Runner's Forum: Treadmill = outdoor running

 

     I've recently been using my treadmill more because of the cold weather outside and because it is easier for me to get motivated. I wanted to know if using a treadmill was more or less the same as outdoor running. I know treadmill running is usually flat but other than that, are there any downsides to running on one?

I am no expert....I'm sure there are some out there (particularly if you scan the Runners World blogs) but running on a TM is very different from running outside.  No wind, no variance in terrain, no dogs nipping at your heels.  The treadbelt itself basically helps you along too.  That being said, I think a TM is a great tool for those of us in the great hinterlands.  My advice is to make sure you are always raising your grade at least 1%...there are training programs that will have you going from 1% to 8% grade to mimic outdoor running.  I'm waiting to get a book on treadmill training from the good ole library, and I've read alot of great workouts on Runners World.  I've been forced to do a 13 mile training run on a TM, but wanted to stick a fork in my eye, but at least I got the mileage in! 

Here's to the monotony of winter training!

I personally hate running on tredmills. One, there is almost no motivation, as you're not doing a route or anything, you are just running in place.

Another big downside is the fact that in outdoor running, taking long strides is bad, whereas it is helpful in tredmill running to take large steps, because more of the belt moves below you. If you get too used to running on a tredmill, running outside will become more difficult for you when it matters, like in the marathons and races.

I hate running on a treadmill, BUT I have bad eye sight (and ran out of contacts) so basically can't see anything to run in the dark, and found it just that bit more convenient to go to the uni gym after a long slog in the lab during the winter when it gets dark early. It is probably one of the more boring experiences I have in my life. I have found though, for short distances it's alright, especially with faster paces. I really wasn't built for speed per se, dinstances I can deal with, so I find it a great help that the treadmill MAKES me run fast paces on shorter tempo runs and obviously is easier for intervals because you don't have to be keeping an eye on a pedometer or landmarks or whatever... The guy at the gym told me to always have my treadmill with a gradient of '1'. This is a factor that is unique to the type of machine, which, I think, is arbitrary as the scale only goes up to 8... but yeah, if the RunnersWorld experts say it's OK... then I guess it's OK... Whatever works for you though! Oh yeah, and it takes specific groups of muscles to run on specific types of surfaces, so I guess the best way to train is to train on your chosen surface... I prefer running in the cold anyway, damn that darkness!

Treadmills may serve a purpose but I hate them.  If you need a tv in front of you or are afraid of the weather than you are going to be in trouble when you enter a race.  Especially a cross country or trail race.  I understand if you can't get a babysitter and need to stay home if the weather is bad.  However, I think running in inclement weather gives you a psychological advantage.

Yeah. I would just put the grade up to like 5% then you know it's as good as an outdoor run. I only run outdoors, but if the weather is crap, and it's dark, it can be hard to get into a good rythem. So it's probably worth doing some Dreadmilling as drchele says.

i think it's just that treadmills are really different from running outside. I regularly complete 6 miles in 60 minutes running outside, but switched to a treadmill due to awful weather and didn't want to miss a scheduled run, and i could barely manage 4.5miles at my usual pace.

Even if you have the incline at 1% it still doesn't equate to outdoor running as there are times when you're running slower, faster, uphill, downhill and the psychological element comes into play as well. it seems on a treadmill your always fighting against your natural rhythm and being dictated to a machine.

they are a good option to have during the winter but running outdoors in good weather is alwasys going to be the better option for me!

In my opinion running only on TM can do more harm than good. As Nasher said they are lighter on the joints and that's why they will never replace outdoor running. When You run outdoors much more joins are being used during the run, due to the obstacles You have to pass, like: puddles, potholes or icy path. Thanks to that Your joins are getting stronger and thus they became more resistant to the injuries connected with them. On a TM Your strides are basically the same all the time and some joints are not used at all!  

Another difference is breathing. On a TM to breath in needed amount of oxygen, harder inhale is needed, since there is no fresh air coming to the mouth, just by opening it J So in ‘real’ running it can turn out to be difficult to get the right rhythm of breathing, what is so crucial in running.  

Of course adding to this how boring TM can be for longer runs, and how workouts are easier in terms of psychology in my modest opinion treadmills can’t be compared to the outdoor running, unless someone is running only to enter more miles run to the training log. But I think running is more than that. 

P.S. There is no bad weather for running, if clothing is perfectly matched!

I too hate the boredom associated with treadmills, and agree that there is a big difference between running on one and running outside. However, I really want to improve my half marathon time this October, and the only way I can get some training in on most weekdays is by using the treadmill we have in the garage.

 I have found that the boredom is slightly relieved by doing intervals of say, fast pace for 3 minutes followed by slower pace for 1 minute. I am trying to do this for 40 minutes each morning and then do my longer runs outside at the weekend. I've been doing this for about 3 - 4 weeks now and my outdoor run times (I do an outdoor run on a Thursday and at the weekend, generally) have improved by a couple of minutes and I also feel stronger - I run the complete course whereas before I was walking up one of the hills.

 I'm going to try the 1% gradient suggestion offered earlier too.

Treadmills can be a good training aid if you can't always get outside.

I have also read the 1% rule...in a few different places actually.  I feel as junkie does...do the hills workout or do intervals at 1%.  I can only handle the treadmill if I do the simulated hills, otherwise I get bored out of my skull!  At least with the hill program, I feel like I am really pushing myself!  Basically, you should be able to feel if you are getting as "good" a workout on the TM.  Do you feel like you are pushing yourself as much as you do outdoors? 

KJ

I'm a little new to running regularly and training for running events so I definitely may be wrong but I only like to use a TM for speed interval training otherwise I don't waste my time I get too bored!

I'm a beginner to running, so you should certainly take this with a grain of salt, but I've found my TM training to be a good help for my outside training.  I have small children and can only run during their nap times, and running outside hasn't been as much an option for me (the authorities tend to look down on you if you go running and leave your kids on their own).  Running on the 'mill has closely enough approximated the "specificity" for outside running (generally, the specificity rule says you'll only improve your cardio conditioning for any given event by training on that event, i.e. biking won't help your running time) for me to improve my time on the road.  I've done lots of reading that suggests the pros and cons of TM's, and I have read journal articles that state that up to a certain speed TM's and outside running are calorically equivalent.  Although you can mimic hills on the 'mill, you certainly can't mimic that feeling of a long hill unwinding in front of you and running against a 25 mph headwind with people passing you, so it may not be the best tool for race psychology prep.  However, I love it for doing intervals and speed work.

 And yes, it does get awfully same-y when you're stuck on it for >75% of your 30 miles/week.

An interesting article for runners with a scientific bent (and access to scientific journals).  A group at the University of Virginia just published a study in the June 2008 Medicine and Science in Sports and Exercise (the journal of the Am. Coll of Sports Medicine) on comparisons between treadmills and ground running.  They found some interesting differences in knee kinematics (mainly, the angle the knee makes at flexion and extension) as well as quite a few kinetic parameters (things like ground reaction force, power production and moment at joints).  They did find, though, that the treadmill does require the same push-off required for over-ground running, and verified previous findings that cadence speeds up and stride decreases when running on the treadmill vs. the ground. 

 Just some food for thought.......

I think treadmills are of little use. Everyone on my cross country team says they don't like them. They are insanely boring. I ran on them for a little bit and it was weird to run outside. If you have warm clothes running outside in the winter is not a problem. I think it's just better to run outside. Unless it is seriously cold or something, stick to running in the great outdoors.

These days, I face the Florida Heat and Humidity outside, rather than run on a Dreadmill.  I just can't stand it.

Running outside hill > running outside flat > running inside > running on TM > not running