When it's raining or snowing, running on a treadmill has a definite edge over the outdoors. Both treadmill and running outdoors provide the health benefits and calorie burning associated with cardiovascular exercise. Nevertheless, there are differences that make outdoor running the best choice for some people, while others can do just as well or better using a treadmill.
Common Elements
The requirements for running on a treadmill or outdoors are pretty much the same. You need a pair of properly fitted running shoes in good condition. Wear loose, comfortable clothing. Drinking plenty of water or a sports drink that will replace electrolytes lost through perspiration is essential. Don't be misled by the comfort of a gym if you use a treadmill. You will still lose fluids, particularly because there is no air flowing over your body to cool you, since you aren't moving forward.
Treadmill Benefits
Using a treadmill has some benefits when compared to running outdoors. You avoid traffic as well as extremes of weather. For the runner who seeks to achieve weight loss and physical fitness, treadmills present few problems. You run on a smooth surface that is cushioned, reducing the chance of injury from tripping on an uneven surface or due to the stress of pounding your legs and feet on hard pavement. Because treadmills moves at a constant rate, you can maintain a steady pace or vary it precisely for speed training. This helps you to keep from unknowingly slowing down. With many treadmills, you can also monitor your heart rate.
Treadmill Disadvantages
Running on a treadmill isn't the same as running outside. The differences are important if you participate in road races or are otherwise concerned with maximizing your performance. Few treadmills have a feature that allows you to run downhill, for example. You also don't get experience with uneven terrain or with wind resistance. Running Planet recommends competitive runners do at least part of their training outside for these reasons.
Adjustments
It's not difficult to compensate for the disadvantages of running on a treadmill. Simulate the added work caused by wind resistance that comes with outdoor workouts by setting the treadmill to a slight incline. The motion of a treadmill causes some runners to lean too far forward or to shorten their stride. Stay aware of your running form and avoid leaning forward or backward at the waist. Lift your feet quickly to prevent the treadmill from pulling them backward and shortening your stride length. Finally, make a conscious effort to remain aware of the position of your feet and legs. This will help you to stay in the habit of watching where you put your feet when you are running outdoors.
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