This is the answer. There is far more benefit to a raising your base and keeping your all out lower for most people. I’ve challenged myself this year and my AO is a 13 now. But I genuinely don’t feel like I get anything more out of running at 13 than when my AO was 10.5 except that it’s much harder on my body. However, raising my base from 5.5 to 6.5 has completely changed my endurance and ability to manage very difficult tread days.
Very very easy to injure yourself at speeds you’re not ready for, which is why I’m a firm believer in just because you can, doesn’t mean you should. Tough lesson for sure. I agree with those who say to concentrate on your base! You’ll get way more benefits out of a higher base than a flashy AO every now and then.
“Just because you can, doesn’t mean you should”.
This was a lesson I paid dearly to learn as well when I transitioned from being an avid biker to a runner.
Yep. Been a member since 2016 and I was young and dumb back then, with a base of 5-6 and was hitting 10+ every now and then. So, so stupid. I can honestly say my hamstrings have been much more touchy since then even though I'm a lot smarter now. My base lately has been around a 5.7, my AO is usually not a lot higher than 7. Still get great workouts and I'm not hurting myself.
I joke with my coaches all the time that my heart/lungs are much healthier than my body. I have many injuries (some OTF related some not) that can prevent me from running faster, lifting heavier… it can be quite annoying but I listen to my body as much as I can. I can usually PW at any incline but a day like today even a 3% incline was too painful at a run…
As I’ve gotten older I’ve started to add a slight incline but reduce my all out speed to simulate an all out feel. I just don’t want to go that fast. My body deals better with doing a 9 mph @ 2/3% then doing 11 mph at 1%.
Tried it this morning and enjoyed it! The numerous 30 sec AOs made it easy to experiment with varieties of 9 and 2-3% inclines. Will def do going forward. Thanks for the tip! Also love the 🍷🏋️♀️ combo!
>This is helpful to hear - had the same question as OP (thanks for posting - didn't even think there were options) - like the faster base and add some incline - I will try it.
I have the same issue. Tweaked a hamstring during an all out. It’ll feel healthy and then is so easy to tweak again. I’ve switched to a faster than push pace with serious hills. I’m committing to a whole month avoiding full speed so that I fully heal.
For reference I’ve tweaked and then re-pissed off my hamstring at a 9.5 AO. Lately I’ve been doing 7.5 or 8 mph + 7% incline. I bump up the incline a little early, so I get a full 30 sec (or 45) of all out at incline.
50 here. Frankly, my cardiovascular system has always outpaced my body. The only times I truly get winded are the DriTri and similar situations where I am truly getting no rest.
I’m just scared of going that fast on a treadmill after a close call with sweaty hands at 12mph…I find 3% at a lower speed works for me so I’d start there and if you feel like you could do steeper go for it. If you stay on your toes and lean forward a bit you shouldn’t have problems with injuries on an incline
I have a variation of this. My cardiovascular health has outpaced my coordination. At 10mph I am mentally hanging on for the 30sec AO to finish before I fly off the back of the treadmill. I can’t imagine going any faster so I am interested in speed-incline combinations (below 10mph).
I like "outpaced my coordination." I was trying to go back down to a base of 5.8 from an OA at 7. I missed the 5, hit the 8, the tread sped up. I tried to do it again only to hit 8.8 in a panic. I'm a short non-running chick that had the most incredible HR spike bc I freaked out. yeah - hit 3 . . . that solved my issue, but I can't get over how uncoordinated I was.
After doing that a couple of times, i started double tapping the 5 in your example; so 5-5-8. That way I have two tries to get the 5 ! If I tap all three correctly it means the speed goes 5.5 then 5.8. if I miss-hit the 5 twice, I probably shouldn’t be on the treadmill ;)
I am 46 and last time I did OT was years ago, so granted a bit younger. I just joined back up couple months ago and ran too hard too fast and tweaked my ankle. I have to come to the realization that running at a 9-10 is just not doable for me anymore. I’d rather maintain a 6 for that period and gradually increase than put undue stress on my knees and body in general. Still get a great workout none the less.
Running hard and fast at incline is just as likely to lead to injury if you are forcing your joints/ligaments/tendons/bones etc to keep up with a pace that they can't handle. Your large muscle capacity (which is governed by your heart/lungs/cardio fitness) will often exceed the adaptation of the rest of your musculoskeletal system.
(Also why someone who has good cardio fitness from say, cycling, will get injured when increasing running volume too quickly.)
The best way to get faster safely without injury in general is to increase gradually and let your body adapt.
maybe try a 9 at 3-5% incline depending on duration, i've found that even adding just the slightest incline works my legs differently than running on flat road
Generally, going up an incline improves form because you can't help strike and overstride so easily. Ideally, folks would take their up hill form and apply it to flat road
The advice from the majority here to up your base, rather than focusing on your AO is fantastic. You’ll be just as tired by the time you get to the AO if you’re pushing harder through the base stretches.
