Last weekend after the snow had melted away, I went running with a couple of friends.  While we started down the Heritage Trail at our “conversational” pace, one of them started having a tough time keeping up.  This was an easy, friendly run, so no need to try and put the hurt on and watch him suffer-Karma has a way of getting back at you.  We toned down the pace and started talking about our winter training, how nice it was to be outside, and how close we’ve become with our treadmills.

In our conversations, I found out why my buddy was having such a hard time with the earlier pace.  He is a great runner, and is always able to find another gear when it’s race time.  But, over the winter he’s been running on the treadmill at 0% incline.  I explained to him that he needs to set that between .5%-1.5% and that will transfer to “road” running better.  So, keep your ego’s in check.  Don’t peak over to see what speed the guy or girl next to you is running on the treadmill.  I know that it’s nice to show up the guy next to you or impress the girl across the gym, but hit the plus button a couple of times on the incline and the down button on the speed.  Do this, and your running or walking speed will transfer better from the treadmill to the trail.

Ryan