Treadmills - We're Talking "Circus Animal Stressful"

One of my fellow running bloggers from the New Orleans area, Jenny, asked me this question:

"A friend and I were discussing road vs treadmill running and wondering why we can run at 6mph on road but on the treadmill run at 5.2mph and get tired much quicker? Have you ever done a blog on that phenomenon ? LOL :) I figured you would be the one who knew best."

When my friends Betsy and Aaron Boudreaux come visit and we go out for a run, I swear she can tell the slightest elevation variance on what I would consider a fairly flat road. I guess that's what happens when you live in a city which is laid out like a soup bowl. What I see as normal near-level terrain she notices as a rise in elevation.

Dr. Jack Daniels talks about the difference between TM and road in the most recent edition of "Running Formula." In fact, he has a series of charts which equate TM pace/elevation to road pace. From what I can tell, most of the possible reasons for this phenomenon all seem to boil down to variation, or the lack of it.

Pace - If you refer back to the comment by Jay Dicharry, PT, which I shamelessly ripped out of that "Running Times" video, It might have to do with the fact there's no pace variation to speak of when you use a TM. We might 'average' 6 on the road it might vary from 5.5 to 6.5.

Equipment - Some TMs are more accurate in their measure of a "mile" than others. If you take a wheel and measure the TM belt, then run it for a minute at 7.5mph, ideally, you should get APPROXIMATELY .125 miles.

Environment -It's harder to stay comfortable running indoors on a TM compared to running outside on your favorite pathway. While we can control (to a degree) the elements in which we run on a TM, especially if it's bitter cold, raining or freaking windy outside, but what we lose in nasty weather we also lose in that cooling airflow we experience in the great outdoors.

Add to that controlled environment the joy-killing factor of boredom. Even though some of the best-equipped gyms have televisions/DVD players/music, the unnatural act of running on a moving belt is mentally stressful. Think circus animal stressful. There's only so much a guy/gal can do to dissociate, so mental discomfort soon leads to physical discomfort.

Now that you've got me to thinking about a run, it might be a good idea for me to grab my stuff in the bag by my coffee pot here at work and get out on the chip trail before the weather turns nasty again.

Happy Christmas to all of you!

A Letter From A Friend...

Every once in a while friends and classmates from the great beyond touch base with me, either through social networking sites like Facebook or shoot me a direct e-mail. Every so often it's just to say hello and make certain we're both still alive and running. Once in a blue moon it's a business call. Today, I did my Lucy Van Pelt ("Peanuts") thing and switched my "invisible sign" to say, 'the doctor is in.'

This time, the "patient" is my close friend, Chuck. Followers of this blog know him fairly well; Chuck is the guy I took out for pizza and beer one evening ("Two Runners Walk Into A Pizza Joint") when he came into town...we were going to go run on the beach, then said, 'stuff it. Pizza and beer is more important.' He's the guy who hooked me up with Tiger Jimmy down on Broadway in San Diego, who gave me my first tattoo. No good deed goes unrewarded, I always say.

Chuck asks:

Hey Brother, how you be? Got a question for you. As I start to increase my mileage on the treadmill I am finding my legs more and more fatigued - complaining when I am going up countless ladders and that kind of thing. I'm sure I am missing something in my diet, perhaps potassium, perhaps carbs, not sure. I am only doing about 20 - 25 miles per week and not really pushing the pace too much. Any suggestions on something I might be lacking and how I can get it? I know the question might be kinda vague but I wanted to throw it at you for fun. Maybe I am just getting old? I don't want to add any calories to my diet as I am starting to drop unwanted fat (about 9 pounds now) and would still like to drop another 7 pounds or so. The mess tries to keep fresh fruit for us but the variety is limited - oranges, papaya, avocado and some more exotic stuff like dragon fruit but no bananas. I am eating lots of veggies and really not much junk at all outside of a couple cookies or a bit of chocolate every now and again.

Hope all is well on your end. We don't get to talk much any more but I do see your postings on Facebook when the morale fascists allow us internet connectivity. Anyway thanks for any suggestions, I am off to get my midnight meal. Then to the gym for my "treadmiles."

So, what would I do in this situation?

Chuck doesn't say specifically whether the leg fatigue is calf, quadriceps or hamstring-related, but it might be both a combination of whatever else he does as part of his work tramping around on all those nasty nonskid surfaces, his diet (which actually sounds better than this ol' coach's) and maybe his run routine.

Three things I recommended:

1. Compression wear - when not running, a pair of calf sleeves or tights will help keep the muscles warm and secure, as well as discourage the blood from remaining down in the lower limbs.

2. Diet modifications - his diet is loaded with fruits and veggies, but it's possible he's not hydrating enough. The microtears which occur in muscles undergoing hard training - and in Chuck's case, real life - might need a little help in repair. This can possibly be covered by adding a little more lean chicken, fish, or beef, or mixing whole grains and legumes to make a whole protein. I don't think a little junk food every now and then is a bad thing...as long as it's a "little."

3. Change of pace - Exactly that. Put a little kick in the treadmill workouts by changing the elevation of the deck; an increase in elevation can be countered by slowing the belt's pace a little...the cardiovascular system still gets its work, but the muscles are worked a little differently. It's kind of like doing barbell curls with the hands at different positions on the bar, or doing dumbell curls, or doing hammer curls (the ones where the wrist and forearm are rotated during the curl). Same thing, only a little different.

The diet and hydration issue is probably the easiest to change, so I would try it first. If that doesn't work, then I would make a change to the treadmill workout, compression stuff would be last.

When looking for a solution, the smallest or most inexpensive changes are usually the most effective. And if they don't work, then you haven't lost any money on the implementation.

Cheers, brother!
MB