Treadmill Trade Up?

True Story!

Right, its time for your run but peeking outside the window you see raindrops the size of quarters hammering against the pavement and crack of thunder rolling in the distance threatening more than just a quick rain shower. Here enters the star of the show, the 'session saver': the treadmill. Now, I’m not a huge fan of the dreadmill ‘ahem’, treadmill’, as time seems to reduce to a sickeningly slow pace whenever I step on it. However, it is an excellent training tool when the outside elements prevent running outside or its not actually an option and, although it pains me to say, I have completed some of my best mind-testing training sessions on one.

So what is the low down on the treadmill vs. the great outdoors...?

1.  Beginner Confidence. A lot of my clients like to get used to the feeling of running on the machine in a completely controlled environment before attempting to take that first tentative Nike-clad step outside. It gives them a chance to work through the various speeds on the machine or try some hills, giving them the option to stop if needed, and not have to walk home or even pause the treadmill to use the bathroom. (Now, many runners, myself included, don’t see this as a huge problem. There’s nothing that large hedgerow or tree can’t hide when you’re caught short mid-run. However, the thought of baring more skin than necessary, you know, it’s a little off-putting for people new to the sport!)

A treadmill is not an absolute necessity for people new to running and that is what is great about the sport. All you really need is a pair of running shoes; some high visibility clothing and you are away! Roads and pavements are fairly predictable surfaces so sticking to this kind of area is a great idea for new runners. Be mindful that, if you do run on the road, it is best to run against the traffic – this ensures you can spot any approaching vehicles even if they don’t see you. (also, to make that dive, head first into the hedge if needed) It is important swap sides depending on your sightline and keep yourself positioned so you can see approaching cars, especially on blind bends.

Run facing oncoming traffic. That way, you're ready
to dive for safety should a driver not spot you!

2.  Injury Rehab. Some clients come in with chronic pain in hip or knee and the treadmill allows me to analyze their gait and stride in more detail. I can get them to warm up and video them from a convenient distance from behind from the side of the machine, without them having to run back and forth along a street or track. The analysis is therefore much better and I am able to identify issues with their gait that may be causing the referred pain and suggest exercises to help ease or resolve that.

Running on a treadmill is a lot easier on the joints that running outside on concrete or tarmac. If you are a regular runner then adding some treadmill workouts reduces the impact through your joints and may also reduce the risk of injury. It also offers the ability to gradually build your way back to training after injury. That being said, a gradual introduction of soft outside surfaces such as sand and grass can still reduce impact on the joints but allows the strength to be built and proprioception be developed.

3.  Safety. A long day at work and it being too dark to run outside (especially if you live in an area without many streetlamps like we do) can scupper the best laid running plans. Likewise icy conditions that make each step treacherous for even the most sure-footed runner or perhaps the area you are visiting is just not suitable for running. Time to jump on the moving belt and get that workout done! Boom!

4.  Hills & Terrain Setting. Running outside obviously offers more unpredictable surfaces than running inside. This is great as it challenges your balance and coordination and works to increase the strength and reaction ability of stabilizing muscles & joints of the ankle and lower leg. Proprioception (the ability to know where you body is in time and space) is increased too. Most treadmills now have a variety of profiles you can choose form, depending on your goals. Here in the small high desert town we currently live in, there is one hill, everything else is pancake flat. So, if the hill is not on my run route then its difficult to incorporate any profile changes into my workout. The treadmill has allowed me to train at a variety of gradients and speeds within one session without having to go in search of Rattlesnake Hill!

This is a view snapped during one run at Lake Tahoe, about 1.5 hours from our home. Now who wants to run inside when you have this to as your view outside?!

5.  Family. Now this really applies to those who own a treadmill, unless your gym offers a crèche facility. Last time I checked, it wasn’t socially acceptable to leave children alone whilst one disappeared out on a run, so being able to complete a workout with the kids in-sight is a great alternative. It also provides children with a fantastic example of the benefit undertaking a healthy exercise schedule.  I now regularly run with a double running stroller (a BOB Duallie Flex), and I know for the next couple of years I can throw both kids in and go; however, a decent treadmill is definitely on my ‘to-purchase’ list when we return to the UK for when running with a stroller is longer possible.

My beloved BOB Revolution. Single handedly the BEST investment we made when Turbo Toby came along. It allows me to run in the company of my small Pocket Rocket, even if he does fall asleep half way through the set!

6.  Muscle Activation & Biomechanics. As the machine is a powered belt, the mechanics of your running gait differ slightly inside to out. Sure, the same muscles are activated whether you are running inside or outside, but ‘how’ they are activated is slightly different. The quadriceps muscles are used to push off both on and off of the treadmill; however, where you would usually rely on your hamstrings to finish the stride and lift your leg behind you, the momentum from the belt will do that for you. With a shorter stride your quads are required to generate the same force to lift you, however without starting in their optimal position.

Another issue is that most treadmills do not have the ability to allow you to run down hill. Downhill running magnifies the load on your quads eccentrically (the muscle lengthens during contraction, rather than shortening), which is the reason people tend to get sore when doing too much downhill run training. However, your body adapts to this stress load by repairing the micro tears in the muscle fibre and strengthening the tendons so that they can withstand that eccentric strain in the future. So, unless your local gym has a ‘spangly futuristic’ downhill treadmill, then adding outside running to your program is a great way to use a variety of gradients to strengthen all of those running muscles!

