Every runner has a favorite running environment, be it on the treadmill, at the track, or breathing the fresh air on the trail. Both the treadmill and the track can be useful for training, but in different ways. Runners' preferences also play a big role in deciding when to use which modality. Some runners are terrified of the track and its sometimes cryptic lingo or intimidating list of rules, while others are bored to tears by the monotony of a treadmill. The bottom line is that neither is superior to the other, but understanding the similarities and differences between the two can help you make the most of your training time.
Key Distinctions
Running tracks are flat, carefully measured loops. The typical outdoor "track and field" track is usually about a quarter-mile around, or 400 meters, with marked lanes. Indoor tracks vary in distance and form. Treadmills allow runners to run in one place with a belt moving beneath them. They may be manual, meaning that the runner generates the power to move the belt, but most used for running are automatic, meaning that the belt moves at a predetermined speed, and the runner must run to keep up with it. Treadmills also adjust for incline to allow the runner to run uphill to varying degrees. Most have electronic features that track distance and speed, and many can also monitor heart rate and estimate calories burned.
Biomechanical Differences
Though the basic running motion is very similar on a treadmill versus a track, there are some minor bio-mechanical differences. A study published in 1998 in the International Journal of Sports Medicine noted that treadmill running reduces the swing amplitude of the leg, vertical displacement, stride length, and the angle between the sole of the shoe and the ground at impact. This study also noted that runners tended to increase the forward lean of the upper body on a treadmill more than they do when running on the ground. Some treadmills also have specialized decks that offer more shock absorption that the ground. The extent of these differences varies from person to person, and they may be insignificant for most runners. However, runners with certain injuries or bio-mechanical tendencies may find either the treadmill or the track more beneficial.
Benefits of Treadmill
The treadmill may be better than the track if you want to maintain a precise pace, since you can set the treadmill to your target pace and simply follow along. You can also run at an incline on the treadmill, which can add another dimension to your workout. If your track is outdoors, your workout may be affected by weather conditions, but the treadmill eliminates those concerns. The treadmill is perfectly functional for doing interval and speed training, measured either by distance or time, and many treadmills even have pre-set programs to take the guesswork out of designing an interval workout.
Drawbacks of Treadmill
Many runners' chief complaint about the treadmill is that it is boring. It can be a difficult place to do a lengthy workout. It can also be psychologically more challenging than the track because running in place makes you feel like you are "not going anywhere." In addition, if your workout incorporates quick changes in pace, like a sprint workout, a treadmill can be frustrating because it takes several seconds to make drastic speed adjustments.
Benefits of Track
A track is an excellent place to do speed work and has an important place in many traditional training programs for runners. Intervals can be easily measured by distance and pace can be quickly adjusted. Running a steady pace around a track may be preferable to running on a treadmill if you are training for a road race and want the bio-mechanical similarity of running on the ground, but don't want to worry about finding a running route, getting lost, fighting hills, or running alone.
Drawbacks of Track
Track workouts are steeped in tradition and incorporate terminology that can sometimes seem like a foreign language. This makes track running intimidating to many people. Newcomers to the track can ease their worries by doing some background reading on track etiquette and lingo. It is also more challenging to maintain a steady pace on a track than when your pace is pre-set on the treadmill, especially if it is a faster pace than usual. Some runners find running in circles around the track boring and monotonous, too; it all depends on your personal preferences.
References
- International Journal of Sports Medicine; Kinematics and electromyography of lower limb muscles in overground and treadmill training; Wank, V., Frick, U., and Schmidtbleicher, D.; 1998 (abstract)
- Mayo Clinic; Interval training: Can it boost your calorie-burning power?
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