just because we've always done it this way" practices. That's the reason why I began running faster long runs long before I ever even heard of Renato Canova, the Olympic marathon coach who also recommends it. I had opposing feedback from a couple of different bloggers on that theory alone, but I just found it worked for me, and have PR'd numerous times after changing to the method. (Of course not every long run is ran at MP, a little less than half ... and yes, I've read Matt's book, it on the shelf in the other room. Actually, I think most people have the misconception that I run all of my workouts fast because those are pretty much the only ones I post, but I'm very close to the 80/20 rule as well. As an aging runner, I don't know how anyone could stay healthy by not keeping the workload heavily favored to lighter, slower workouts, I just thought that was a given with everyone. But I am a HUGE believer that for time oriented folks, most don't mix in enough marathon paced long runs, but that's another discussion, ha)
DeleteRegarding the treadmill, I'm probably not making my point clearly. I'm not trying to run a campaign against them, but for me at least, if I train on a treadmill consistently, it seems to set me back a little. Can you get a good run in ... sure. Is it better than nothing, or a cold run where you're fighting the cold more than running ... sure. But after running 10-15 straight runs on a treadmill, the first few runs back on the road feel slow, sluggish, and my legs seem to work a little harder to push my body weight, because obviously on a treadmill, you're not pushing any weight at all. I always feel like the treadmill spoils me. For me, it's much easier than outdoor running. Even when running up-tempo, it just seems like a "light day" because there are no corners, no change in terrain, no tree limbs or rocks or grass or curbs to avoid or jump over. Just the same straight ahead, recruiting a very limited set of muscle fibers. But yes, I obviously use it and get decent work in.
In my back to back 3,000+ mile years, I put up endless 80+ mile weeks, all without frequent treadmill use, and had minimal issues with the pounding of the ground. Knock on wood - I've never been injured, even after 13,265 miles over the last 5 years. But I would certainly agree that running this type of mileage on a treadmill would provide more cushioning, and give your legs a break.
I ran out of room on the last response, ha ... here's the conclusion ...
DeleteI guess my point is this ... I would certainly recommend to everyone using a treadmill when necessary - and if they want to use it all the time, who cares - it's their running, not mine. And if I were not training for a specific time in a race, I would probably use it more too. But I know without a doubt for my body, and the fitness level I need to run a marathon at the speed that I want to run it - if I trained exactly the same way for 12 weeks on a treadmill vs. road and trail training ... and then ran a road race, I would be in much better shape, much faster, and probably yield much better results after the road and trail training. But who knows, maybe not.
Actually I really your comment about the treadmill a few days ago because it really got me thinking and inspired this post (which reader comments often do). As experienced runners (you obviously more than me), we could both find endless research from endless coaches that support different theories. For example, to your 1% rule, there is quite a bit of research that supports it, but also quite a few scientific studies that debunk the theory all together. Who knows, I'm not a scientist or a coach. But what I've always tried to emphasize from day one on this blog, is these are only practices that work for me. I love experimenting and have learned a lot from trying different methods myself, and not sticking to one practice because an author somewhere says I should. I can tell you're a well read and well studied person with a passion for running. And that we can agree on ... but I probably won't be running beside you at the gym on a treadmill anytime soon - ha - thank you so much for the feedback and have a great week!
Just had my first treadmill workout of the season. 3 x 2 mile (6:22 progressed to 6:10) and the hardest part was staying mentally focused. Just boring. I wasn't breathing super hard or extremely exhausted after each repeat like I would be if I were on the road. I hope the -35 windchill goes away soon here in MN.
ReplyDeleteThanks for reading! Yeah, that's the toughest thing for me too. It seems like I can always run faster and more comfortably at "uncomfortable" paces on the treadmill. It was cold here in KC today, but nothing like that - that's insane man! I was in Mason City, Iowa last year on a day when the windchill was near -50. That was the single coldest I've ever been. Thanks again for reading!
DeleteI've been reading on and off for a couple of years. It just depends if I am blogging or not. Your blog is always enjoyable to read! But anyway, I agree with the running comfortable at uncomfortable pace statement. I should have been struggling at the end of my repeats but was strolling along fairly casual consider the 'pace' I was running. -50 windchill sounds like last year in the polar vortex. We had 6 days of school cancelled because of that crap.
DeleteDid you have ANY incline on to simulate wind resistance, slight elevation changes etc.??
DeleteYes, with treadmill workouts, I usually will do 10 or 11 miles, alternating every 1/2 mile between +4, 0, and -3. I never do a treadmill workout without changing the elevation. If I'm simulating hillls, I'll alternate between +3, +5, and +7
DeleteI too have ran the same 1/2 mile patch over and over again to avoid the TM. However, as the children kept somehow arriving I have learned to utilize my time and on the TM and now it makes up about 80% of my training runs. I still prefer the good old outdoors over the TM any day for all the reasons you listed
ReplyDelete: )
Oh and I did get your comment on my blog
My email is runninghard85@hotmail.com