We are searching data for your request:
Upon completion, a link will appear to access the found materials.
Running 220 yards on a treadmill imitates an indoor track.
Jim Rogash/Getty Images Sport/Getty Images
You've got goals, and training doesn't stop just because it's raining or cold outside. When you have to move your sprint session indoors, you can run the same distances on a treadmill that you can on a track. However, because treadmills typically measure distance in miles, you'll have to do a simple calculation to convert yards to miles. You may also have to tweak your workout slightly to allow for differences in acceleration and resistance.
Yards to Miles
You don't need to be a math wiz to figure out how to convert 220 yards to miles. There are 1,760 yards in a mile. If you can remember that number, you'll be able to figure out any distance you need for treadmill running. Just divide 1 by 1,760, then multiply that number by the number of yards you want to run - in this case 220. One divided by 1,760 then multiplied by 220 is .125 miles.
Distance and Speed
The distance you want to run is 1/8 mile. It's a little harder to gauge than 220 yards, but it's halfway around a regular track. On a treadmill, you'll be able to see on the display how far you've traveled and stop at .125 miles. The tricky thing is that accelerating on a treadmill is a little different than on a track. After you're warmed up, you can typically accelerate to your top speed on a track pretty quickly; on a treadmill, it can take the belt up to 20 percent longer to reach top speed, according to a 2011 study in European Journal of Applied Physiology. In this case, you may need to adjust the distance just slightly to allow for the delayed acceleration.
Getting your distance down is one thing, but you won't be able to accurately translate your treadmill training to the track if you don't adjust the incline. Running on a treadmill is quite different from running on a track. When you're running outdoors, your feet hit the hard ground and have to propel you forward; on a treadmill, the belt is moving toward you, which lightens some of the workload. In order to replicate a track environment and your results running a 220-yard distance, slightly increase the treadmill incline. According to a landmark study in Journal of Sports Sciences in 1996, setting the treadmill at 1 percent most accurately reflects the energy demand of running outdoors.