Treadmill vs terrain - What's best?
A question runners often ask is ‘Which is better? Running outside on ‘real’ ground, or running on a treadmill?’
The answer is, neither can be said to be ‘better’ than the other. After all, both involve running – a whole body activity that’s a great form of exercise.
However, you do run very differently on a treadmill than on the ground. Depending on what your training goals are, this could influence your choice between treadmill and terrain.
What’s the main difference?
The main difference between running on a treadmill and running over ground lies in the biomechanics (way of moving) involved in each activity.
When you run over ground, you lean slightly forwards and your leg muscles mostly work on propelling you forward.
On a treadmill, however, because the belt moves your legs and feet under and behind you, your body tends to stay more upright, and your leg muscles mostly work at re-positioning your legs to keep you stable.
The length of your stride, and the time your feet spend in contact with the ground (in this case the belt), are also different on a treadmill. Typically, your stride shortens and your feet stay in contact with the belt longer. These differences are magnified if you’re a woman, or the belt is set to a gradient or higher speed.
Running on a treadmill, then, is not quite the same as running on the road. So how do you decide which to choose when you pull your trainers on?
The advantages of ‘real’ running
If you’re training for competition or you’re serious about your running, then you probably want to base the bulk of your training around over-ground running.
Preparing for a race, it’s always good to train in conditions similar to those you’ll encounter on the day, and the treadmill alone won’t work the muscles you’ll call on come race day. To get the most benefit from your training, you need the extra ‘push forward’ that only running on the ground (with its shorter foot-to-ground contact time) can give you.
Research has also shown you tend to use 10% more energy running on a road, because of air and wind resistance and the different way of moving. This may be worth considering if one of your main goals is to burn off calories while you exercise!
Benefits a treadmill offers
The treadmill may not mirror conditions outside, but that can be part of its appeal. It allows you to exercise inside in a comfortable environment, without battling elements such as extreme wind, cold, heat, ice, etc.
In other words, if it’s too tough or unpleasant outside for running, you can still train effectively indoors.
Treadmill workouts can also help you:
- train to run at a set pace (just set the treadmill to your desired speed)
- improve your endurance
- improve your maximum running speed (because on a treadmill you can reach a running speed that is up to two metres-per-second faster than your maximum speed running over ground)
- simulate hill training, by adjusting the gradient setting (useful if you want to do hill training, but there are no real hills nearby).
Any exercise is good exercise
Both types of running have their advantages. The table below spells out the pros and cons of each.
Any exercise is better than no exercise at all, so whether you choose the track, trail, tarmac, or treadmill, you’re doing yourself a favour.
Just remember that whatever you choose, you should wear footwear that’s suitable for the surface and your foot type. This will make for a safer and more enjoyable run.
| Pros | Cons |
Over-ground running |
|
|
Treadmill |
|
|
