FitSugar

A Little More on the Treadmill vs. Running Outside Debate

FitSugar — Thu, 08 May 2008 05:30:00 -0700

We all have personal preferences: dark chocolate over milk, red wine over white, running outside over running on a treadmill. Wait! I like both hitting the pavement in my sneakers and chalking up miles on a treadmill. And it looks like variety is a good thing when it comes to where you choose to run. You shouldn't really place yourself too strongly in either camp.

Running outside definitely has its benefits, like boosting your mood and making you feel more invigorated than running indoors. You also burn about five percent more calories when running outside. Which makes sense since you have to contend with the elements (like wind – oh how I hate running into a headwind!), and you don't have the assistance of the treadmill belt pulling your legs back for you. Studies have also shown that when running on treadmills, we tend to go a bit slower than we would on a track.

To see the benefits of running on a treadmill just read more.

On the other hand, or should I say foot since we are talking about running, treadmills reduce the incidence of overuse injuries by up to 50 percent. Running stresses the legs, particularly the lower leg. Think shin splints and you will know what I mean. By preventing and decreasing overuse injuries, the treadmill can help keep you running for longer and possibly farther (even though you are not really moving forward).

Once again the take home message is to mix it up. Treadmills, with their steady pace, work like a metronome on tempo runs. You set your pace a little past your comfort zone and the constant motion of the belt keeps you moving. Running outside is invigorating and a great way to see the world.

So where do you fall in this debate? And have I convinced you to try running on the other side? Tell me in the comments section below.

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Winterize Your Running: Treadmill Tips

FitSugar — Tue, 11 Nov 2008 10:00:00 -0800

It is a common trend during late Autumn to start moving workouts indoors. Treadmills and spin classes are staples of Winter fitness. If layering up to brave the cold keeps you from running, then move your workout inside, but keep these tips in mind:

Ease into your treadmill runs. Don't expect to run as fast or as long on a treadmill as you did outside. Allow your body to get used to the treadmill's movement and surface. Start with shorter, slower runs and gradually increase time and speed until you're up to the level you were doing outside. Running on a treadmill is truly a repetitive action, since the surface never changes, and this is another reason to ramp up slowly.
Reconsider your sneaks. Trail runners were made for running outside on dirt paths and aren't exactly the best shoes for a treadmill or an indoor track surface. You may need to purchase another pair that's strictly for indoor use.

For other tips, read more.

If running on a treadmill aggravates your knees, opt for using an elliptical instead.
Remember that running on a treadmill with zero percent incline can give you shin splints, so set your treadmill to at least one percent incline.
Take advantage of the incline on the treadmill to simulate running up hills.
Some folks think running on a treadmill is easier, so make it more difficult by varying your speed. This kind of interval training will not only work your heart and lungs and strengthen your muscles, but those sprinting bursts help to burn more calories.

Taking short breaks from training can be beneficial, but the longer you wait, the harder it will be to get back into the swing of things. If you own a treadmill or elliptical, dust it off, get it out of your basement, or remove the laundry you have hanging from it and start running. If you don't own one, join a gym immediately so you can use their equipment or indoor track.

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Tips for Running on a Treadmill

FitSugar — Tue, 30 Oct 2007 16:30:00 -0700

For some people, fall's crisp air has blown in and running outside doesn't seem like a fun option. If you'd rather not bundle yourself up to stay warm, you might want to move your runs indoors and use a treadmill. I personally love running on the treadmill. You get to watch TV, don't have to worry about car fumes or harmful UV rays, and no matter what the weather looks like outside, you can always get in your workout. Plus sometimes it feels safer to run indoors!

Here are some things to keep in mind when running on the treadmill:

Make sure you have sneakers that provide enough support and cushioning. If you have been running trails all summer, your shoes might be shot. To prevent shin splints due to the change in running surface, you may need to purchase new sneakers for treadmill use.
Before hopping on the machine, make sure your sneaks are tied tightly with no stray laces hanging down. Tripping on your shoelace on a moving treadmill = no fun (been there).
Running on a treadmill is a lot different from running outside, and even marathoners may have a hard time making the switch. If running on a treadmill feels too jarring, take the time to amp up your runs up to your usual time and pace. If you miss the challenge of hills, you may want to pump up the incline to be sure you're challenging yourself on the treadmill as much as you do when running outside.
Always warm up with five minutes of walking or jogging slowly to get your body used to the movement of the treadmill. Then gradually increase to your desired speed.

Want to see the other tips? Then read more

Make sure to keep your body upright and don't lean forward. You want your shoulders directly above your hips. This will help prevent lower back pain.
If you're watching TV while running, be sure to have the screen right in front of you, so you're not twisting your neck. If you run while constantly looking to one side, you're going to end up with one sore neck.
Listen to your body. If you start to feel any pain in your knees, shins or other areas, stop running, decrease the pace and walk. Do not run through pain.

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Treadmill Tips: Stand Back and Check Your Stride

FitSugar — Mon, 16 Mar 2009 15:30:00 -0700

No matter the weather, many of you prefer to run on a treadmill. One of the great things about it is that the conditions, as long as you don't have to wait for a machine, are quite predictable. Unfortunately, running with the belt can shorten your stride. One way to prevent this unnatural shortening is to stand back from the console. Place yourself in the center of the belt. This way you can take longer, more natural strides. If you're too close to the front of the treadmill, you might end up swinging your arms too high to avoid hitting the control panel. This higher-arm swing not only wastes energy, but can also be a real pain in the neck.

Looking to freshen up your treadmill routine? Check out these printable treadmill workouts.

