Treadmills are a popular way for many people to get their workouts in despite the obstacles encountered in daily life. You don't have to cope with traffic and other hazards. Depending on your exercise goals, you may or may not want to do all of your workouts on a treadmill. The distance you should run is the same whether you run outdoors on a treadmill. However, there are differences that you should take into account when deciding how much to use a treadmill.
Advantages
Using a treadmill for at least some of your running has benefits. You run on a smooth surface that is softer than pavement. This reduces the risk of a stumble and the stress on your feet, ankles and legs. You aren't at the mercy of adverse weather conditions, careless drivers or the occasional aggressive dog. Treadmills also allow you to monitor and control your pace and the incline you run on.
Fitness
Running Planet says there's really no downside to doing all of your running on a treadmill if you only want to get physically fit or lose weight. You should get a minimum of 2 1/2 hours of aerobic exercise, such as running, each week. For example, you might use the treadmill 30 minutes at a time five days a week. If you want to lose weight, spending more time on the treadmill is usually necessary, or your weight loss will be very slow.
Competition
If you compete in running events such as 10K races or marathons, you need to combine use of the treadmill with outdoors running. Treadmills do not provide the real-world conditions runners must deal with in competition. There is no wind resistance, and outdoor surfaces are frequently uneven. You also do not gain experience running downhill or coping with inclement weather. However, neglecting the treadmill altogether may be a mistake. The ability to precisely control your pace and to vary it for speed training is a definite advantage for the competitive runner.
Compensation
There are strategies you can use to offset the differences between treadmill and outdoors running. Running Planet suggests setting the treadmill to a slight incline so the extra effort will compensate for the lack of wind resistance. Pay attention to your running form. Although a slight forward lean is normal when running, take care not to bend your body at the waist and don't shorten your stride. It's also important to stay aware of where you place your feet and to lift them quickly off the treadmill surface with each stride. This will help you stay in the habit of adjusting your stride as you do outdoors in response to changes in the road surface.
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