Photo courtesy of Dreamstime
As the weather turns colder, and the rain and possibly snow approach on the horizon, many of the faithful runners will ask themselves if they're going to take the run inside and hit the treadmill instead of the pavement. Treadmill running, while definitely not as scenic as running outside, is sometimes a safer or at least drier alternative when Mother Nature decides she isn't going to cooperate with the avid exercisers of the world. But, is running on a treadmill the same as outside?
The answer is no; and there are a few key differences between 'real' running and running indoors. Firstly, because when you are running on a treadmill there isn't the air resistance you would experience outside as you stride along, the treadmill is actually a bit easier. While the air would seem like a negligible factor, it can equate to even a 10% perceived easier effort when taken away. You can combat that by setting your treadmill to 1.5% grade, and then the pace you are running on the treadmill would be comparable to that outside. In general, the treadmill will still work out to being a bit easier than running outside, and while you may subsequently burn slightly fewer calories than if you were to go outside, if it's between nothing and a treadmill, it beats being a coach potato!
Secondly, because of the constant motion of the belt on a treadmill, the muscles you use are different than outside. Because outside you use your quads to propel your leg forward and push off, and then your hamstrings to lift off the ground and then upward, you use both muscles in your stride. However on a treadmill, you still use your quads to move your leg forward, but it is actually the motion of the belt that causes your leg to move upward and back to the neutral position again, which takes your hamstrings out of the equation. So, that is why if you are doing most of your running on a treadmill and then go outside, the first few times your hamstrings will most likely be sore because they aren't used to working. Thus, you need to be cautious when transitioning too abruptly between solely treadmill and outside running.
Finally, because on a treadmill you are constantly hitting your stride in exactly the same place each time for each repetitive footfall, you do reduce your risk of injury. Because outside the terrain obviously varies, your foot strike is constantly changing, even in the most minute amounts. The muscles, tendons, and ligaments in your feet, ankles, and legs are stressed at different angles and gain strength as a result. But, if you are only running on a treadmill, those points aren't getting stressed, which can be good if you are only running inside, but once you go outside you'll want to be more careful as they will be weaker. That's why gradually working your way back outside after long periods of only treadmill running is best. If it is really bad outside, it is usually a better idea to take your run inside if the roads are slippery or if it just isn't safe. Running in places where you are apt to fall or tweak something is a good way to get injured, and then you won't be doing much running anywhere. Treadmill running isn't 'bad' or 'worse', and some people enjoy it more than going outside; it's just a personal preference. All you need to know is that there are differences and to keep those in mind as you go about your training. So, if you must take it inside, find a good TV show and get your sweat on!
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