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| treadmill incline queestion (Read 819 times) |
psycrunner view log |
posted: 4/22/2007 at 5:02 PM |
Warning: This is a really novice question!
I'm running the Country Music Half Marathon next weekend. I've read that the course is "hilly". I looked at the elevation map on RA, but have no idea how elevation changes relate to the incline % on my treadmill. I've run some "hills" on my treadmill (up to a 7% incline), but am wondering if that will have been enough preparation for next weekend.
Anyone got any thoughts for this beginning runner?
Thanks!
Carol |
Carol
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| view log Member Since 2008 |
posted: 4/22/2007 at 10:32 PM |
| I really think you need to get off the treadmill and do a little more ground work. There's nothing like the real thing. The best part is the fresh air in your lungs. Try to only use the treadmill for VERY lousy weather days. |
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| view log |
posted: 4/23/2007 at 11:07 AM |
besides, it makes a different to run on real ground. The impact on your joints/muscles is different.
Ideally you should train on the race route to get used to it. |
Will be weightlifting and running to get into the best shape I can before turning 40. Here are my progress pictures:
http://tinyurl.com/584qwt |
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va |
posted: 4/23/2007 at 11:54 AM |
| Quote from psycrunner on 4/22/2007 at 5:02 PM: Warning: This is a really novice question!
I'm running the Country Music Half Marathon next weekend. I've read that the course is "hilly". I looked at the elevation map on RA, but have no idea how elevation changes relate to the incline % on my treadmill. I've run some "hills" on my treadmill (up to a 7% incline), but am wondering if that will have been enough preparation for next weekend.
Anyone got any thoughts for this beginning runner?
Thanks!
Carol
The incline or angle is the inverse tangent of the elevation change divided by the distance on the course.
For example, if there is a 100 foot elevation increase over a 1 mile of the race course, the incline is calulated as follows:
First, convert feet of elevation change to miles: 100 feet * 1 mile/5280 feet = 0.0189 miles.
Second, divide the elevation change by the distance on the course: 0.0189 miles/1 mile = 0.0189
Third, take the inverse tangent of this number: incline = inverse tan 0.0189 = 1 degree
You can look at the elevation graph to find the incline of particular hills on the CMHM course.
Who said the math you learned in high school would never come in handy?
Btw, treadmills are great for hill work-outs since you can easily control the incline. I don't know anything about the hills at the CMHM, but if you've trained with 7% incline, you will probably be in good shape. Anyway, it's probably not a good idea to try some intense hill work with less than a week until you HM.
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psycrunner view log |
posted: 4/25/2007 at 9:05 PM |
Stephen (VA123)--
Thank you SO much for that very helpful answer to my treadmill incline queestion (perhaps I need to proofread before I post?). I think I'll be fine on the course, given what I have been doing as training.
Also, thank you so much for reminding me of the pain of high school math!
Carol |
Carol
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| view log Playmaker / nemesis |
posted: 4/25/2007 at 9:18 PM
modified: 4/25/2007 at 9:30 PM |
| Quote from va on 4/23/2007 at 11:54 AM: The incline or angle is the inverse tangent of the elevation change divided by the distance on the course.
For example, if there is a 100 foot elevation increase over a 1 mile of the race course, the incline is calulated as follows:
First, convert feet of elevation change to miles: 100 feet * 1 mile/5280 feet = 0.0189 miles.
Second, divide the elevation change by the distance on the course: 0.0189 miles/1 mile = 0.0189
Third, take the inverse tangent of this number: incline = inverse tan 0.0189 = 1 degree
True. But if you want to think in terms of %incline instead of incline angle, no need to use the arctangent, just multiply your step 2 result by 100 to get %incline.
%incline ≈ (elevation change)/(distance run)*100%
For for the above example
%incline = (100 ft)/(5280 ft)*100% = 1.89% same as above.
We are technically using a sine calculation (the distance run on the course is the hypotenuse), whereas %grade is defined as tangent-based. However, sine≈tangent for small angles.
Carol, working backwards from your 7% equates to about 370 feet in elevation gained per mile run. ( .07 * 5280 ft/mi = 369.8 ft ) Very tough indeed!  |
20th Century: 800m: 2:04 |1600m: 4:37 |3200m: 10:06 |5k: 16:23 |10k: 35:38 |15k: 54:20 |25k: 1:35:59
21st Century: 5k: 19:42 |10k: 43:00
What are you doing? |
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va |
posted: 4/25/2007 at 9:58 PM |
| Quote from jEfFgObLuE on 4/25/2007 at 9:18 PM: True. But if you want to think in terms of %incline instead of incline angle, no need to use the arctangent, just multiply your step 2 result by 100 to get %incline.
%incline ≈ (elevation change)/(distance run)*100%
For for the above example
%incline = (100 ft)/(5280 ft)*100% = 1.89% same as above.
Yes, you're right. Thanks for pointing that out.
We are technically using a sine calculation (the distance run on the course is the hypotenuse), whereas %grade is defined as tangent-based. However, sine≈tangent for small angles.
Hmm, I don't think Google maps consider the elevation (i.e., distance is the adjacent side of the triangle rather than the hypotenuse). Wasn't there a thread recently on that topic?
Carol, working backwards from your 7% equates to about 370 feet in elevation gained per mile run. ( .07 * 5280 ft/mi = 369.8 ft ) Very tough indeed!
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| view log Playmaker / nemesis |
posted: 4/25/2007 at 10:11 PM
modified: 4/25/2007 at 10:13 PM |
| Quote from va on 4/25/2007 at 9:58 PM:
Hmm, I don't think Google maps consider the elevation (i.e., distance is the adjacent side of the triangle rather than the hypotenuse). Wasn't there a thread recently on that topic?
Oh yeah, good call-- Gmaps doesn't correct for elevation. So if you use a Gmap source, you're technically using tangent. If your distance is based on a course measurement from a wheel, bike, or car, you're using sine
Fortunately, they're almost identical at small angles, so the trig function becomes a moot point.
So if Gmaps says 100 ft over 5280, 100/5280 = 1.8939% grade
Calculating sine for the same triangle gives 100/5280.95 = 1.8936% grade
So I guess if we stick with %incline ≈ (elevation change)/(distance run)*100%, it's all good! 
So
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20th Century: 800m: 2:04 |1600m: 4:37 |3200m: 10:06 |5k: 16:23 |10k: 35:38 |15k: 54:20 |25k: 1:35:59
21st Century: 5k: 19:42 |10k: 43:00
What are you doing? |
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psycrunner view log |
posted: 4/26/2007 at 2:06 AM |
Jeff & Stephen--
Thanks so much....one less thing to worry about as I travel to Nashville!
Carol |
Carol
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| view log Funky Monkey |
posted: 5/28/2008 at 8:53 PM |
Globule.
Wrong!!
How did I miss this?
Grade is different from angle. Angle is calculated as you describe, using trig and all that.
But grade is calculated as a simple % rise over run. Grade is measured in feet of rise divided by feet of run.
A course that raises 500 feet in one mile has a grade of (500/5280) = 0.094 = 9.4%
Pikes Peak marathon rises 7500 feet net in 13.1 miles. Its average grade is (7500/(13.1*5280)) = = 10.8% |
| It's all fun and games until the flying monkeys attack. |
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