The treadmill is convenient, requires little skill to use and can be found at most fitness centers. Many runners turn to treadmills to escape bad weather, practice running at different speeds and inclines and reduce injury risk. However, running on a treadmill may alter your stride biomechanics, and the lack of wind resistance and uneven terrain may be disadvantageous if you are preparing for an outdoor race. Overall, the treadmill can benefit your running when used for the right purposes.
Avoid Bad Weather
Running inside on a treadmill allows you to escape whatever weather elements Mother Nature has to offer. Rather than risk slipping on a patch of black ice or struggling to maintain your pace when the heat and humidity soar, you can retreat to your temperature-controlled gym or home. Not having to accommodate for potentially dangerous weather conditions improves the quality of your run, and you do not have to muster up the motivation to face the bad weather, which can seem like a herculean task.
Hill Running/Pacing
Treadmills are also a good tool to practice running uphill, especially if you live on flat ground. Likewise, if you live on mountainous terrain and want a flat run, the treadmill can provide that. The treadmill is also a useful pacing tool -- since you must keep up with the speed of the treadmill belt, the treadmill can motivate you to maintain a faster pace without slowing down. Additionally, the treadmill can ensure you run a recovery run at an appropriately easy pace.
Reduce Injury Risk
Unlike concrete sidewalks and asphalt roads, the smooth running deck and suspension system of treadmills offer shock absorption, which eases the impact on your lower body and perhaps reduces your risk of an overuse injury. Additionally, by running on the treadmill you do not face the risk of tripping over tree roots, rocks or sidewalk cracks that have the potential to trip you up outside.
Altered Biomechanics
Studies suggest that running on a treadmill changes your running biomechanics; however, results tend to be specific to each individual. One 1995 study published in "Medicine and Science in Sports and Exercise" shows that other than a flatter foot placement on the treadmill, the biomechanical changes that occurred during treadmill running depended on the individual's running style, running speed, and footwear. Also, one 1976 study published in the "Medicine and Science in Sports" journal shows increased stance time on the treadmill while a 1998 study in "International Journal of Sports Medicine" shows decreased stance time. The biomechanical changes you experience will be unique to you but certain biomechanical changes --- such as overstriding --- could increase your risk for an overuse injury.
Lack of Specificity
Treadmill running is fairly similar to outdoor running, but not completely the same. Since treadmill running involves running in place, you do not have the wind resistance to work through, and the motorized belt means your hamstring and gluteus muscles in the back of your legs do not work as hard in the push-off phase of running. Additionally, if you are training for a race on the roads or a trail, running on that specific terrain will help your muscles adapt to the less forgiving surface and/or uneven ground. Therefore, if you are training for such an event, run at least some of your runs off the treadmill.
Bottom Line
Running on a treadmill has many advantages, namely the ability to control the climate, terrain, and speed of your workout while reducing injury risk. If you use running purely to improve cardiovascular fitness, the treadmill will help you accomplish that. The treadmill can still benefit your training if you are a competitive runner training for a race, but you should do at least some of your runs on the specific terrain you will be racing on for mental and physical preparation.
References
- "International Journal of Sports Medicine",Kinematics and Electromyography of Lower Limb Muscles in Overground and Treadmill Running, Wank et al, May 1998
- "Medicine and Science in Sports and Exercise",A kinematic comparison of overground and treadmill running, Nigg et al, January 1995
- "Medicine and Science in Sports", A cinematographic analysis of overground and rreadmill running by males and females, Elliott et al, Summer 1976
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