WEBVTT 00:00:00.110 --> 00:00:02.950 Strap season, you know, I'm doing whatever it 00:00:02.950 --> 00:00:05.009 takes put out never hitting the brace getting 00:00:05.009 --> 00:00:07.889 the medals. I'm ready to race Yeah, yeah, yeah 00:00:07.889 --> 00:00:11.130 time to get it on life is not a dash live it 00:00:11.130 --> 00:00:26.510 like a marathon. Who ready? Welcome to not another 00:00:26.510 --> 00:00:30.429 running podcast. I'm your host line six Today 00:00:30.429 --> 00:00:32.869 we're killing a debate that never needed to exist. 00:00:33.189 --> 00:00:36.189 Treadmill vs outdoor running. Some runners swear 00:00:36.189 --> 00:00:38.750 the belt doesn't count, others avoid the road 00:00:38.750 --> 00:00:40.909 like it's trying to humble them. But if you're 00:00:40.909 --> 00:00:43.289 serious about becoming a complete runner, you 00:00:43.289 --> 00:00:46.590 don't pick sides, you build systems. Because 00:00:46.590 --> 00:00:49.270 the truth is, the road builds resilience, the 00:00:49.270 --> 00:00:51.990 treadmill builds precision. One exposes your 00:00:51.990 --> 00:00:55.229 control, the other tests your durability. And 00:00:55.229 --> 00:00:57.649 if you're training for something real, a marathon, 00:00:57.890 --> 00:01:00.159 a breakthrough season, A stronger version of 00:01:00.159 --> 00:01:02.899 yourself? You need both. Today we're breaking 00:01:02.899 --> 00:01:05.519 down the physiological differences, the training 00:01:05.519 --> 00:01:08.099 advantages, and how combining the treadmill and 00:01:08.099 --> 00:01:10.840 outdoor running is a blueprint for becoming a 00:01:10.840 --> 00:01:14.599 complete runner. Let's get into it. Universally, 00:01:14.739 --> 00:01:17.599 in the running space, the treadmill gets a lot 00:01:17.599 --> 00:01:22.859 of hate. They say it's boring, it's easy, it's 00:01:22.859 --> 00:01:26.480 cheating, it's not real running. Well, for the 00:01:26.480 --> 00:01:28.680 last 14 weeks, I've been training for the Rome 00:01:28.680 --> 00:01:32.799 Marathon, and I've utilized a treadmill for about 00:01:32.799 --> 00:01:35.560 60 % of my running throughout this marathon build. 00:01:36.379 --> 00:01:40.280 So, before this marathon build, I would do all 00:01:40.280 --> 00:01:44.439 my workouts on the track. Anyhow, this past winter, 00:01:44.840 --> 00:01:47.519 I went to do a workout on the track. It was too 00:01:47.519 --> 00:01:51.900 icy, so I had to take it indoors. Well, first 00:01:51.900 --> 00:01:55.519 thing I did was I opened up my Whoop app. Got 00:01:55.519 --> 00:01:59.219 on a whoop AI and I asked the whoop How do I 00:01:59.219 --> 00:02:02.079 get my indoor workout to be as good as the outdoor 00:02:02.079 --> 00:02:05.700 workout? The treadmill is inferior, right? We'll 00:02:05.700 --> 00:02:08.979 be in the smart geniuses. It is told me What 00:02:08.979 --> 00:02:13.539 you can do to make it? about 95 to 100 percent 00:02:13.539 --> 00:02:18.039 as close to outside It's turned incline to 1 00:02:18.039 --> 00:02:21.860 % incline and that will give you the same physiological 00:02:23.210 --> 00:02:27.569 Benefits is running outside. So unless to my 00:02:27.569 --> 00:02:32.129 woop and I put the incline on the 1 % incline 00:02:32.129 --> 00:02:36.810 and that day happened to be 1k repeat Anytime 00:02:36.810 --> 00:02:39.810 I do 1k repeat whether it's on the track or now 00:02:39.810 --> 00:02:44.069 on the treadmill My heart rate is redlining. 