More and more runners are using treadmills for at least 50% of their runs – particularly those who have small children. It is a fact that treadmills tend to tell you that you have gone further or faster than you really have (but usually are not off by more than 10%). But, if you run on treadmill for the number of minutes assigned at the effort level you are used to (no huffing and puffing), you will get close enough to the training effect you wish. An elevation of 1-3% will help simulate a foot motion similar to running outside. To ensure that you have run enough miles, feel free to add 10% to your assigned mileage.
Learn more about running and walking in Jeff’s book Running-Getting Started at: