As Walker notes, running on a treadmill can help you build mental toughness by focusing just on the running and no other outside distractions. Some folks will point to calibration of the machines as a reason why their workout might feel harder at the same pace they keep outside.
Running on a treadmill is not physically the same as running outdoors. The way the treadmill belt propels you forward means you use less of your hamstring muscles. Perhaps this change is enough to mess with your natural running gait and make your effort seem harder.
If you spend any time running on the treadmill, you should consider your perceived exertion and your breathing rate instead of focusing just on your minutes per mile. Some people are happy to push through any kind of weather to run outdoors, while others might prefer the control of the treadmill. Learn how to rack up those miles and be your healthiest self. The debate over running on a treadmill vs. Running outdoors can improve stability by forcing you to navigate ever-changing terrain.
But a treadmill forces you to sustain speed and performance levels that might otherwise lag outdoors. Ultimately, there is no right or wrong answer to the debate over treadmill vs. Both methods have their pros and cons based on your individual training needs and goals and both can have their place in your running routine.
Athletes can get the same workout whether running on a treadmill or outside as long as they maintain the same level of effort. But "effort" can be a subjective measure. Clinically speaking, effort is based not only on your heart rate but on a phenomenon known as perceived exertion.
Perceived exertion refers specifically to how "hard" you consider an activity to be, irrespective of how your body responds to that activity. For example, the perceived exertion of running indoors will generally be less than running outdoors on a rainy day even if you burn more calories or have a faster heart rate indoors. On a hot, sunny day, the very act of running up a hill may be perceived to be "harder" than running at the same incline and distance on a treadmill.
Perceived exertion matters because we tend to give up sooner if something is perceived to be difficult. This psychological component can influence how much we get out of one exercise compared to the next. However, if assessing the real, rather than perceived, benefits of running, outdoor running will usually come out on top. Even if you run at the same pace on a treadmill, you will generally expend more energy running outdoors.
This difference in calorie burn is not only due to variations in terrain, weather, and wind conditions but also because the treadmill ultimately does a lot of the work for you by propelling you forward. Treadmills are one of the most popular pieces of cardiovascular equipment both at home and in gyms, thanks to the many advantages they offer.
No Weather or Temperature Constraints. Running in inclement weather is uncomfortable, even if you dress for it. In hot weather , there is a risk of dehydration or heat exhaustion. And it's risky to run on snow and ice. Inside on a treadmill, you avoid these discomforts and risks. If you're running at home or at the gym, you're in a climate-controlled environment and safe from any inclement weather.
You also don't have to worry about sunscreen, or about over- or under-dressing and being caught far from home without the right gear. If you're training for a hilly marathon, you can run hills on the treadmill even if you don't have access to a training route with hills.
Study the course and plan your treadmill hills for the appropriate points. You can even use treadmill runs to try out race day clothing and make sure your gear will work for you.
You Can Control Your Pace. Outside, it can be difficult to maintain a consistent pace. For this reason, treadmill training can be a good solution if you are coming back from an injury. The treadmill makes it easy to track your mileage and pace. You can also stop anytime you want. But you can also use the treadmill pace to push yourself.
It's Convenient. Home treadmills let you run on your own time, even in bad weather, late at night, or when you need to keep an eye on your children. You Can Multi-Task. On a treadmill, it's safe to use headphones to listen to music or podcasts. You can watch TV or even page through a magazine or book. It's Easier on the Joints. Treadmills offer better shock absorption than pavement or roads, which means less stress on the ankles and knees.
Pedante agrees, adding that the treadmill provides the added benefit of controlled conditions. If you have to train for a hilly race while living in a flat area, you just have to crank up that incline and do some hill work! By having control of the terrain and intensity, you can train for even the toughest race course on the treadmill. Reality: Pedante reveals that running on the treadmill is actually easier on your knees than the pounding they receive on the road.
However, new models of treadmills — like the Woodway — use individual shock-absorbing slats instead of a belt, which helps reduce shock in each step. Reality: There are a lot of benefits to the treadmill, and if you choose, you can do all of your running indoors. Puzey uses the treadmill for training benefits, such as filming and reviewing his form, and for safety benefits, such as avoiding vehicles and other pedestrians.
Ashley is a journalist based in Austin, Texas. As a general rule, McGee advises runners to be wary of older, worn-out machines, which may be in desperate need of calibration. Remember: It could be way, way worse. Will be used in accordance with our Privacy Policy.
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