Treadmill vs. Outdoor Running

Those who run usually have strong feelings about their chosen activity.  There are the confirmed treadmill runners and there are the outdoor runners who enjoy the changing view as much as the actual run.   But which running format offers the greatest advantage?  Let’s have a look at the treadmill vs. outdoor running and you can decide which one will work better for you…

Indoor running vs Outdoor running
When you run outdoors, it’s you who propels your body forward with each stride.  Rondel King, certified strength and conditioning specialist and exercise physiologist at the NYU Langone Health Sports Performance Center in New York advises that you get more muscle activation outside because your feet have to grab the ground to propel you forwards.  You also face wind resistance and changing inclines, declines, surfaces, other pedestrians, traffic lights – all this non-linear running also has the effect of increasing muscle activation.  These factors that impact your pace and your concentration may also be the thing that may helps you distract yourself from negative thinking that may shorten the distance you run. 

Conversely, treadmills essentially pull the ground underneath you, there’s no wind resistance, the surface remains exactly the same and you don’t have any other factors to worry about while pounding out the kilometres.  It can be more monotonous on a treadmill but they may offer a solution to those with injury issues (especially knees) as they can be padded and will reduce joint impact.  And there is the option to adjust the incline – a 1% incline can actually allow you to simulate outdoor running.  It’s not exact but it can add that additional level of challenge to your treadmill running experience.

Burning the calories away
Aside from the obvious fitness benefits, those with a focus on weight loss want to know whether treadmill or outdoor running will offer the most benefits.  Both options are good choices but it is all dependent on how fast you run.  Some research suggests that an average person running at 8-10 kph outdoors will burn 5% more calories than a treadmill runner.  But there are other studies that show there is absolutely no difference between the two running options and the calories burned. 

For those who are capable of a bit more speed, over 10 kph, you may burn up to 10% more calories when you run outside. 

Pounding the pavement
Getting outside and running on concrete footpaths can be tough on joints but it can be good for your bones.  In fact, the University of Missouri has research that shows it can be better than resistance training.  King says that “running on a stiffer surface like asphalt or concrete is going to provide more ground reaction forces, which can definitely reinforce your bones a little more than a treadmill.”  Treadmills are designed to absorb ground reaction forces, which is a positive when it comes to protecting joints from injury or when returning from injury.

Get indoors
Let’s be reasonable though, sometimes it is not possible to run outdoors.  It could be the weather, injury or maybe you have little ones at home and it’s not easy to get out of the house on your own to run.  And that’s where a treadmill is the winner – especially when the alternative is doing nothing!  Running on a treadmill is also an effective and safe way to get yourself ready for a fun run but do try and get outdoors when possible as it will improve your preparedness for an outdoor event.

If you are training to get or keep fit then it is all about preference.

Both are equally as good and if you would like to train for that first 5k run and don’t want to do it alone, come and join us at Run Club which is held every Saturday morning at 7.30am beginning at my studio in Mulgrave. We’d love for you to join us!

Contact Cath on 0418 566 624 for more information.