Have you ever wondered which is better for you?  There is no difference if you run or walk, there are some important things to consider before choosing to buy a treadmill or joining a running group.

Benefits of running on the road

• During a road or trail run, you will burn more calories than on a treadmill (running/walking at an equal pace with 0 -1% grade on a treadmill).  The reason is simply because your muscles work harder while constantly making adjustments to maintain balance on uneven surfaces, the softness or hardness of the ground, and wind resistance.
• Another benefit is psychological.  The freedom to run freely with scenery that is constantly changing.  The choice is obvious, especially if you feel trapped and bored while doing any sort of cardiovascular training indoors on a machine.

Benefits of running on a treadmill

• The main benefit is a controlled environment.  You will not have to worry about wind, rain, extreme temperatures, bugs, cars, or road hogs getting in your way.  The ground is always flat under your feet and you have exact control of your pace at all times.  Another benefit is shock absorption.
• All treadmills today will offer some cushioning for your feet.  This will significantly help to reduce the impact on your joints.
• The treadmill is also a great tool for specific hill interval training and fitness tests (due to the controlled environment).

Conclusion:

If you plan to run (or walk) a 5 km, full marathon, cross country, or wilderness challenge; then you should be concentrating most of your training outdoors.  The principle of specificity applies here.  Your body will learn to adjust for uneven surfaces, and weather conditions (wind, rain, etc); therefore, preparing you for terrain and weather conditions you may encounter during race day.  Running technique on the treadmill is likely to change due to belt moving as you are running on it.  Research is showing that even some of the most experienced runners adjust their stride, arm swing or posture while training on a treadmill.  Any alterations to your natural walking or running gait will eventually cause injuries.  Try to train on a treadmill for no more than 2.5 hours a week to help prevent overuse injuries.  Consider cross training on a bike, stair climber, elliptical, or even swimming to reduce your time spent on the treadmill.

Conversely, choose the treadmill if you are concerned about sensitive joints or if you enjoy using the treadmill while watching your favourite cooking show.  Remember to be constantly mindful of your technique and volume of training.

I prefer to run outdoors; however, when the conditions are icy, very hot or very cold…you will find me on a treadmill for a short 20 – 40 minute training session no more than twice per week.

 

Marty Shumka

January 19, 2012