A treadmill can be an important and effective tool in your training program; however, running on a treadmill is not the same as running outside. There are several advantages and disadvantages to running on a treadmill versus running outdoors. Incorporate both outdoor and treadmill runs into your training schedule to make the most of your routine.
Impact
Over time, running on concrete and asphalt places stress on the joints and tissues in your legs because your body absorbs all of the shock from the ground. This constant stress leaves you prone to developing overuse injuries to your legs. Most treadmills have built-in shocks and a forgiving surface to reduce the impact to your joints and muscles. The lower impact can help reduce the risk of pain and injury associated with outdoor running.
Pace
Treadmills allow you maintain your pace more effectively than outdoor running. Runners often speed up or slow down during an outdoor run without noticing the change in pace. When running on a treadmill, you can't change your pace without adjusting the speed settings. This feature forces you to be conscious of your pace changes and helps you to maintain a consistent pace through your run. For many runners, this consistency is particularly effective when training for long runs because it keeps you from unnecessarily speeding up and wearing yourself out while running, while forcing you to maintain a fast enough pace to finish in your desired time.
Environment
Because a treadmill is located indoors, running on a treadmill leaves you unaffected by outside running conditions. This difference can be beneficial and detrimental to runners. The benefit is that a treadmill offers a temperature-controlled environment where precipitation, heat, cold and lack of sunlight have no bearing on your ability to train. Training in an environment without the unpredictability of the outdoors, however, does not prepare you for the environmental differences of an outdoor run. Factors like wind resistance and surface changes that are present outdoors are absent when you train on a treadmill, leaving you less prepared for these issues when you encounter them.
Bio-Mechanics
Opinions differ on whether the mechanics of running differ on a treadmill versus running outside. Some runners may shorten or lengthen their stride when running on a treadmill. Some information shows that runners have a tendency to run more upright on a treadmill, while they lean forward more when running outside. This lean helps to increase forward momentum.
Programs
Treadmills allow you to create a running course that you may not have access to outside. Most treadmills give you the ability to increase the treadmill's incline to mimic hills. This provides the opportunity for those in areas with a flat terrain to hill train. In addition, many treadmills have built-in programs such as 5k, 10k, half and full marathons. Some of these replicate the terrain of popular races such as the Boston Marathon. This gives you the opportunity to train on a course that you may otherwise not have had access to.
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