Treadmills have somewhat of a bad reputation.
That reputation isn’t new, even though the recent Peloton treadmill recall due to multiple injuries and a child’s death sparked the latest controversy over the machines.
Endurance runners and physical trainers are known to turn their noses up at the treadmill. We often hear claims that it’s boring, it’s too easy, it’s not close enough to reality, so on and so forth. But are treadmills all that bad?
How should endurance runners utilize this convenient invention?
Here’s what you need to know.
Treadmill Running VS Outdoor Running
Outdoor Running Offers Fresh Air
The outdoors will always have an advantage over indoor gyms. The advantage is simply being outside. Research shows that there are vast benefits to being in the great outdoors — even more so when combined with exercise.
Not only do we benefit from soaking up vitamin D from the sun, but running outdoors is known to improve mental and emotional well-being as well. Outdoor exercise can alleviate symptoms of depression and anger. It can improve our self-esteem more than exercise alone when close to greenery and bodies of water.
That’s not even to mention the fact that outdoor exercise is free. That removes the barrier to entry for many and removes the guilt of a wasted gym membership. Simply put, outdoor running is enormously beneficial for both the body and the mind.
Treadmills Set a Specific Pace
Some runners complain that the treadmill is too easy. It definitely doesn’t have to be. One of the biggest benefits of running on a treadmill is the ability to see and control your pace. You can set the speed and incline. The movement of the belt itself encourages runners to keep going. Because you know what pace you can set, it’s much easier to evaluate and adjust based on your current ability — or to push your limits.
Outdoor Running Works With Your Body
While the physical benefits between running on a treadmill and running the old-fashioned way are largely the same, running by your own power certainly has perks. Inexperienced runners are especially susceptible to treadmill mistakes. The wrong settings can cause runners to shorten their stride or otherwise make their form unnatural for their body’s ideal calibration.
When you run outdoors, you power yourself and set your stride and pace. This allows you better control and comfort. Our gait and stride are incredibly important. Running contrary to our body’s natural movements risks injury, and it’s much more likely to happen on a treadmill.
Treadmills Risk Injury by Repetition
Speaking of the risk of injury…
This isn’t necessarily the fault of the treadmill itself, but injuries are common on them for a reason. The repetition of movement makes us vulnerable to injury by overuse. Outdoors, you will turn, shift your pace quickly, and even dodge obstacles. This variation is valuable! You’re working more muscles outdoors, while the ones that you use on a treadmill can be quickly overworked.
Outdoor Running Preps You for the Real Deal
Though plenty of people have successfully trained for marathons on a treadmill, it’s impossible to totally replicate the experience. When you run outdoors, you contend with factors like surface, wind, weather, variable inclines, and more. Treadmills can’t mimic wind resistance or anything that deviates from a strictly linear path. Running outdoors expends more energy while also providing the most authentic experience to running a real marathon.
Effective training happens on treadmills, but only when you are very deliberate about how you utilize the machine to match a real outdoor running experience.
Treadmill Belts Are More Forgiving
Even though injury by overuse is common on treadmills, a treadmill belt is more forgiving on the bones and joints than pavement. Impact injuries are not to be underestimated. The treadmill can ease your joints between tougher outdoor runs, keeping you healthier for longer. A treadmill, then, may be an excellent option on your “easy” running days.
The Bottom Line
Runners have strong opinions on treadmills. Despite their shortcomings, however, treadmills can be a valuable tool for endurance runners. Between the ability to manage and push your pace and a softer running surface, treadmills can help you evaluate your progress and ability while going easier on your skeletal-muscular structure.
Nothing is going to match the experience and benefits of running outdoors — but if the weather is bad, the path is dangerous, or your time is short, treadmills offer a convenient way to keep running regardless
How do you utilize treadmills in your exercise routine? Share in the comments.