Posted: 9/28/2009 2:09:16 PM EDT
|
Is it better to run on the treadmill while it is at 0 incline or with a slight incline of say .5 or 1.0?
I'm being told to always use the treadmill with a very slight incline, i'ts better for the knee's. |
| The incline isnt going to do anything to help or change your form, thus it will have no affect on your knees/hips/back. The treadmill itself is also very absorbant to impact, so that isnt an issue either. The only thing incline is good for is making the workout slightly harder. for example, if you can run a 7/min mile and want to make the workout slightly harder, increase the incline. |
|
Quoted:
and 1.0 is what I use, too - of only because it makes my times more closely correspond to reality. +1. At zero incline, I run faster than I do on the street. 1.0 incline nets me a realistic time. OP, zero incline kind of hurts my knees too. 1.0 feels better. |
|
Thanks for the replies, i'm gonna give it a try with a slight incline and see how it works for me.
Something that has occured several times to me is when I run at 6.5 i'm okay the next day, if I speed it up to 7.0 my knees are sore for several days and will even cause me to have trouble going down steps, don't understand why this is would happen with a small increase in speed. |
|
Quoted:
Thanks for the replies, i'm gonna give it a try with a slight incline and see how it works for me. Something that has occured several times to me is when I run at 6.5 i'm okay the next day, if I speed it up to 7.0 my knees are sore for several days and will even cause me to have trouble going down steps, don't understand why this is would happen with a small increase in speed. That isnt that small of an increase for the human body, and if you make that change randomly while constantly changing at 6.5 you will see training adaptatiion such as muscle/joint soreness. And depending on age and overall health your ability to heal quickly is variant, but expect 3 to 4 days to full recovery. Include activity and stretching in those days and you could see a quicker recovery! |
|
Quoted:
Thanks for the replies, i'm gonna give it a try with a slight incline and see how it works for me. Something that has occured several times to me is when I run at 6.5 i'm okay the next day, if I speed it up to 7.0 my knees are sore for several days and will even cause me to have trouble going down steps, don't understand why this is would happen with a small increase in speed. Your form might breakdown a little bit ... heavier footfalls, leaning forward, etc. Maybe try alternating between 6.5 - 7 and try to run the same at both speeds? Also, it is a good habit to get into to change up your incline and pace a little bit throughout a run since that happens organically when you run outside. |
| Random changes is a good idea with any workout. Your body gets used to one motion, position etc and improvement slows or stops. When I run on the treadmill I leave the speed constant but choose the "Random" function from the programs. Depending on the level you pick, it will raise and lower the incline from 0 to whatever (in my case I let it go up to 3%) throughout your run. This keeps your muscles and joints on their toes (badump ching). |