THE ROADRUNNER APRIL/MAY/JUNE 2020 Club Kokomo Road Runners At some point, whether because of bad conditions or time restraints, we’ve all had to substi- tute miles on the treadmill in for our normal outdoor routes. While there are plenty of differences between running on the the belt versus the real road, to make indoor and outdoor efforts compara- ble, runners have traditionally practiced the “1 percent” rule: If you crank up the treadmill incline to a 1 percent grade, it will mirror the natural elevation of a flat road. But is this minor change in incline really necessary to get an optimal treadmill workout? And how much does running inside really compare to running outdoors? In a new research published in Sports Medicine, scientists from Australia sought to answer these questions by investigating the differences in running performance on a treadmill versus real ground. To gather this data, they analyzed 34 studies that compared treadmill runs to “overground” (outdoor) runs. Twelve of the studies asked participants run on a 1 percent grade on the treadmill, while the others used higher or lower inclines. The researchers were focused on three key measures of comparison: physiological (how hard the runners’ bodies were working to maintain pace and finish their workouts, measured by heart rate, blood lactate levels, and VO2 max), perceptual (how hard the workout felt for the runners), and per- formance (how the runners performed in time trials). Interestingly, the study found that when the runners ran faster—but not all-out—on the treadmill, they exhibited higher heart rates and reported higher levels of perceived exertion (i.e., the run felt harder) than when they ran the same workout outdoors, though they had lower blood lactate levels indoors compared to outdoors. But when the runners went slower on the treadmill, their heart rates and perceived exertion levels were lower than when they ran the same effort on real ground. “I find outdoor running more enjoyable and less mentally challenging than completing workouts on a treadmill,” study author Joel Fuller, Ph.D., told Runner’s World. “For this reason, I do distance and speed workouts outdoors.” For some performance measures, like VO2 max, treadmill running and outdoor running were very similar. The study found that participants achieved about the same VO2 max (how much oxygen your body can use during physical activity) running at a 0 or 1 percent grade as they did on ground. Runners also reached a similar top sprinting speed on the track and treadmill. Interestingly, though, the runners in the studies displayed more endurance—i.e., they could push harder and for longer— running on land than on the treadmill. That was a surprise to Fuller: Since so much of treadmill running can be controlled (like wind, climate, elevation, and speed) it seems that runners would per- form best on treadmills. And yet, time and again, when runners are asked to simulate a race outside, they’re able to hit faster times, he explained. Why does this happen? The research suggests that because people perceive running on a treadmill as harder than running outdoors, they tend to select treadmill speeds that are slower than what they’re capable of doing. One way to make treadmill running even harder, of course, is setting the belt on an incline. There’s no question that hill workouts on the treadmill can simulate the real deal in a pinch. But is a 1 percent grade really that beneficial? Well, it depends on your workout. The research suggests that if you’re going fast on the ’mill, crank- ing it up to 1 percent is beneficial, since it simulates the type of resistance you encounter from the wind when running outside. On easier runs, however, the grade doesn’t matter as much, since you wouldn’t be as affected by the wind resistance outside at that effort, anyway. *Taken from Runner’s World “Is Running on a Treadmill Harder or Easier Than Running Outside” March 22, 2019. hps://www.runnersworld.com/training/a26859968/treadmill-versus-overground-running-study/?utm_medium=social- media&utm_source=facebook&utm_campaign=socialflowFBRW Is Running on a Treadmill Harder or Easier Than Running Outside?*
Transcript
THE ROADRUNNER A PR IL /MAY/ J UN E 2020
Club Kokomo Road Runners
At some point, whether because of bad conditions or time restraints, we’ve all had to substi-tute miles on the treadmill in for our normal outdoor routes. While there are plenty of differences between running on the the belt versus the real road, to make indoor and outdoor efforts compara-ble, runners have traditionally practiced the “1 percent” rule: If you crank up the treadmill incline to a 1 percent grade, it will mirror the natural elevation of a flat road.
