The physical action of running on a treadmill can seem--and actually be--easier than outdoor running. Runners often find that they can go faster on a treadmill than they can outside. Understanding why a treadmill makes running easier can also help you improve your outdoor running technique.
Considerations
On a treadmill, you are essentially running in place and thus creating no wind resistance. According to Running Planet, wind resistance increases the workload of your run by 2 percent to 10 percent depending on your speed. A treadmill’s surface never changes--unless you choose to alter it. Even when you run on flat roads outdoors, you encounter slight slants and terrain changes that affect your running speed and technique. A treadmill also features a belt that moves underneath you, always providing a subtle forward propulsion. Outdoors, you must create the force to move.
Moving Belt
You may perceive a treadmill run as being easier because you lean forward from the hips into the momentum provided by the belt--this helps propel you forward. Because the belt on the deck is always flat and smooth, you do not have to react to rocks, potholes or running surface changes as you do outdoors. This makes running on a treadmill easier. To better match outdoor running when you train on the treadmill, Rick Morris, author of "Treadmill Training for Runners," notes that proper form is imperative. Runners should run in an upright and relaxed manner, with a very subtle lean of the whole body that begins at the ankles, not the waist. Run with your hips leaning slightly forward to keep your motion directed forward. Let your ball of the foot strike directly under your body as opposed to heel striking in front of the body. Incorporate balance training exercises in addition to your treadmill running if you want to prepare for the inconsistency of outdoor terrain.
Solution
The lack of wind resistance combined with the moving belt and flat predictable surface make running on a treadmill--with a zero incline--easier and can make you feel over-exerted when you switch to running outdoors. Dr. Nicholas Romanov, a former Olympic running coach, maintains that you should set your incline at 1 to 3 percent when running on a treadmill to make it more like outdoor running. A study in the August 1996 issue of the "Journal of Sports Science" confirmed that a 1 percent grade best matches the experience of outdoor running.
Potential
When you run outside, you must tackle steep hills as they arise. On a treadmill, you can decrease the elevation of hills if they become too taxing--making your run easier. When you are running on the treadmill, use the ability to control the hills to your training advantage. Simulate hills for an upcoming race or try performing sprints uphill to make your treadmill routine more--rather than less--challenging.
Caution
Even in winter, incorporate treadmill and outdoor training during your weekly workouts. If you train indoors exclusively and then move outdoors, you may suffer extreme soreness or injury as a result. Treadmill belts are cushier than asphalt or concrete, and your joints may be shocked by the increased impact of these surfaces.
Member Comments
txdave13 July 13
I get the whole physical argument on why a TM is easier, but the mental factor makes it much harder. I can crank out a 10 mile run outdoors more easily than I can stay on a TM for even 5k. I only run on the treadmill when it's cold - I'm a huge pansy when it comes to the cold.
Jomalo2 July 13
It may be easier physically, but mentally it is less stimulating than running outside, which takes a toll on endurance.
MightyMouse01 July 13
Started my running outside, 6-8 miles a day, with my daughter in June. I must admit it was a challenge the first day....then we were addicted very quickly to the cool morning air and the different terrain that running outside had to offer. Will continue this through the fall and winter months.