7.  Challenges. Some people just hate running. Full stop. So whether it’s running outside or inside, a running workout will be a task, physically and/or mentally. However, both settings offer challenges that an athlete has to work through which can have a positive impact on their overall performance and development. On the treadmill, boredom is a huge factor, no matter what, there is giant set of numbers showing the count down; nothing that a towel thrown over can’t combat but still, the urge to watch the clock is there. The lack of distraction for me is the worst part, sure you can pop on a DVD, watch 'This Morning’ but it just doesn’t offer the same kind of time-warp that running outside does. However, I’d rather run than not! If I’m training for a race that doesn’t allow music, the treadmill is a great way to work on my mental strength and determination. The lack of a beat to keep me going, just pounding along with my thoughts for company fighting the urge to jump off every 15 minutes…. yes, those sessions I have got far more out of than just the physical improvement.

A particularly testing treadmill set one scorching Nevada afternoon. Be sure to load your machine up with nutrition and fluid!

8.  Equipment Cost. The purchase of just a pair of running shoes and high visibility clothing OR that, plus gym membership OR that, plus the cost of your own machine? It depends on your budget and the amount of time you intend to spend on it. It can be a very high-cost clothes hanger if you are not careful! However, if you find it hard to motivate yourself to go out to the gym, then a machine sitting there, reminding you of what you ‘should’ be doing could be a motivator (again, this may not work if its covered in clothes!). 

9.  Environment. The treadmill offers a constant environment in which to exercise; temperature, humidity and running surface are the same or at least controlled. You do not need to pay attention to traffic, weather or light levels; and, once you are on it, there are very few external factors to interfere with your workout. Some people don’t like running indoors for this exact reason; others like facing the elements day in, day out; each to their own!

10.  Pace Setting & Progress Setting. The treadmill enables the athlete to set a pace and maintain it. This is particularly useful if you don’t want to invest in a fancy watch telling you your pace at every stage. Also, it is helpful to keep you pushing through when your determination/motivation is starting to wane. On the treadmill you have to perform the physical act of pressing the button to slow the pace, whereas outside you may slow due to fatigue without even realizing. Whilst the treadmill offers only a number to reach; the great outdoors offers its own progress markers. For example picking up the pace to reach a certain lamppost by a certain time or upping the pace when you get competitive with another runner (be aware of this though, unnecessary competitiveness is a sure way of a wrecking carefully paced workout as I have failed to learn many a time!)

During IM training I undertook a number of treadmill runs. Either to get a certain pace or train at a certain gradient or to just test myself mentally. I'm glad I did!

Breaking down a workout is also a great way to ensure the entire running session is used effectively and efficiently and also helps prevent logging those ‘junk miles’. Try these workout ideas for session to try on the treadmill. Work them into your weekly run schedule and see how you do; most of my client are surprised by how fast a run session can pass when you are working in 3-5 minute chunks rather than just attempting to run for 45min!

11.  Calorie Burn. The number of calories burnt during a workout is determined by the intensity of your workout. At a set speed, the treadmill is seen to burn less calories due to the fact that

• Running outside isn’t as straight, flat or unimpeded as a treadmill.
• Running outside requires forward propulsion, whereas on the treadmill you are essentially running on the spot with no wind resistance.
• The belt of the treadmill is in a constant rearward motion so in essence assists the runner again, reducing the requirement to drive the body forwards.

Saying that, if you decide to complete a 30 minute hard interval set on a treadmill, pushing yourself hard to stick to pacing, then you will be sure to burn more calories than an unmotivated 45 minutes ‘plod’ outside.

You may have heard the widely quoted rule of thumb for treadmill running suggesting that increasing the gradient of the treadmill by 1% to take into account the lack of wind. This has actually become an oversimplification of a study completed by Andrew Jones, a well-respected British exercise physiologist who completed testing on Paula Radcliffe during her career, (and also pioneered work with beet juice as a performance-enhancer.). He undertook his 1996 treadmill study, in which he tested experienced runners at six paces (9:11, 8:03, 7:09, 6:25, 5:51, and 5:21 minute miles) while they ran on a treadmill that was either flat or inclined by a variety of levels. His research showed that setting the treadmill at a 1% incline made the effort equivalent to outdoor running only to those running 7:09 pace or faster. Let’s be honest though: many of us are slower than that; so there is no need to panic if you decide to complete your session on a flat treadmill.

So there we have it. Running vs the Treadmill. It’s a love-hate relationship between me and the machine, but lets face it, I’d rather get my training in than miss out due to external factors that will prevent me from running at all. Plus I like to ‘test’ myself every now and again to just prove that I can push myself through the boredom. However, there is nothing like running in the great outdoors. Running with the chill on your face on a crisp spring morning interval session or the evening sun and its warm glow to accompany you on a 5 miler after work. 

Now why would I want to run inside all the time when these two training buddies help me push through?!

Your local 5km charity race, half marathon or marathon is never going to be set inside, so why train for it inside? If you are training for an event, sure, use the treadmill; but supplement your training with it rather than it be the focal piece of equipment for the entire time. If you enjoy beginning you gym workout with a quick 30 minutes on the belt, then stick with it and perhaps add the odd weekend run outside for variety. 

Which ever side you fall on with running, outside or inside, try a small change to your workout schedule. You never know, you just might like it!

Happy Training friends!

TF
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