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Treadmill Tip: Focus on Your Hamstrings

FitSugar — Thu, 05 Mar 2009 10:00:00 -0800

The cold, wet, snowy Winter months can definitely make running on a treadmill much more appealing than the great outdoors. There are advantages to both running locations, but one disadvantage of using a treadmill is the belt. The backward motion of the belt assists you by pulling your feet back underneath your body, which means you are exerting less energy to move your feet and legs than when running outdoors on a surface that doesn't provide any momentum. However, you can work your legs more by imagining that you are pulling the belt back with your hamstrings. This idea helps me feel like I am digging in my foot and accessing the power of my hamstrings, which really work to push the body forward when running. The treadmill can get pretty boring, but with this little trick, you have something else to focus on besides watching the clock, and you're building hamstring strength. I call that a win-win situation.

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Running on a Treadmill vs. Running Outdoors

FitSugar — Thu, 05 Apr 2007 08:45:00 -0700

You may opt to run on a treadmill because it is convenient but you may be choosing the treadmill because it is easier as well. Have you ever run three miles on a treadmill and thought, "That was a piece of cake," but then when you run three miles outside you think, "I thought I was in shape; that was so hard!"

The reason is that running on a treadmill is a lot different than running outdoors and here are several reasons why:

The rearward rolling treadmill belt offers help to your legs by pulling your feet back underneath your body, which means you could be exerting less energy to move your feet and legs than if you were running outdoors on a surface that doesn't give your legs momentum.
When you run on a treadmill, you do not have to overcome any kind of wind resistance, which means you'll use less energy than if you were running with wind resistance. More than just wind though, running indoors maintains or offers stable elements. Indoor runners avoid cold/hot air, rain or sand, gravel, dirt, natural increase/decrease in the gradients of the pavement and other outdoor obstacles. Your body’s natural efforts to acclimate itself to these varying elements requires much more energy than the flat, cushy treadmill surface.
Pace is steady on a treadmill because it runs on a set (or variable) speed and your body has ample time to adjust. When you run outdoors, it is a different story because you no longer have a machine keeping pace, so if you are not skilled at pacing yourself, you either under or overcompensate which could make you winded.

Fit's Tip: If you are training for a race, you definitely want to train outdoors to properly get your body (physically and mentally prepared).

Taking it To the Streets After Running On a Treadmill

FitSugar — Tue, 26 Jun 2007 10:15:00 -0700

It is that time of year when folks move their workouts outside since the weather is so dang nice. If you have been running indoors on a treadmilll and are looking to move your runs outside there are a few things to take into consideration.

The surface of the treadmill is more forgiving to your joints so suddenly shifting all your runs outside can be jarring to your ankles, knees and hips. Try just taking one run outside per week for 2 or 3 weeks. Then add one run outside every 2 weeks. If you are training for a road race it is really important to start planning ahead and hitting the streets.
Running outside will have to run against wind resistance and the elements, which in the summer means heat, which requires more energy to run at the same speed as on a treadmill.
Keeping your pace outside might feel really different since stride for stride, running on the road requires more energy output to propel your body forward since on a treadmill, you are keeping up with the treadmill as it moves under your feet. Plus, on a treadmill the machine keeps you running at a certain pace and now you will have to monitor your own pace. I suggest using a heart rate monitor to help you keep track of your heart rate and time.
The smooth, flat surface of a treadmill is very predictable. Running on roads or trails trains your neuromuscular system to deal with unpredictable terrain like hills, banked surfaces, trails and uneven surfaces. Chances are high you will be looking down much more when running outside, especially if you are trail running.

Have fun taking your running to the streets. Remember, when running outside you need to be more aware of your surroundings since people, dogs, bikes and cars might be out on the road or trail too.

Treadmill + No Incline = Shin Splints

FitSugar — Fri, 17 Oct 2008 08:00:00 -0700

When running on a treadmill, I believe you should keep the incline set to at least one percent. The added incline helps make up for the lack of environmental resistance indoors, such as wind, making your workout a little tougher. Another reason to set your treadmill incline to at least one percent is to avoid every runner's nemesis, shin splints. Running downhill can create shin splints due to the extra stress placed on the shin bone. A zero incline on a treadmill can mimic a slight downgrade; a negative incline, if you will. To avoid this problem, run with at least some incline when on a treadmill.

Fit's Tip: If you have recently increased your mileage on a treadmill, say because of the shortened days due to the seasons changing, be careful. A treadmill surface is constantly the same whereas roads and trails vary, even when they are flat. On a treadmill every stride is the same, which can lead to overuse/repetitive injuries like shin splints.

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Get It Up, Your Heart Rate That Is: Uphill Run/Walk

FitSugar — Tue, 05 Feb 2008 04:00:00 -0800

Last night on the treadmill I was not feeling like running, but I knew I just needed to push myself to run a little bit or I would have been disappointed with myself. So instead of forcing my way through a grueling (and boring) 30 minute run on the treadmill that I was not excited about, I decided to switch it up with an uphill run/walk that is great for the legs and booty. What's more? I really enjoyed it! To see the workout, just read more.

Time	Speed (MPH)	Incline (%)
00:00-05:00	2.5	1
05:00-10:00	5.5	3
10:00-15:00	3.5	11
15:00-20:00	5.5	5
20:00-25:00	3.5	13
25:00-30:00	5.5	7
30:00-35:00	3.5	15
35:00-40:00	2.5	1

Fit's Tip: If this proves to be too hard, lower the incline and/or speed. If this is too easy, raise the speed and/or incline.

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Which do you find more difficult: running outside or on a treadmill?

FitSugar — Tue, 10 Jul 2007 07:30:00 -0700

I know a lot of you run. I like to run outside and on a treadmill - different forms for different moods. Some runners have really strong opinions when it comes to where they run. I am curious about you...

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