But is this minor change in incline really necessary to get an optimal treadmill workout? And how much does running inside really compare to running outdoors?
In a new research published in Sports Medicine, scientists from Australia sought to answer these questions by investigating the differences in running performance on a treadmill versus real ground. To gather this data, they analyzed 34 studies that compared treadmill runs to “overground” (outdoor) runs. Twelve of the studies asked participants run on a 1 percent grade on the treadmill, while the others used higher or lower inclines.
The researchers were focused on three key measures of comparison: physiological (how hard the runners’ bodies were working to maintain pace and finish their workouts, measured by heart rate, blood lactate levels, and VO2 max), perceptual (how hard the workout felt for the runners), and per-formance (how the runners performed in time trials).
Interestingly, the study found that when the runners ran faster—but not all-out—on the treadmill, they exhibited higher heart rates and reported higher levels of perceived exertion (i.e., the run felt harder) than when they ran the same workout outdoors, though they had lower blood lactate levels indoors compared to outdoors. But when the runners went slower on the treadmill, their heart rates and perceived exertion levels were lower than when they ran the same effort on real ground.
“I find outdoor running more enjoyable and less mentally challenging than completing workouts on a treadmill,” study author Joel Fuller, Ph.D., told Runner’s World. “For this reason, I do distance and speed workouts outdoors.”
For some performance measures, like VO2 max, treadmill running and outdoor running were very similar. The study found that participants achieved about the same VO2 max (how much oxygen your body can use during physical activity) running at a 0 or 1 percent grade as they did on ground. Runners also reached a similar top sprinting speed on the track and treadmill. Interestingly, though, the runners in the studies displayed more endurance—i.e., they could push harder and for longer—running on land than on the treadmill. That was a surprise to Fuller: Since so much of treadmill running can be controlled (like wind, climate, elevation, and speed) it seems that runners would per-form best on treadmills. And yet, time and again, when runners are asked to simulate a race outside, they’re able to hit faster times, he explained.
Why does this happen? The research suggests that because people perceive running on a treadmill as harder than running outdoors, they tend to select treadmill speeds that are slower than what they’re capable of doing. One way to make treadmill running even harder, of course, is setting the belt on an incline. There’s no question that hill workouts on the treadmill can simulate the real deal in a pinch. But is a 1 percent grade really that beneficial?
Well, it depends on your workout. The research suggests that if you’re going fast on the ’mill, crank-ing it up to 1 percent is beneficial, since it simulates the type of resistance you encounter from the wind when running outside. On easier runs, however, the grade doesn’t matter as much, since you wouldn’t be as affected by the wind resistance outside at that effort, anyway. *Taken from Runner’s World “Is Running on a Treadmill Harder or Easier Than Running Outside” March 22, 2019.