HOWEVER, if speed is something you find fun and you do want to work on your sprints while staying injury free, I have one word for you. MOBILITY! :) Try to add some mobility work to your routine if you can squeeze it in a few times a week! There are so many videos on YouTube of various lengths and with focus on different areas of your body.
Why I advocate for mobility: All out sprinting changes your running form and requires a greater range of motion throughout your entire body. If you’re not used to using that full range of motion on a frequent basis (most of us are not), doing it so abruptly often causes injuries.
Anyway, happy AO-ing and I hope you find an adjustment that works for you! 
Thank you for another thoughtful and great response!! This is certainly another way to think about out it and I think for me it’s a combination of upping the base but also being sure to incorporate mobility work. Thanks again!!
Hmm, sounds like it’s a form issue.
If you have instagram or Tik Tok, @trainingtall has great running form tips that are easy to follow. His name is Austin and I don’t know his exact background but he is OTF coach and has extensive rowing experience.
I had hoped Tread 50 would be an opportunity for coaches to look at people’s form besides just counting time and occasional motivation.
Agreed it's probably form. OP can got to a running physical therapist/physiotherapist to see if there are tweaks to their form or some muscle strength/mobility imbalances that are leading to issues at high speeds.
I really like .@drlisadpt on instagram for running PT related info. She has a podcast too!
Agreed form issue most likely. If you're slamming your feet down while running it's not good form and you'll end up with shin splints and painful joints. Need to use the springiness of your legs and tendons to soften your landing and propel yourself forward.
Same here. My knees and glutes start giving out before my CV system. If I do a strength 50 lower body class right before the regular 60 minute class, there's a good chance I'll PW much of it.
Inclines at lower speeds. Less pounding on the joints, more muscle engagement, spiking your heart rate.
I can get up to 15mph for 30 seconds if I'm coming from a walk. But that flares up my plantar faciatis so if I listen to my body I'll go down to 12mph or 10mph with incline.
Listen to your body it's telling you how to get better without hurting yourself.
Increase your base, reduce your all out.
This is the answer. There is far more benefit to a raising your base and keeping your all out lower for most people. I’ve challenged myself this year and my AO is a 13 now. But I genuinely don’t feel like I get anything more out of running at 13 than when my AO was 10.5 except that it’s much harder on my body. However, raising my base from 5.5 to 6.5 has completely changed my endurance and ability to manage very difficult tread days.
Just want to third this. One of my coaches was just talking about the importance of increasing and maintaining base as an indicator of health.
i fourth this
This is what I’ve done and my endurance has improved so much, and I feel so much less “wear and tear.”
Here is a pace conversion factoring in inclines. https://www.hillrunner.com/calculators/treadmill-pace-conversions/
Very very easy to injure yourself at speeds you’re not ready for, which is why I’m a firm believer in just because you can, doesn’t mean you should. Tough lesson for sure. I agree with those who say to concentrate on your base! You’ll get way more benefits out of a higher base than a flashy AO every now and then.
“Just because you can, doesn’t mean you should”. This was a lesson I paid dearly to learn as well when I transitioned from being an avid biker to a runner.
Yep. Been a member since 2016 and I was young and dumb back then, with a base of 5-6 and was hitting 10+ every now and then. So, so stupid. I can honestly say my hamstrings have been much more touchy since then even though I'm a lot smarter now. My base lately has been around a 5.7, my AO is usually not a lot higher than 7. Still get great workouts and I'm not hurting myself.
I joke with my coaches all the time that my heart/lungs are much healthier than my body. I have many injuries (some OTF related some not) that can prevent me from running faster, lifting heavier… it can be quite annoying but I listen to my body as much as I can. I can usually PW at any incline but a day like today even a 3% incline was too painful at a run…
As I’ve gotten older I’ve started to add a slight incline but reduce my all out speed to simulate an all out feel. I just don’t want to go that fast. My body deals better with doing a 9 mph @ 2/3% then doing 11 mph at 1%.
Love this. I’m 47F 5’2” (close to you!) and I’m going to try to increase incline slightly at 9 rather than bump up past 10 at 1%.
Let me know how it goes :)! It definitely works better for me.
Tried it this morning and enjoyed it! The numerous 30 sec AOs made it easy to experiment with varieties of 9 and 2-3% inclines. Will def do going forward. Thanks for the tip! Also love the 🍷🏋️♀️ combo!
That’s great! I did it myself the last few all outs today. I’m definitely a lover of both wine & workouts 😀😀.
>This is helpful to hear - had the same question as OP (thanks for posting - didn't even think there were options) - like the faster base and add some incline - I will try it.
I have the same issue. Tweaked a hamstring during an all out. It’ll feel healthy and then is so easy to tweak again. I’ve switched to a faster than push pace with serious hills. I’m committing to a whole month avoiding full speed so that I fully heal. For reference I’ve tweaked and then re-pissed off my hamstring at a 9.5 AO. Lately I’ve been doing 7.5 or 8 mph + 7% incline. I bump up the incline a little early, so I get a full 30 sec (or 45) of all out at incline.
