When winter hits, many runners come reluctantly indoors to slog away on the treadmill. There are benefits to treadmill training even during times when you can get outside to run. Although there are differences between the two methods of training, both help you reach your fitness goals.
Differences
Running on a treadmill is different than roadwork in that you experience no wind resistance to slow you down. Treadmill running also offers a consistently smooth surface, unlike the pits and dips that might occur on a road. The moving belt of the treadmill can also affect your running or walking stride, notes Rick Morris, author of "Treadmill Training for Runners."
Benefits of the Treadmill
The treadmill offers the obvious benefit of always being available, regardless of time of day or weather conditions. The treadmill also provides a cushier surface on which to run, so your joints experience less stress than they do when you run on asphalt. If you perform high-intensity running drills in an attempt to improve your race performance, the treadmill can be your ally. Treadmills provide more precise speed and time reporting than you can achieve during outdoor runs.
Considerations
If your goal is simply to burn calories and improve your fitness, the treadmill will meet your needs. If you regularly participate in fun runs, competitive triathlons or running races, make sure your treadmill and road work are specific to your training needs. One of the aspects of running---or walking---that people enjoy is connecting with the outdoors; running on a treadmill can become monotonous.
Form Tips
To compensate for the lack of wind resistance, Morris recommends always setting your treadmill incline to 1 percent. Dr. Nicholas Romanov, founder of the Romanov Academy of Sports Science, notes that you should run on the treadmill with your body upright and with your torso aligned over your hips. Remain on the ball of the foot with soft knees for the duration of your run. Make your training runs on the treadmill as similar to outdoor running as possible. Periodically increase or decrease the incline, and vary your speed slightly as you would naturally on the road.
Misconceptions
Although outdoor road training is helpful in obtaining a successful race performance, it is not absolutely essential. "The Washington Post" reported in an article on April 8, 2010, that Christine Clark, winner of the 2000 United States Olympic trials, trained predominately on the treadmill in her basement. Combining your road work with occasional treadmill running might be the best strategy for race and fitness success.
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