Tried High Intensity Intervals on the Treadmill Today

[SociallyChallenged]

Originally posted by: state 08
I haven't been able to run since Monday. Legs have been killing me.

They're a little better today, so gonna go at it again tonight. Hopefully, recovery will be quicker after this time.

Your body will adapt to recover more quickly especially if you do a nice cooldown so keep at it.

 

[gramboh]

Originally posted by: CLite

Originally posted by: Skoorb
Nothing beats going around a track for it, but then the treadmill may be a bit lighter on impact, too, which can be helpful for this.

With the unnatural speed up/speed down nature of the treadmill I'd imagine it would have much worse impact issues than an outdoor track. Overall a treadmill is far worse for leg health than running outside or at least I was always told that by my coaches. Never really read research about it though tbh.

Also, if people are concerned about joint damage from high mileage, they should consider looking into POSE/Chi (forefoot striking/pulling versus pushing) running technique which is easier on the body. This would be the best way to reduce running related injuries.

 

[state 08]

Well, Thursday night went well.

Took a break on friday with Elliptical for 30 minutes and some basketball (which was probably a bad idea).

Tried HIIT again, same cycles as before, and it was horrible. The rest cycle was obviously ok, then came the time to push it to the limit, and 20 seconds in, it was unbearable. It felt like someone was giving a progressively worse charlie horse to my Quadriceps.

Soo, just decided to a mini triathalon. Just did 10 min of Elliptical, 10 min of rowing, and 10 min of biking.

 

[soccerballtux]

HIIT is definitely harder. I found no improvement in my sprints from doing 2.5 miles. My cardio, otoh, gained greatly from the anaerobic sprints/suicides. I just do suicides with a 1m or so break in between.

 

[state 08]

Just a progress update...

upped the rest/run speed to 3.7/10..7

and my overall 3 mile times are down to 24 min from 27-28 min.

 

[SociallyChallenged]

Originally posted by: state 08
Just a progress update...

upped the rest/run speed to 3.7/10..7

and my overall 3 mile times are down to 24 min from 27-28 min.

Good progress, man. 3-4 minutes off the 3 miles is a very respectable performance increase. Keep it up.

 

[state 08]

update 6/19/09

been switching between regular 3 miles and hiit.
Now doing hiit with a run speed of 11.1 and jog speed of 3.9

also,

achieved a personal best 3 mile run in 22:56 today!

 

[SociallyChallenged]

Nice, that's not a bad 3 mile time at all. Congrats and way to keep up the persistent work.

 

[Jack Ryan]

Good for you, man. Don't listen to the haters here, you can to HIIT on anything. There are a lot of uncoordinated people and apparently they can't run in a straight line for the same speed for a short time.

 

[StageLeft]

If you do hard runs, not necessarily HIIT, but really push yourself, you'll find it get noticeably easier in even a week or so, assuming you're doing an honest run every two days and each one harder than normal.

Overall a treadmill is far worse for leg health than running outside or at least I was always told that by my coaches. Never really read research about it though tbh.

Sounds groundless, honestly. Without that research I'd chalk it up to superstition.

 

[darkxshade]

I would never try HIIT on a treadmill, I feel very unsafe @ 10MPH. Why can't you just run outdoors? If I have to hit the gym and do HIIT, it's usually on an eliptical or a bike since you can increase resistance on it.

 

[StageLeft]

Originally posted by: darkxshade
I would never try HIIT on a treadmill, I feel very unsafe @ 10MPH. Why can't you just run outdoors? If I have to hit the gym and do HIIT, it's usually on an eliptical or a bike since you can increase resistance on it.

10mph plus an incline and that's going to bust the ass of even a good runner if you want something hard I have done 10 from time to time on a treadmill. Only recently did I read that some people in races actually trip on themselves and fall over--like it's a fairly common thing, but then I am not pushing at full-on race pace while exhausted. It would surely be quite an embarrassment to fly off the back of the treadmill at the gym.

 

[darkxshade]

Originally posted by: Skoorb

Originally posted by: darkxshade
I would never try HIIT on a treadmill, I feel very unsafe @ 10MPH. Why can't you just run outdoors? If I have to hit the gym and do HIIT, it's usually on an eliptical or a bike since you can increase resistance on it.

10mph plus an incline and that's going to bust the ass of even a good runner if you want something hard I have done 10 from time to time on a treadmill. Only recently did I read that some people in races actually trip on themselves and fall over--like it's a fairly common thing, but then I am not pushing at full-on race pace while exhausted. It would surely be quite an embarrassment to fly off the back of the treadmill at the gym.

I've done it 10mph on occasion but not for HIIT. It's skeery to hold the lower speed button down aat 10mph.

 

[brikis98]

Originally posted by: darkxshade

Originally posted by: Skoorb

Originally posted by: darkxshade
I would never try HIIT on a treadmill, I feel very unsafe @ 10MPH. Why can't you just run outdoors? If I have to hit the gym and do HIIT, it's usually on an eliptical or a bike since you can increase resistance on it.

10mph plus an incline and that's going to bust the ass of even a good runner if you want something hard I have done 10 from time to time on a treadmill. Only recently did I read that some people in races actually trip on themselves and fall over--like it's a fairly common thing, but then I am not pushing at full-on race pace while exhausted. It would surely be quite an embarrassment to fly off the back of the treadmill at the gym.

I've done it 10mph on occasion but not for HIIT. It's skeery to hold the lower speed button down aat 10mph.