Saturday June 13– CANCELLED Norris Greentown 5K Run/ walk 8am Howard County Fair Grounds $8 advance/ $10 day of John Norris, RD Saturday June 20 — CANCELLED Flora Hog Jog 2M (Timed) & 10K 8:15am Flora Community Park, Flora, In $20 advanced / $25 day of www.hogjog.com Saturday June 27- CANCELLED Be Fierce 5K (Women only)— V 5pm Main Street United Methodist Church, Kokomo, In Tiffany Massey, Dani McQuaide, & Tami Greene RD Saturday June 27 Grace For Gracie 8am Main Street United Methodist Church, Kokomo, In Gwen Grimes and Melissa Jones Saturday July 4– CANCELLED Walton Independence Day 5K 8am Walton American Legion 111 S. Depot St. Walton, In $20 through June 25/ $30 through day of race Walton Independence Day 5k Facebook page Saturday July 4 Haynes Apperson 5K 8am Kokomo Municipal Stadium YMCA Saturday July 11—CANCELLED Race for Grace 5K Run/ Walk 8am Calvary Presbyterian Church, 7th and Spencer St. Logansport $12 early then $15 (574)753-0505 Saturday July 18 Panther Prowl 5K Run/ Walk 8am Russiaville, In $20 Pre-registration/ $23 late registration Gary Jewell, RD Saturday August 1 Norris Converse 5K Run/ Walk 8am Front of First Farmer’s Bank, downtown Converse, In $8 advance/ $10 day of John Norris, RD Saturday August 8 Forget Me Not 5K 8am Waterford Place Health Campus 800 St. Joseph Dr. Kokomo, In $20 advance, $25 late Joanna Bailey, RD Saturday August 22 Running the Shores 5K Run/Walk & 10 K Run 8am Champaign Shores, Co Rd 440 W & Lakeshore Dr, Kokomo $20 early registration Todd Moser, RD Monday September 7 Blueberry Stomp 5K/ 15K 9am Centennial Park, Plymouth, In $25 advance, $30 late [email protected]
Saturday September 12 Saints on the Run 5K Run/ Walk 8am St. Joan of Arc, 3155 Co Rd S 200 W. Kokomo Advance: $20 adult, $15 youth, Late: $25 adult, $20 youth, $55 Fam-ily rate (living in same household) Heather Weber, RD Saturday September 19 Fueled by Fire, Amboy VFD 5K Run/ Walk 9am 216 N Main Street, Amboy, In 46911 $25 https://runsignup.com/Race/IN/Amboy/FueledbyFire5K Saturday September 26 Bee Bumble 5K/ 10K 8am Burnettsville High School Beehive, 500 S Logan St, Burnettsville, In $30 early registration/ $35 race day registration Saturday October 3 Cole Porter 5K/ 15K 9am Riverview Event Center on Canal Street. (the old Homers Bowling Alley). 421 W. Canal St., Peru, IN $20 early/ $25 day of Jim Yates, RD Saturday October 10 Red Gold Run to Crush Hunger 10 K 9:30 am / 5K 9:45am St. Joseph Center 1306 South A Street, Elwood, In 10K advanced: $40, late: $45/ 5K advanced: $30, $35 late Also have Group Rates– “Club Kokomo Road Runners” http://www.redgold5krun.com Saturday October 17 CK Charity Run 5K— V 9am McKinley School, 1217 W Carter St. Kokomo Free Will Donation Michelle Ludlow & Bethany Kirkwood Saturday October 24 Chili Chase 5K/ 10K 10am EastPointe Bible Church, 1540 E. Paw Paw Pike, Peru, In With shirt: $25 advance, $30 late, Without shirt: $15 advance, $20 late [email protected] Sunday November 1 Run the Mounds 2pm 4306 Mounds Road, Anderson, In 46017 $20 advance, Students $5 http://www.andersonroadrunners.org/ Thursday November 26—V CK Cares 5K Run/ Walk 8am Rogers Pavilion Highland Park, Kokomo $10 Ray & Robin Tetrault, RD Thursday December 31 CK NY Eve 5K Run/ Walk— V 2pm Rogers Pavilion, Highland Park, Kokomo $5 member/ $8 non-members The Snyder Family
V—volunteer opportunities for club members. 2020 CKRR Race Schedule
4/8 Sean Hoefer 4/15 Kelly Davis 4/18 John Wiles 4/22 Angela Lorenz 4/25 Lorene Sandifur 4/26 Brittiani Gillem 4/27 Greg Townsend
May Birthdays 5/9 Sam Simons 5/12 JoDee McClish 5/17 Mike Deardorff 5/17 Jim Gross 5/17 Keith Andrews 5/21 Sue Keller 5/22 Peggy Turner 5/25 Fred Chew 5/27 Bob McBride 5/27 Bryan Stoltzfus 5/28 Mia Van Horn
June Birthdays 6/7 Ray Tetrault 6/8 Leah Snyder 6/18 Chad Salinas 6/18 Bruce Savage 6/22 Carol Savage 6/25 Stephen Wilson 6/27 Mark Shorter 6/29 Jacob Van Horn
Page 3 THE ROADRUNNER
CKRR Group Runs Wednesdays 5:30pm Highland Park Concession Stand 1M & 5K self timed
Saturdays meet 7:30am run 7:45am Moe Joe’s Coffee 5 miles
Sunday 8am Corner of Buckeye & Jackson 6 miles
Check Club Kokomo Roadrunners Facebook page and website
for announcements.
