Newbie Running Questions - Treadmills

I avoid treadmills, so I can't speak to #1 and #2, but your shoulders should not rotate a lot when you run.  Are your hands crossing the center line of your body as your arms swing?  They shouldn't.

At least, that's what I've read and heard.

Hello and welcome!

I really do think that it's harder to go faster on a treadmill. If I'm walking or running... I'm always faster outside with LESS effort than I am on a treadmill.

Outside I can do a 9:30 minute mile pretty easily for up to 3 miles... on treadmill, not so much.

I can walk outside at a 12 minute mile, but can't do it on a treadmill for more than 20 seconds at a time.

I'm not a running expert by any means but here's my 2 cents:

#1) I've found the opposite to be true.  The treadmill helps pull your feet back as you run, reducing your energy expenditure.  Running outside is actually harder b/c of this plus hills, wind resistance, etc.  I typically increase the speed when I run on a treadmill vs. when I'm outside.
#2)  I have found the same thing - slight variance between treadmills - just depends on the brand.
#3)  Try to relax your upper body when you run.  Focus on taking short strides and using your core to do most of the work.


Ruth

I find I am faster outside then with the treadmill.  I feel somewhat constrained on the treadmill. It could be track size or the hand rails that don't let me to stride freely. I'm not sure.  I never run with no incline.  That just seems too easy - I could run faster and forever at 0%.  I usually use programs that change the incline throught the run to somewhat offset the boredom of running on a treadmill.

As for 2, its probably less the treadmill and more like a million other factors like sleep, nutrition, time of day, hydration, muscle recovery (or lack thereof), good day, bad day, etc.

I use a treadmill when I have to and run outside the rest of the time.  I get a lot of time in on the treadmill during the winter and can offer the following.

1.  For me, there isn't much difference in my pace on the tready vs. outside, but I set the incline at 1.5 degrees.  If you don't do this, I would be faster on the treadmill than outside.  On the treadmill set flat with no incline, you aren't really simulating running so well because your legs are not being required to propel your body.  They just have to move your feet to match the speed of the belt without the load that comes from moving the weight of your body forward.  Setting the incline at 1.5 degrees means that you are putting a slight climb angle on the belt that provides a reasonably good simulation of propelling your body forward on the street.

2.  Can't respond to this since I always use the same treadmill at home.  I suppose you are using whatever machine is available at the health club.  I can say that all of these machines require periodic adjustment to the treadway belt tension and also the drive belt tension.  It would be difficult to have two machines that 'felt' exactly alike.  I know my machine at home feels a bit differently after I adjust the belts.

3.  It was a great opportunity to be able to watch your stride while on the treadmill.  I wish I had a mirror at home so I could look for bad habits that you can't see without a third person view.  As far as moving your shoulders, the general consensus seems to be that upper body movement should be minimized.  So, rotating your shoulders back and forth is probably not desirable, but I wouldn't get too obsessed about it.  Everybody has a gait or stride that is comfortable for them and we are not all built exactly the same.  If you are able to be mindful of this tendency and reduce the movement comfortably, then I would say go for it.  Make sure you aren't overstriding.  I suppose that could cause a person to get some upper body rotation going. 

FWIW, from a non-expert runner...

Greg

I do LOTS of treadmill running.  I have lower back issues, so due to the extra pounding and impact that running outside on pavement puts on my spine...I have to limit my outdoor running. 

With regards to your specific questions -

#1 -  I typically run 3-5 miles @ a 6mph pace, but ALWAYS WITH a 1 - 1.5% incline.  At this setting, I have found that I do run a bit faster outside.  My last 5k race I did, I clocked in a 27:55...which is likely to be painfully slow for most runners out there...but for me, is blazing fast. 

#2 - Absolutely TRUE!  Which is why I always try to use the SAME treadmill for each run.  My gym has 2 different brands of treadmills - LifeFitness & Star Trac.  I've always preferred the Star Trac's because they just feel more forgiving to me.  But I definitely feel huge discrepancies between the 2 models.  Running @ 6mph on the LifeFitness treadmill actually feels more like 6.5mph.  Could be a calibration problem...could just be my imagination, too...who really knows?!?  Anyways...I try and stick with the same Star Trac treadmill, so that my runs have some consistency to help me gauge my progress (or lack thereof). 

#3 - There is a window nearby the treadmill I run on, too...so I often check my form in the reflection.  I think another poster said it right, by making sure your arms don't cross the centerline of your body.  Also, keep your arms swinging low near your hips, not up high...as this also tends to make one tense up their shoulders...almost like running while shrugging your shoulders.   I try to keep my upper body as relaxed as possible.  Every now and then, I'll just let my arms hang down loosely by my sides just to untense and relax them for a bit. 

As a newbie also I did some reading and research and found the following:

#1 - Running outside is faster then treadmill when at no incline.  See http://www.hillrunner.com/training/tmillchart.php for conversion. When I run on treadmill I set at 1.5% to get the slight climb like mentioned earlier.

#3 - As mentioned earlier, try not to let arms cross your center as that seems to be prevailing wisdom.

Good luck!

It's interesting that it seems lots of us have different views about whether treadmill or outside running "feels" faster. I think Mrdaner has it right by mentioning that there are SOO many factors involved that could make us feel faster/slower etc. I think I often pick the treadmill on days when it's hot/muggy/raining which isn't the best motivator. When I go outside, I have fresh air, birds, trees, etc which are all great motivators for working hard.

I definitely appreciate the tips about running form. I think I'm keeping my hands too high and therefore rotating my shoulders unnecessarily.

I always run faster outside than I do on a treadmill but I think that's because I enjoy it so much more. I get sooooo bored on the treadmill but outside I feel free and happy when I run. For that reason alone, I think the treadmill feels like more work to me.

The fundamental goal here is to keep your shoulders (and for that matter, the rest of you) relaxed.  Some very good runners -- even elite runners -- run with their arms swinging surprisingly high; if that feels natural to you, AND you can keep your arms relaxed at the same time (especially not 'shrugging' your shoulders up) then I don't think it's a problem.  Just my 2c observation.