How to Run on a Treadmill.

I recently got certified as a Hyrox Trainer. Hyrox Races involve running 8 1000 meter runs each paired with some in gym stuff (like sleds or rowing). I have a lot of training certifications. I usually don't talk about them much, because I don't think our clients care that much. The information covered in the course was stuff I already knew (I've been doing this for a while and take the education part of this job pretty seriously), but the course DID raise something that I hadn't thought about. 

Specifically, it talked about the opportunity to coach running. 

Personally, I think I can do better when coaching running. I'll write up a workout. I'll write up a whole training plan for someone. But I have NEVER spoken about running technique. If someone wants to pick up something off the floor, I have a five thousand word explanation ready for them. If they want to run, I have a five word explanation, "see you in 5 minutes". 

I think this is an area I can improve on so I can help more people. As part of that quest, I tried to put myself in the shoes of our clients and hopped on a treadmill for a workout while I was on vacation. And while doing so I noticed a big big issue. 

THE SPEED IS IN MILES PER HOUR, BUT NO ONE THINKS ABOUT SPEED THAT WAY

Here's what I mean. You hop on a treadmill and bump it up to 3 so you can walk. Then you bump it up to 4 and trot. Now 5 or 6 and you're jogging. But what does 6 mean? It's 6 miles per hour, but when do you ever think about your running speed that way? Outside of hearing a random stat that an athlete can run at a certain MPH or going to the zoo and wondering whether or not you could outrun an animal (no? Is that only me? I immediately translate all animal facts into whether or not I could out run it or take it in a fight. If anyone knows a good counselor that can explain why I am the way I am, send them my way). 

People think about speed in terms of how many minutes it would take them to run a mile. That's the useful number! That's the one that means something. It's not to say that MPH isn't true, it's just that it's not useful and requires you to do an extra degree of calculation to know what's happening. And my overarching goal as a trainer is to remove as many hurdles between you and your fitness as possible. 

Here's a chart that I find useful when hopping on a treadmill. And by find useful, I mean, this didn't exist anywhere I could find and I had to make it manually using math. 

5 miles per hour.         12 minute mile                        7:27 minute kilometer

5.5 mph                       10:54 minute mile                  6:46 minute kilometer                 

6 mph                          10 minute mile                       6:13 minute kilometer

6.5 mph                       9:12 minute mile                    5:43 minute kilometer

7 mph                          8:36 minute mile                    5:21 minute kilometer

7.5 mph                       8:00 minute mile                    4:58 minute kilometer

8 mph                          7:30 minute mile                    4:40 minute kilometer

8.5 mph                       7:06 minute mile                    4:25 minute kilometer

9 mph                          6:42 minute mile.                   4:08 minute kilometer

9.5 mph                       6:18 minute mile                    3:54 minute kilometer

10 mph                        6:00 minute mile                    3:44 minute kilometer

10.5 mph                     5:42 minute mile                    3:33 minute kilometer

11 mph                        5:30 minute mile                    3:25 minute kilometer

11.5 mph                     5:12 minute mile                    3:14 minute kilometer

12 mph                        5 minute mile                         3:06 minute kilometer

I didn't include times slower than a 12 minute mile because I don't foresee many people running slower than that, but I frequently DO have the treadmill slower than that as I'm warming up or if I'm doing some sort of interval training. I also included kilometers here because although I'm a PROUD PROUD AMERICAN, I know people run 5K's and 10K's and it makes sense to me to think about my speed in terms of the way it'll be measured. So if I want a sub 20 minute 5K it's good for me to know that each kilometer needs to be under 4 minutes...which means I need to run at 9.5 mph thanks to my handy chart. 

Hope this helps. Save this page to use as a guide when you run or just take a screenshot of that chart.