2020 POINTS STANDINGS
RUNNERS
FEMALE
25-29
Kirkwood, Bethany 20-1
Davis, Kelly 20-1
Gillem, Brittiani 15-1
Hubbard, Emilie 12-1
35-39
Hurlburt, Holly 20-1
Snyder, Valerie 20-1
40-44
Tudor, Jenny 20-1
Ludlow, Michelle 20-1
50-54
McBride, Molly 20-1
55-59
McKellar, Cara 20-1
Hubbard, Ann 15-1
60-64
Rangel, Anna 20-1
Snyder, Kathy 15-1
MALE
13-19
Studebaker, Alex 20-1
25-29
Kennedy, Kory 20-1
35-39
Snyder, Mat 20-1
45-49
Hoefer, Sean 20-1
60-64
Rozzi, Phil 20-1
65-69
Deardorff, Mike 20-1
Elmore, Max 15-1
WALKERS
FEMALE
55-59
Studebaker, Kelly 20-1
60-64
Yard, Betty 20-1
MALE
65-69
Simons, Sam 20-1
75-79
McBride, Bob 20-1
CLUB MEETING MONDAY JUNE 8 , 2020 @ 6 P.M. @
GRACE FELLOWSHIP CHU RCH 1920 S ELIZABETH ST, KOKOMO WE WILL CONTINUE TO PRACTICE SOCIAL DISTANCING
SOCIAL HOUR @ 5P.M. SOFT DRINKS WILL BE PROVIDED
On March 9, 2020 the meeting was called to order at 6pm by President Dani McQuaide. 1. Prayer by Carol Savage 2. Vern Keller made a motion to suspend the reading of the minutes. Bruce Savage 2nd the motion. Motion carried. 3. Vern Keller made a motion to accept the minutes. Diana Brown 2nd the Motion. Motion carried. 4. Treasurer’s report given by Mark Shorter. 5. Old Business a. Mark Sutton the YMCA’s race director for the Haynes Apperson race came by and discussed the Haynes Apperson race. They will not
be using our timing equipment they are looking into buying their own. b. Predict-a-mile will be Wednesday 6/17/20 at 6pm rain make-up to Wednesday 6/24/20 at 6pm. There will be a picnic after the run. Also
discussed the possibility of doing a one mile timed run to club members the ability to possibly break a 1 mile club record. c. Ray Tetrault said the trailer is currently getting fixed and will not be available to use in April. 6. New Business a. Melissa Jones (Parker Jones’ mom) is having a The Grace for Gracie 5K to benefit Parker and Gwen. It will be May 23rd at Foster Park
at 8am. They requested to use the club’s 501C3 non-profit status to be able to have the fundraising event in Foster Park. They already have insurance coverage. Mark volunteered that have the club take over the fundraiser for them
B. Sue Keller made a motion to add the Grace for Gracie as a club sponsored race for the 2020 schedule. Mary Miller 2nd the motion. Mo-tion carried. C. Jenny Tudor made a motion to add the Grace for Gracie as a club points race for the 2020 schedule. Sue Keller 2nd the motion. Mo-tion carried. D. Vicki Boles asked for the club to do a $100 sponsorship to the Bona Vista Basketball Special Olympics. Greg Townsend made the
motion. Sherry Kestle 2nd the motion. Motion carried. E. Mark Shorter announced that the Kokomo Swim Team will be having a race on the 3rd Saturday in August. More info will be announced
as it becomes available. F. Mark Shorter announced that the Norris Insurance form for the Greentown race has the wrong location on it. It is not at Eastern School
but at the Howard County 4H Fairgrounds. 7. Meeting Adjourned. Those present were: Mark Shorter, Vicki Boles, Keith McAndrews, Greg Townsend, Dani McQuaide, Tiffany Massey, Mary Miller, Don An-drews, Mary Miller, Anita Dillman, Sherry Kestle, Stan Shuey, John Wiles, Vern and Sue Keller, Carol and Bruce Savage, Diana Brown, and Jenny Tudor.
