Getting outside in the fresh air is one of the attractions of jogging for many people, especially when parks and similar surroundings are available. For others, the convenience of using a treadmill at home or in a gym is preferable to the outdoors. When the weather turns foul, a treadmill is a good alternative even if you prefer outdoor exercise.
Treadmills
A treadmill is an endless belt that moves as you jog so you stay in the same place. This makes it practical to walk, jog or run indoors at your convenience. Most treadmills you find in gyms and models for the home have a number of features that joggers find helpful. You can see your speed, time and distance covered on a display panel. Many models feature heart rate monitors, estimates of calories burned and even a cup holders for drinks. You get the same health and weight loss benefits from jogging on a treadmill as you do working out outdoors.
Treadmill Pluses
Whether it is in a home or gym, a treadmill provides a controlled environment for jogging. You don't have to worry about adverse weather conditions. You also do not have to contend with traffic, aggressive dogs or worry about running after dark or before dawn. The running surface of a treadmill is softer than the street or sidewalk and is smooth, reducing the chances of injury. The speed controls provide a useful training tool. For example, you can increase he speed for a couple of minutes, slow down and then speed up again. This technique, called interval training, can be precisely controlled when you jog on a treadmill.
Outdoor Pluses
The differences between jogging on the treadmill versus outdoors are mainly of concern to runners who participate in races or who are trying to improve their performance. Of course, you might want to run outside occasionally simply for a change of pace. Either way, you should be aware of the potential downside of doing all or most of your workouts on a treadmill. Although you can set a treadmill on an incline to simulate running uphill, few treadmills allow you to run downhill. Of more importance for many joggers, when you run outdoors you get constant practice making the small adjustments required by uneven surfaces. Some people find it difficult to maintain proper form when jogging on a treadmill. You need to avoid shortening your stride. Take care to run with a slight forward lean, but don't bend your body at the waist.
How Far to Jog
If your main purpose for jogging is physical fitness or weight loss, the exercise requirements are the same as for working out outdoors. According to MayoClinic.com, you should get at least 150 minutes of aerobic exercise per week. For example, you might jog 30 minutes a day five days each week. No mater where you jog, wear comfortable cloths and drink plenty of fluids. Always wear running shoes that are properly fitted and in good condition to minimize the chances of injury.
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