Optimal Incline for Treadmill Running?

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    Jan 10, 2015 3:55 PM GMT
    During the winter months, I run on a treadmill with an incline between 1.5 and 2.5. I'm trying to figure out if there is an optimal incline to prevent an old knee injury from recurring.

    Many years ago, I did everything wrong when I ran (wrong shoes, worn shoes, running with pain, etc.) I've leaned the error of my ways, but get paranoid that the problem could resurface, particularly when I run on a treadmill. I'd like to increase my mileage and speed, but I've been hold back for fear of injury. Currently, I'm running 6 miles on Mon, Wed, and Fri, at 8 mph - 8:45 mph. I overpronate and wear motion control shoes (Brooks addiction).

    Any advice?

    -Will

  • MikemikeMike

    Posts: 6932

    Jan 13, 2015 8:20 PM GMT
    If you have or get knee pain!

    Resetting the knee reflexology. It works. No more than twice a day. Morning and night!

    You need to sit in a chair with your legs at a right angle feet flat on the floor, not dangling and not pressing too hard on the floor. Knees should be relaxed. Place your right hand over the top of your right knee. Your thumb on your left side of the knee your ring finger and pinky finger on the right pointer finger at 2 o clock. Squeeze both sides as hard as you can stand for 21 seconds count slow. Then use you 2 middle fingers and find the soft tendon right below your knee cap press in really hard for 7 seconds. As soon as you finish strike your right heel to the ground hard. You must be wearing a good sneaker while doing this. Repeat on other side. Always do both sides even if one knee is the problem. You will feel a tingle in your knee and shin. Pain will icon_idea.gif
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    Jan 14, 2015 12:52 AM GMT
    WillMass saidI'd like to increase my mileage and speed

    To what end? For what purpose?

    I'd propose running slower and less mileage. If you want to keep the cardio level up add stationary bicycling before you run, and maybe some on your off days. Wear a heart rate monitor to verify that your heart rate is at an appropriate level for both running and bicycling.
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    Jan 19, 2015 12:06 AM GMT
    I dunno man. Mileage and speed on a treadmill is a bad combination. I think it will make your knee injury worse, since the treadmill can't simulate actual running. Your muscles won't build up and recover properly.

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    Jan 19, 2015 1:23 AM GMT
    xrichx saidI dunno man. Mileage and speed on a treadmill is a bad combination. I think it will make your knee injury worse, since the treadmill can't simulate actual running. Your muscles won't build up and recover properly.

    Seems like it might be hard to find a route where all the streets have an incline between 1.5 and 2.5, whatever that is.   icon_confused.gif
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    Jan 19, 2015 2:33 AM GMT
    Lumpyoatmeal said
    xrichx saidI dunno man. Mileage and speed on a treadmill is a bad combination. I think it will make your knee injury worse, since the treadmill can't simulate actual running. Your muscles won't build up and recover properly.

    Seems like it might be hard to find a route where all the streets have an incline between 1.5 and 2.5, whatever that is.   icon_confused.gif

    Even bro science extends to running. Many years ago, some bro proclaimed that setting the incline on a treadmill to ~2% is the same thing as running outdoors.

    I'm really surprised indoor running tracks don't exist in gyms in regions with shitty winters. This might be a good business idea! icon_biggrin.gif
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    Jan 19, 2015 1:24 PM GMT
    I usually run outdoors whenever I can, but running in cold weather tends to cause problems with my asthma. My lungs immediately seize up. So I rely on treadmills during winter months.
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    Jan 20, 2015 10:01 PM GMT
    I would adjust the incline at random intervals through a wide range of angles to mimic outdoor running as much as possible.
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    Jan 21, 2015 2:33 AM GMT
    WillMass saidDuring the winter months, I run on a treadmill with an incline between 1.5 and 2.5.

    http://www.runnersworld.com/treadmills/biomechanics-expert-debunks-treadmill-running-myths