Incline settings on a treadmill

[danbong]

An article in a running magazine stated that to reduce soreness in the hamstrings when using a treadmil, set it to a ten degree incline and reduce the speed to make an equivalent difficulty as when flaat - but they never said how to determine that (i.e. what percentage to reduce the speed by). Does anybody know a rule of thumb on how much to reduce the speed by for a ten degree incline?

[Sohan]

Why are your hamstrings sore? From running? Or something else?

Not sure what the article you're referring to is, but the cure for muscle soreness in the hams is not likely to be running on a 10 degree incline. Rest, stretching, ice, and self-massage are the best bets, along with going easy until the soreness dissipates. If you are experiencing recurring hamstring soreness, you need a trainer or sportsmed physician to diagnose what you are doing wrong or whether you have a more severe injury.

I've subscribed to Runners World and Running Times since the 80's. Take much of the advice you get there with a grain of salt--even if it's correct most runners are likely to misinterpret it.

Respectfully,

Sohan

[Aodhan]

An article in a running magazine stated that to reduce soreness in the hamstrings when using a treadmil, set it to a ten degree incline and reduce the speed to make an equivalent difficulty as when flaat - but they never said how to determine that (i.e. what percentage to reduce the speed by). Does anybody know a rule of thumb on how much to reduce the speed by for a ten degree incline?

It will work, but it's not the best thing. Basically, you are shortening your stride, and not completely extending the leg, so your hamstrings have a more limited range of motion and they don't get stretched out.

However, it places a lot more stress on different parts of the legs and lower back, and if you keep it up you will develop aches in different parts of the body as you try to compensate.

When I was doing cross country, we only ran specifically hill workouts once a week.

Aodhan

[danbong]

Thanks Sohan and Aodhan.

[Meguro]

I'd read that increasing the incline on a treadmill to 3% approximates running on flat terrain. You adjust the speed to whatever is appropriate for your workout and your objectives.

[Sohan]

I'd read that increasing the incline on a treadmill to 3% approximates running on flat terrain. You adjust the speed to whatever is appropriate for your workout and your objectives.

More like about 1 percent, really.

With respect,

Sohan