Many people find running outdoors to be an enjoyable way to exercise. However, when the weather turns nasty you need an alternative. Treadmills provide an exercise experience similar to outdoor running. The differences are important mainly to competitive runners. If you want to get in shape or lose weight, you can still benefit from making allowances for the differences.
Treadmill Running
When you run on a treadmill, you burn about the same number of calories as when you run the same distance outside and get equivalent aerobic exercise health benefits. If your exercise goals are limited to physical fitness, there is really no reason not to do all of your running on a treadmill. Treadmills come with helpful features, such speed, distance and time indicators, heart-rate monitors and an estimate of calories burned. Drink plenty of fluids to avoid dehydration and wear comfortable workout clothes and a good pair of running shoes--just as if you were running outside.
Treadmill Pluses
Staying out of bad weather is a big plus for treadmill use. You avoid the risks of trying to negotiate ice and snow in winter and of suffering heat exhaustion in hot weather. Treadmills also provide an even surface that reduces the risk of injury. The constant pace of the treadmill helps you to avoid unknowingly slowing down. You can simulate running uphill by setting the treadmill to an incline. Treadmills are also useful for speed-training workouts, such as interval running--a method of building endurance and speed by running for short periods at alternating fast and slow speeds.
Running Outdoors
When you run outdoors, you encounter wind resistance that is not present when you use a treadmill. Depending on your running speed, this can require up to 10 percent more effort. Another difference is the irregular surfaces you encounter outdoors; because a treadmill's surface is smooth and unchanging, it will not offer you the same practice at making the tiny adjustments needed to maintain a smooth running style. Some runners find that treadmill running makes it more difficult to maintain good running form.
Dealing with Differences
If you participate in races such as 10k runs or marathons, the differences between outside running and treadmill workouts can be important. Website Running Planet suggests that you compensate for the lack of wind resistance by setting the treadmill to a slight incline, which will increase your effort. You can work on your skill at dealing with uneven terrain by doing exercises on a wobble board--a flat platform with a half-sphere or other uneven projection on the bottom that makes it wobble. Pay particular attention to your form when you run on a treadmill. Do not shorten your stride. You should lean slightly forward but do not bend at the waist as you run.
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