Triathlon Magazine Canada



Similar to training in erg mode on a smart trainer, deciding the speed you are going to run in advance ignores self-selection of effort and pace, forcing you to run at the pace of the belt. Besides potentiall­y falling off the back (use the safety cord), overstridi­ng while struggling to keep up can lead to hamstring and calf strains – or worse.

Use incline to help make running safer and more realistic relative to the outdoors. Speeds faster than about 12.9 km/h demand at least 1 per cent incline to offset the wind resistance to create the equivalent work, and more incline is required as you get faster. Running slower than 12.9 km/h has negligible wind resistance, so incline is unnecessar­y.

Maintainin­g a 2 per cent incline forces landing under the body, minimizing form-related injury risk. This incline makes paces more difficult, so the speed of the treadmill needs to be modified to make the effort comparable. Using pace equivalent­s (a chart is available at and training using effort versus pace are best at incline on a treadmill.

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