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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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).

Summer Fit Tip: Start Slow

FitSugar — Fri, 30 May 2008 08:00:00 -0700

If you're more accustomed to running indoors on a treadmill but have decided to take advantage of the weather by running outdoors then you may want to take it slow at first. Running on a treadmill inside and running on the sidewalk outside are very different. One is not necessarily better than the other, but each requires different things from your body. Simple differences like wind and uneven running surfaces can make outdoor running a bit tougher, especially if you factor in heat.

The best way to make the transition from indoor running to outdoor running is to take it slow - don't expect to run five miles with ease outside if you're used to doing so on the treadmill. You may be ready aerobically, but it's good to give yourself a few weeks to get your body used to the added impact on your joints.

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Need a Boost? Skip the Treadmill, Hit the Pavement

FitSugar — Thu, 28 Feb 2008 11:00:00 -0800

If you've been feeling a little down then you may want to forgo your treadmill run for an outdoor run. This is because past research found that those of us who run outdoors can be less depressed, anxious, hostile, and fatigued. Not to mention, outdoor runners feel more invigorated after than before the run. While a treadmill run is still great for your physical health, mentally, it may not do as much.

This is really interesting to me as I can totally relate. Granted I usually feel really good after a run on the treadmill; I do feel really good and pretty darn pleased with myself after a run outside along the water. What about you guys?

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Gear Review: Outdoor Research Winter Running Gloves

FitSugar — Thu, 04 Dec 2008 14:30:00 -0800

Running outside is feeling pretty chilly these days, especially on my hands. I just picked up a pair of thin, lightweight running gloves that are perfect for keeping my fingers warm - the Women's PL 110 Gloves ($24) by Outdoor Research.

I love that these gloves have a thin fleece lining that's comfy and warm. When it's super cold out, I slide my fingers out of the finger holes and hold my hands in a fist. When my hands heat up, I slide my fingers in their respective slots and they cool off. The outside is similar to softshell material; it's smooth and contours to my hands. I also love that these gloves are tight all over, especially by my wrists, so no air can make its way into the glove to create a chilly draft. The only thing I don't like is that the fabric has started to pill on the palms of gloves. That's just cosmetic though, and I can deal since they do an excellent job keeping my hands toasty. If you don't want to spend a lot of dough, you can pick up a pair of the gloves in blue for only $10 at Gearx.com. What a deal!

Get It Up, Your Heart Rate That Is: Outdoor Run With Sprints

FitSugar — Fri, 14 Mar 2008 04:00:00 -0700

Since the majority of you said that you prefer to exercise outdoors, I thought that this week's Get It Up (cardio workout) should take you outside and get you running.

Time	Activity	RPE
00:00-05:00	Warm up with a brisk walk/slow jog	2-3
05:00-08:00	Jog/run	6-7
08:00-08:30	Sprint	8-9
08:30-30:00	Repeat the previous two steps six times	6-9
30:00-35:00	Cool down with a brisk walk/slow jog	2-3

Gym goers can also use this program on the treadmill, just adjust the speed accordingly. Also, if you liked this workout then be sure to check out all my great cardio workouts.

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Spring Running: Transitioning From the Treadmill to the Road

FitSugar — Fri, 20 Mar 2009 08:00:00 -0700

You must be loving this warmer weather right about now, so you can turn off that treadmill and hit the open road. Before you make the switch to completely running outside, keep these tips in mind.

Ease into your outdoor runs gradually by doing one run outside per week, and the rest of your runs on a treadmill. As you feel ready, do two runs outside, etc., until you're comfortable fully switching to the streets. Be patient with your body and realize that this transition period can take up to two months.

For the other tips read more.

Run at a slower pace than you were moving on the treadmill. Let your feet and the rest of your body get used to the sometimes unpredictable surface, the wind resistance, the sunshine, and the challenge of propelling yourself forward.
Run shorter distances for the same reasons. I know the fresh air will inspire you to run run run, but you don't want to risk injuring yourself.
Don't head out in a new set of gleaming white Spring running sneaks just yet. Let's introduce your feet to one thing at a time here, starting with the road, and then you can ease into breaking in a new pair of kicks.
If you can, start off on a dirt trail or a spongy outdoor track, since these surfaces offer more cushioning than pavement.
Stick to flat surfaces in the beginning, and gradually add in some uphills and downhills.
If you're venturing far from home, run with a buddy, an ID, and a cellphone for safety.
Don't forget the sunscreen, and wear sunglasses to protect your eyes.
Just like you do after a run on the treadmill, stretch after your outdoor run.

You Asked: Burning Lungs From Running in the Cold

FitSugar — Thu, 19 Nov 2009 05:50:49 -0800

Hi Fit,
I recently started running outdoors and am really enjoying it. It's started to cool off, and breathing in the cold air really burns my throat and lungs when I jog. Is there anything that can be done to prevent this?
- Winter Runner

Ahhh, the cold weather is moving in, and I give you credit for continuing your outdoor runs even though the temps have dropped. Running in the crisp air can be so exhilarating to your body and your mind, but your lungs are another story. I have some ideas about how to make your respiratory system happier, though, so continue reading

When Winter Rolls In, Don't Give Up on Working Out

FitSugar — Wed, 18 Nov 2009 13:30:52 -0800

It isn't hard to explain why our workouts get a little lackadaisical when Winter rolls in - 'cause, baby, it's cold outside - and it's pretty understandable that a lot of us lose our motivation to get outdoors for a run or a bike ride. So, how actually do people who work out through the Winter do it? An article from The New York Times reveals exactly that - and how some people manage to get up "the high activation energy" required to stay committed to fitness during the bitter Winter months.

Turns out, if you're new to fitness, you're more likely to give into a little workout hiatus when it gets colder and darker out. According to Janet Buckworth, an exercise physiologist at Ohio State University, it's the opposite for exercise veterans. “If you are beyond the point that you are learning how to exercise, you can’t imagine not running in bad weather,” she says. In fact, some exercise enthusiasts relish the challenge of an outdoor workout in Winter, even going on "epic" bike rides during snow storms and blizzards.

Regardless, you don't have to be an extremist to keep up a Winter workout routine. The key? Just get into something you could really stick with long-term. Choose a form of exercise that you're excited to do, and can keep up when Winter arrives. Group classes are great, and Buckworth recommends finding something you can do indoors, getting a friend to go with you, and even something as simple as updating your playlist with music you love to keep exercise fun and help you stay committed to your fitness regime.

Get It Up - Your Heart Rate, That is: Track Workout

FitSugar — Wed, 04 Apr 2007 07:30:00 -0700

I am so amped up for Spring and outdoor exercise. So here is a cardio workout you can do at your local track. Most middle schools and high schools open their tracks to the public when school is not in session. So you can workout there in the early morning or the evening. Some tracks even have lights for nighttime workouts. If you are curious why I like track workouts, read this post "In Praise of Running at a Track."

FYI: One lap is generally 400 meters, or a quarter mile (.248 miles)

Warm Up
1 Lap Brisk Walk
1 Lap Slow Jog
STRETCH

Workout
2 Laps Running
1/2 Lap Sprint
1 Lap Running
3/4 Lap Sprint
1 Lap Running
1 Lap Sprint
1 Lap Slow Jog
1 Lap Running
3/4 Lap Sprint
1 Lap Running
1/2 Lap Sprint

Cool Down
1 Lap Slow Jog
1 Lap Brisk Walk
STRETCH

This totals 13.5 laps, or 3.625 miles

WOW!!!!