With the proper shoes, running can be performed virtually anywhere. According to MayoClinic.com, one hour of running leads a person who weighs 160 lbs. to burn off about 986 calories. Running on the treadmill offers fitness and calorie-burning benefits that are similar to outside running. To get the most out of your runs, however, you need to know the difference between running on the treadmill and road running.
Benefits of Running
Running consistently strengthens muscles in your lower body and helps prevent osteoporosis. Running forces your heart and lungs to work harder to supply oxygenated blood to your muscles. Other health benefits include lower inflammation; improving response to vaccination; and improved thinking, learning and memory functions. To achieve these benefits, your runs need to be fast enough to get your heart rate into its target zone. The running intensity that is right for you will depend on your current fitness level, your ability to maintain proper form and the incline of your run.
Difference Between Treadmill and Road Running
The primary differences between the two types of running are the lack of wind resistance and changes in terrain. On the treadmill, you run on a flat, unchanging surface of the moving belt. However, once you know how to use the treadmill as a proper training tool, you can mimic running outside to get the most out of your treadmill run. The biomechanics on a treadmill are different than your road runs because the ground moves beneath you as opposed to you pushing against it to propel yourself forward. When your treadmill workouts mimic your outside exercise as closely as possible, you can minimize the difference between treadmill running and road running.
Advantages of Treadmill Running
Running on the treadmill is often a convenient option as you can enjoy your runs at any time. The treadmill is best used to keep your running schedule when the weather outside makes running outdoors impossible. When running inside, always increase the treadmill to a 1 percent incline. Doing this mimics the wind resistance that you would experience if you were running outside. According to Jana Klauer, M.D., a nutrition and metabolism expert, for each degree of incline, count on at least a 10 percent increase in calories burned. So running up a 5 percent grade (a gentle hill) will burn 50 percent more calories than running on a totally flat surface for the same amount of time. Since you can adjust your treadmill to an exact speed and incline, it can be used as an important training tool.
Advantages of Road Running
Undoubtedly, in warmer months you may want to do more of your training outside so you can enjoy the scenery and peaceful surroundings. This often makes road running an option for beating boredom. When running outside, you encounter all types of uneven and unstable running surfaces. A changing surface forces your neuromuscular system to become more aware of the terrain and make split-second adjustments to keep your body stable and moving in the right direction.
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