00:02:44.069 --> 00:02:47.250 I'm talking about maxed out feeling like my heart's 00:02:47.250 --> 00:02:50.129 gonna jump out of my chest And so when they say 00:02:50.129 --> 00:02:54.479 the treadmill is easier That's a lie because 00:02:54.479 --> 00:02:57.360 on the treadmill, my heart felt the same way 00:02:57.360 --> 00:03:00.500 it did outside. Actually, I think it felt a little 00:03:00.500 --> 00:03:04.080 bit harder because on the outside, I'm not a 00:03:04.080 --> 00:03:05.599 professional runner. I ain't been running this 00:03:05.599 --> 00:03:09.280 long. So my paces tend to drift in and out. So 00:03:09.280 --> 00:03:11.580 when I'm running on the track, I look down at 00:03:11.580 --> 00:03:14.439 my watch and I'm running 10 seconds faster than 00:03:14.439 --> 00:03:16.939 I'm supposed to. Then I slow down and I'll be 00:03:16.939 --> 00:03:19.460 running 10 seconds, 15 seconds slower than I 00:03:19.460 --> 00:03:23.530 need to. But on the treadmill, You punch that 00:03:23.530 --> 00:03:25.490 pace in, and that's the pace you're going to 00:03:25.490 --> 00:03:29.009 be running, player. There ain't no, what you 00:03:29.009 --> 00:03:31.969 call it, ain't going to be no drifting. And that's 00:03:31.969 --> 00:03:34.129 the benefit of the treadmill. It teaches you 00:03:34.129 --> 00:03:37.289 how to pace. I was telling a friend one time, 00:03:37.289 --> 00:03:40.330 because they was telling me they felt like the 00:03:40.330 --> 00:03:44.050 treadmill was easier for them than running outside. 00:03:44.629 --> 00:03:48.550 And I said, nah, the fact is the treadmill is 00:03:48.550 --> 00:03:53.289 your pacer. Think of it like this. When those 00:03:53.289 --> 00:03:56.270 guys are running marathons on TV to break records, 00:03:56.430 --> 00:03:58.949 they have pacers. The reason being is because 00:03:58.949 --> 00:04:01.810 having something to pace you makes life a little 00:04:01.810 --> 00:04:04.310 bit easier. It takes the thinking out. So when 00:04:04.310 --> 00:04:06.689 you're on a treadmill, it's doing all the thinking 00:04:06.689 --> 00:04:08.830 for you. All you gotta do is just turn, key, 00:04:08.830 --> 00:04:11.810 and go. Another benefit of the treadmill is the 00:04:11.810 --> 00:04:14.969 ability to change the elevation. This has been 00:04:14.969 --> 00:04:18.189 a huge game changer for me and my fitness during 00:04:18.189 --> 00:04:22.920 this build. First, on just easy steady state 00:04:22.920 --> 00:04:27.120 runs being able to Adjust the incline and simulate 00:04:27.120 --> 00:04:31.180 being outside But however outside you don't get 00:04:31.180 --> 00:04:34.160 to decide how long the hill is on that treadmill 00:04:34.160 --> 00:04:36.879 I can make that hill as long as I want it to 00:04:36.879 --> 00:04:40.939 be but the biggest thing that really gets me 00:04:40.939 --> 00:04:43.680 excited about the treadmill is in this build 00:04:43.680 --> 00:04:46.819 I wanted to play around with the Four by four 00:04:46.819 --> 00:04:50.079 method to try to increase my vo2 max and I wanted 00:04:50.079 --> 00:04:55.939 to do it as a double on a speed day. So I talked 00:04:55.939 --> 00:04:59.980 to my whoop again. I said, hey, man, I want to 00:04:59.980 --> 00:05:02.740 utilize the four by four method to increase my 00:05:02.740 --> 00:05:07.699 VO2 max. However, at my age, I don't want to 00:05:07.699 --> 00:05:10.120 get injured by doing too much speed training. 