Just laced up your sneakers and not sure where you want to go for your run? Indoor running on a treadmill and running outside on a track both provide a cardiovascular workout and burn calories. To the uninformed eye, both forms of running might seem the same. Read on to find out the subtle differences between training methods and learn how to guarantee that you get the most out of your run.
Benefits of Treadmills
Treadmill running allows you to manually control your speed and incline throughout a run. Run on a treadmill and bypass wind resistance, rain, snow and other natural elements that might deplete your energy or increase the chances of injury. Running on a flat surface that does not change unpredictably will help conserve energy throughout the run. Many gyms are equipped with TVs, radios and plenty of distractions that can make time fly while you are on a treadmill.
Concerns of Running on a Treadmill
The treadmill belt will continue to loop, regardless if you can keep up with its speed. It will pull your feet under your body, requiring you to do less work and forcing you to adjust your running stride to keep up with the speed. Because there is no wind resistance, switching from indoor running to outdoor training can be a jarring experience. The treadmill requires less energy, so you might find that you cannot run as fast or as far when you switch to running on a track. Run on a treadmill and you will never have to guess which way to go or when to turn because you are always running in a straight direction. This may seem like a pro at first glance, but straight running detracts from strengthening proprioception, or intuitively knowing how the body is moving and learning to make small adjustments due to changes in environment or direction.
Benefits of Running on a Track
Run on a track and you will face the natural elements and the resistance they present during a workout. You will adjust to running in different climates, situations and on uneven pavements. Your proprioception will strengthen and your speed will be reflective of your energy expenditure in a natural environment. Tracks are made of rubber and synthetic materials. Run barefoot on a track (after checking for foreign or dangerous objects) to increase you leg strength and to prevent shin splints.
Concerns of Running on a Track
Tracks should be in a well lit and populated area. Check for broken glass or other objects that might lead to an injury. Track running is dependent on weather; rain or snow might cancel a planned workout.
Form
Pay attention to form, regardless of if you run on a treadmill or on a track. Lean forward slightly, starting at the ankles. Tuck your butt in and lean your hips forward. Land on the ball of your foot, under your center of gravity. Relax your shoulders and open your chest. Concentrate on form when you are on the treadmill; there is a tendency to tighten and shorten running stride and hinge forward from the waist. Incorrect posture will lead to early fatigue and may place stress on the hips, knees and ankles.
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