Page 4 THE ROADRUNNER
C K R R C LU B M E E T I N G M A R C H 9 , 2 0 2 0
2020 Corona Clause Virtual Race Points Rules 1. The CKRR member must run/walk the entire race distance at one time.
Length of race cannot be broken up into parts over days, etc. In other
words once you start your event, you must finish it.
2. The CKRR member must be observed by one or more persons running/
walking their entire distance, or a picture of their watch data for time
and distance, it must include moving time and actual time.
3. Upon completion of their run/walk, the CKRR member must submit
their time to the CKRR Editor and to that race's website.
4. After the race ends the CKRR Editor will look at the Race's Web-
site online results and confirm that you submitted your time. This con-
firms that the CK member ran/walk using their name and they were a
registered participant.
2936 Congress Drive, Kokomo, IN 46902
C L U B K O K O M O R O A D R U N N E R S
We’re on the WEB— www.ClubKokomoRoadRunners.com Facebook—Club Kokomo Roadrunner
On May 11, 2020 the meeting was called to order at 6pm by President Dani McQuaide. 1. Prayer by Robin Tetrault 2. The minutes from the March 2020 meeting were read by Tiffany Massey. 3. Vern Keller made a motion to accept the minutes as read. Bruce Savage 2nd the Motion. Motion carried. 4. Treasurer’s report given by Mark Shorter. 5. Old Business a. The Be Fierce 5K has been cancelled for this year and offered their date and location to the Grace for Gracie 5K. The Grace for Gracie 5k will be at
8am. b. The trailer has been sent out for repairs and we hope to have it back by June 1st. c. PAM race is still on for June 17th and the storm day make-up date will be June 24th. d. There was a discussion on delaying the start of Coyote Kids or just cancelling it for the year. Mark Shorter made a motion to delay the start, with the
race dates being June 18th, June 25th, July 2nd, and July 16th, Awards will be July 23. Vern Keller 2nd the Motion. Motion carried. 6. New Business a. Heather Wells President of the Kokomo High School Swim Boosters talked about their Fish Out of Water 5k race that will be on August 15th at 8:30
am at Highland Park. They submitted a request to use the clubs timing equipment. Jeannie Townsend made a motion to allow them to use the timing equipment. Diana Brown 2nd the motion. Motion Carried. Mark Shorter made a motion to add the Fish Out of Water 5k to the club points schedule. Diana Brown 2nd the motion. Motion carried.
b. The Red Gold Race has been moved from 10/10/2020 to 10/24/2020 which is the same date at the Peru Chili Chase. Both will remain on the sched-ule as points races.
c. David Bruce would like to work in a way to integrate the PAM with a 1 mile race that would allow member to have the opportunity to break a club rec-ord. He would like it to be on a Saturday. It was discussed we could use it as a way to raise funds for the club. More discussion is needed.
d. Virtual Races for club points– See 2020 Corona Clause Virtual Race Points Rules on page 4. Vern Keller made a motion to accept the 2020 Corona Clause Virtual Race Points Rules with half marathons recieveing 20 points. Jeannie Townsend 2nd the Motion. Motion carried. Keith McAndrews made a motion the that qualified participants of the Mini 5k virtual race will receive 10 points for that race. Jenny Tudor 2nd the motion. Motion car-ried.
e. Groups runs will start again. Participants are encouraged to continue social distancing. 7. Meeting Adjourned. Those present were: Jenny Tudor, David & Simone Bruce, Vicki Boles, Tiffany Massey, Dani McQuaide, Don Andrews, Mark Shorter, Robin Tetrault, Diana Brown, Jeannie Townsend, Bruce & Carol Savage, and Keith McAndrews.