00:05:11.180 --> 00:05:13.639 And my whoop, being the brilliant genius that 00:05:13.639 --> 00:05:17.060 it is, said, OK, well, this is what you could 00:05:17.060 --> 00:05:20.949 do to take off some of the mechanical load. You 00:05:20.949 --> 00:05:23.569 could adjust the incline on the treadmill to 00:05:23.569 --> 00:05:27.990 let's say 11 % and then you can adjust the speed 00:05:27.990 --> 00:05:31.329 to seven miles per hour on the treadmill and 00:05:31.329 --> 00:05:34.149 try to run that for four minutes and see if you 00:05:34.149 --> 00:05:38.129 get to that 85 to 95 % of your max heart rate. 00:05:38.730 --> 00:05:42.610 So sure enough I went and I did that and I found 00:05:42.610 --> 00:05:47.230 that at a 11 degree incline but a speed of 6 00:05:47.230 --> 00:05:50.449 .5 that would get me in that sweet spot of the 00:05:50.449 --> 00:05:55.430 85 to 95 percent heart rate range. So next week 00:05:55.430 --> 00:05:58.430 when I had my speed session in the morning, I 00:05:58.430 --> 00:06:02.550 went back that night and I do four minutes at 00:06:02.550 --> 00:06:07.310 that incline at a 6 .5 speed and then I rest 00:06:07.310 --> 00:06:09.310 for three minutes and then I do it again and 00:06:09.310 --> 00:06:11.990 I repeat that four times. Obviously do a cool 00:06:11.990 --> 00:06:15.470 down, do a warm up and a cool down. What I'm 00:06:15.470 --> 00:06:19.079 saying is your body, it doesn't really know speed. 00:06:19.959 --> 00:06:22.620 When you're trying to increase your VO2 max, 00:06:22.699 --> 00:06:25.579 it's about getting that heart rate up. And by 00:06:25.579 --> 00:06:29.759 being able to simply eliminate that mechanical 00:06:29.759 --> 00:06:33.819 stress that you're having by going out running 00:06:33.819 --> 00:06:37.439 hard and being able to do it by running, I don't 00:06:37.439 --> 00:06:40.620 want to say easy because you feel it. Running 00:06:40.620 --> 00:06:43.689 in the incline. at any speed is tough, and doing 00:06:43.689 --> 00:06:46.629 it for four minutes at that speed, it feels just 00:06:46.629 --> 00:06:50.230 like doing a hard sprint around the track. It's 00:06:50.230 --> 00:06:52.649 just different. It blew my mind. I had to share 00:06:52.649 --> 00:06:54.910 it with so many people. Like, I could not believe 00:06:54.910 --> 00:06:59.389 the whoop is this smart. I like to say, I got 00:06:59.389 --> 00:07:03.850 a whoop. Competing in long distance running takes 00:07:03.850 --> 00:07:08.449 mental toughness, discipline, and patience. And 00:07:08.449 --> 00:07:11.709 the treadmill... will provide all of those things 00:07:11.709 --> 00:07:15.149 to you. You have to be mentally tough to sit 00:07:15.149 --> 00:07:18.970 on that treadmill for hours at a time. It is 00:07:18.970 --> 00:07:22.050 a grind. With that said, the treadmill is not 00:07:22.050 --> 00:07:25.670 a direct replacement for outdoor running. Outside, 00:07:25.750 --> 00:07:30.649 you experience wind, terrain variability, and 00:07:30.649 --> 00:07:33.689 race -specific conditions. There's no race that's 00:07:33.689 --> 00:07:36.370 done on a treadmill. Some of the best runners 00:07:36.370 --> 00:07:38.930 in the world utilize a treadmill for training. 00:07:39.180 --> 00:07:41.899 So if it's good enough for them, it's good enough 00:07:41.899 --> 00:07:46.319 for you and me. If someone's telling you treadmill 00:07:46.319 --> 00:07:50.240 running is cheating, it's not real running, it's 00:07:50.240 --> 00:07:55.620 easy, they are all cap. Blue hat emoji. Don't 00:07:55.620 --> 00:07:59.459 even listen to them. Chances are that's just 00:07:59.459 --> 00:08:02.240 their ego talking. The strongest runners don't 00:08:02.240 --> 00:08:05.540 pick sides, they use everything. The road builds 00:08:05.540 --> 00:08:08.500 toughness, the belt builds discipline. Together, 00:08:08.759 --> 00:08:11.779 That bill is a complete runner. Thanks for listening. 00:08:12.180 --> 00:08:12.600 I'm out.