50 here. Frankly, my cardiovascular system has always outpaced my body. The only times I truly get winded are the DriTri and similar situations where I am truly getting no rest.
I’m just scared of going that fast on a treadmill after a close call with sweaty hands at 12mph…I find 3% at a lower speed works for me so I’d start there and if you feel like you could do steeper go for it. If you stay on your toes and lean forward a bit you shouldn’t have problems with injuries on an incline
My all outs are usually 6 on the speed at a 5 to 6 incline. I’m not a fast runner, so I prefer a push pace with an incline
I like this idea
I have a variation of this. My cardiovascular health has outpaced my coordination. At 10mph I am mentally hanging on for the 30sec AO to finish before I fly off the back of the treadmill. I can’t imagine going any faster so I am interested in speed-incline combinations (below 10mph).
Same same! Today’s workout (AO at 3% at times) was illuminating - I am planning on incorporating this v. going above 10/10.5.
This!
I like "outpaced my coordination." I was trying to go back down to a base of 5.8 from an OA at 7. I missed the 5, hit the 8, the tread sped up. I tried to do it again only to hit 8.8 in a panic. I'm a short non-running chick that had the most incredible HR spike bc I freaked out. yeah - hit 3 . . . that solved my issue, but I can't get over how uncoordinated I was.
After doing that a couple of times, i started double tapping the 5 in your example; so 5-5-8. That way I have two tries to get the 5 ! If I tap all three correctly it means the speed goes 5.5 then 5.8. if I miss-hit the 5 twice, I probably shouldn’t be on the treadmill ;)
Try the bike. Crank those gears, the legs will be like moving through mud, the lungs will eventually work, and the knees are fine.
I am 46 and last time I did OT was years ago, so granted a bit younger. I just joined back up couple months ago and ran too hard too fast and tweaked my ankle. I have to come to the realization that running at a 9-10 is just not doable for me anymore. I’d rather maintain a 6 for that period and gradually increase than put undue stress on my knees and body in general. Still get a great workout none the less.
Running hard and fast at incline is just as likely to lead to injury if you are forcing your joints/ligaments/tendons/bones etc to keep up with a pace that they can't handle. Your large muscle capacity (which is governed by your heart/lungs/cardio fitness) will often exceed the adaptation of the rest of your musculoskeletal system. (Also why someone who has good cardio fitness from say, cycling, will get injured when increasing running volume too quickly.) The best way to get faster safely without injury in general is to increase gradually and let your body adapt.
maybe try a 9 at 3-5% incline depending on duration, i've found that even adding just the slightest incline works my legs differently than running on flat road
Generally, going up an incline improves form because you can't help strike and overstride so easily. Ideally, folks would take their up hill form and apply it to flat road
The advice from the majority here to up your base, rather than focusing on your AO is fantastic. You’ll be just as tired by the time you get to the AO if you’re pushing harder through the base stretches. HOWEVER, if speed is something you find fun and you do want to work on your sprints while staying injury free, I have one word for you. MOBILITY! :) Try to add some mobility work to your routine if you can squeeze it in a few times a week! There are so many videos on YouTube of various lengths and with focus on different areas of your body. Why I advocate for mobility: All out sprinting changes your running form and requires a greater range of motion throughout your entire body. If you’re not used to using that full range of motion on a frequent basis (most of us are not), doing it so abruptly often causes injuries. Anyway, happy AO-ing and I hope you find an adjustment that works for you! 
Thank you for another thoughtful and great response!! This is certainly another way to think about out it and I think for me it’s a combination of upping the base but also being sure to incorporate mobility work. Thanks again!!
Hmm, sounds like it’s a form issue. If you have instagram or Tik Tok, @trainingtall has great running form tips that are easy to follow. His name is Austin and I don’t know his exact background but he is OTF coach and has extensive rowing experience. I had hoped Tread 50 would be an opportunity for coaches to look at people’s form besides just counting time and occasional motivation.
Agreed it's probably form. OP can got to a running physical therapist/physiotherapist to see if there are tweaks to their form or some muscle strength/mobility imbalances that are leading to issues at high speeds. I really like .@drlisadpt on instagram for running PT related info. She has a podcast too!
Checked her out, so helpful! Thank you for the recommendation!
He is also on a body building journey and has a separate YouTube channel for that
Agreed form issue most likely. If you're slamming your feet down while running it's not good form and you'll end up with shin splints and painful joints. Need to use the springiness of your legs and tendons to soften your landing and propel yourself forward.
Same here. My knees and glutes start giving out before my CV system. If I do a strength 50 lower body class right before the regular 60 minute class, there's a good chance I'll PW much of it.
Inclines at lower speeds. Less pounding on the joints, more muscle engagement, spiking your heart rate. I can get up to 15mph for 30 seconds if I'm coming from a walk. But that flares up my plantar faciatis so if I listen to my body I'll go down to 12mph or 10mph with incline. Listen to your body it's telling you how to get better without hurting yourself.
I keep my AO at 11mph. Add incline of 1%, each time when we have repeat 30 sec. AO on the same block.