*shrug*

I'm a crappy runner, but I run at 10mph on the treadmill on a regular basis (including HIIT) and have had it up to 13.2mph for 400m runs. I certainly prefer running outside but that's not always an option. As long as it's a decent treadmill and you know your limitations, it's not a big deal.

 

[SlitheryDee]

Originally posted by: darkxshade

Originally posted by: Skoorb

Originally posted by: darkxshade
I would never try HIIT on a treadmill, I feel very unsafe @ 10MPH. Why can't you just run outdoors? If I have to hit the gym and do HIIT, it's usually on an eliptical or a bike since you can increase resistance on it.

10mph plus an incline and that's going to bust the ass of even a good runner if you want something hard I have done 10 from time to time on a treadmill. Only recently did I read that some people in races actually trip on themselves and fall over--like it's a fairly common thing, but then I am not pushing at full-on race pace while exhausted. It would surely be quite an embarrassment to fly off the back of the treadmill at the gym.

I've done it 10mph on occasion but not for HIIT. It's skeery to hold the lower speed button down aat 10mph.

The treadmills at my gym have an "interval training" mode that allows you to set 2 speeds, one fast running pace and one walking/jogging pace, and switch between them at the press of a single button. If your treadmill has something like that you should check it out for HIIT.

 

[state 08]

Not to significant, but achieved a personal best 3 mile run in 22:20 today.

wouldn't mind making it to 21:00 by end of 09'

 

[state 08]

Again, nothing major, but achieved a personal best 3 mile run in 22:07 today.

Weird thing is, my better runs are usually at the beginning of the week after my rest day (Sunday) as opposed to the latter part the week... go figure.

 

[state 08]

Oh shitt! Met my goal for 09' and then some! Ran 3 miles in 20 min and 59 seconds!! This made my weekend!!!

 

[crt1530]

Congratulations. This thread is another good example of how much people can accomplish if they exercise consistently over a long enough period of time.

 

[JEDI]

Originally posted by: state 08
It was definitely was more exhausting than I thought it would be.

My normal routine is to run 3 miles at a steady pace. I usually finish between 27-28 minutes - at the end, I'm sweating, but not out of breath.

Today, I did 10 cycles of:

2 min @ 3.5 MPH
1 min @ ~10.5 MPH (Was experimenting at what my limit was. On the first cycle, I was at 10, then next was 11. Decided on 10.5)

Interval training probably isn't about going a further distance in a shorter period of time, but it was still weird to feel more tired than normal when I ran less and it took longer. Not to mention legs were cramping up towards the last 10 minutes. Couldn't even finish my normal post-run stretch routine.

None the less, can't wait to see what benifits HIIT brings.


update 6/19/09

been switching between regular 3 miles and hiit.
Now doing hiit with a run speed of 11.1 and jog speed of 3.9

also,

achieved a personal best 3 mile run in 22:56 today!

update 7/23/09


Not to significant, but achieved a personal best 3 mile run in 22:20 today.

wouldn't mind making it to 21:00 by end of 09'

update 8/14/09


Again, nothing major, but achieved a personal best 3 mile run in 22:07 today.

Weird thing is, my better runs are usually at the beginning of the week after my rest day (Sunday) as opposed to the latter part the week... go figure.


update 9/19/09

Oh shitt! Met my goal for 09' and then some! Ran 3 miles in 20 min and 59 seconds!! This made my weekend!!!

congrats!

so you wouldnt have gotten to 3miles in 21min by just doing a steady pace in those 3 months?

 

[state 08]

Originally posted by: JEDI

congrats!

so you wouldnt have gotten to 3miles in 21min by just doing a steady pace in those 3 months?

I actually stopped the hiit routine in the latter part of June.

I dunno if my times would've been better or not had I continued, but it definitely seemed like a catalyst for improvement when I hit a plateau for my 3 mile time.

 

[SociallyChallenged]

Originally posted by: state 08

Originally posted by: JEDI

congrats!

so you wouldnt have gotten to 3miles in 21min by just doing a steady pace in those 3 months?

I actually stopped the hiit routine in the latter part of June.

I dunno if my times would've been better or not had I continued, but it definitely seemed like a catalyst for improvement when I hit a plateau for my 3 mile time.

Nice job either way. I think it was wise to go a more LSS route in training specifically for the 3 mile. Way to meet your goals

 

[state 08]

update 9/11/10

Broke a new record today! Ran 3 miles in 19 min 55 sec!! The motivation: AWESOME playlist, hot girl running next to me, and State was beating FAU on the TV in front of me.

 

[SociallyChallenged]

update 9/11/10

Broke a new record today! Ran 3 miles in 19 min 55 sec!! The motivation: AWESOME playlist, hot girl running next to me, and State was beating FAU on the TV in front of me.

All I have to say: booya! Nice job, man. It took some time, but the determination and consistency paid off. Congrats.

 

[KlokWyze]

update 9/11/10

Broke a new record today! Ran 3 miles in 19 min 55 sec!! The motivation: AWESOME playlist, hot girl running next to me, and State was beating FAU on the TV in front of me.

huge increase!

I was doing HiiT for awhile, but slacked off for awhile then slacked off the rest.....lol. Getting back into the swing now. Been Focusing on squats/weights and paced cardio stuff. Probably going to bring back doing interval jog/sprints @ my local HS trackfield.

I honestly gotta say that HIIT is brutal, but I don't seem to get results on my "normal" 5k/10k runs....:\