Is Running On A Treadmill The Same As Running On The Road?
By admin
Last week I was driving towards the gym so I could get a quick run in. Then it hit me, why the heck am I running on the treadmill on such a sunny, gorgeous day?
Well, to defend myself, it was 100-degrees outside and the humidity through the roof.
But that’s not an excuse, is it? I mean I do have a race just around the corner… and it’s not going to be on a treadmill, or in an air conditioned building.
So, I made a quick left turn and hit up the trails instead. It was close to miserable, but I knew that hot running would prepare me more.
But that also got me thinking…
It’s more than just the air conditioning.
How does treadmill running differ from road running? Or does it?
Does Treadmill Running Differ From Regular Running?
It sure does! Physically and mentally.
Let’s take a look. This stuff is so interesting to me!
What’s going on when you run on a treadmill?
You, the runner, stays in one place while the treadmill moves below you. This is a unique situation for the body. It’s unstable and confusing for the muscles and joints.
On the roads/trails… the ground stays put and you propel yourself forward. Right? It’s the opposite, the natural way.
So how does that change the way you move?
In a study carried out at the University of Calgary, researchers compared runners on a treadmill to their gait on the roads. What they found was that while results varied in the how, all runners changed their gaits when placed on the treadmill.
One change that stayed consistent across the board?
Foot angle hitting the belt. All runners experienced a flatter landing, less dorsiflexion. Anytime a sudden change in gait occurs, it can increase stress and force added to the body.
I for one will say with 100% confidence, I know that I experience more shin splints on a treadmill than I ever do on the roads. Anyone else?
The other observations in the change from person to person are thought to be the result of the body attempting to adjust to the unstable moving environment. But it could also be influenced by the slight pause (you don’t even realize it happen) the belt experiences as your foot hits the belt and “pinches” it.
Obvious Changes…
- Most runner will shorten their stride on a treadmill to maintain as much contact with the belt as possible.
- The natural lean that runners need to propel forward on the roads/trails isn’t needed on the treadmill (they aren’t moving forward) causing an unnatural posture.
How fast do you run in 70-degree weather outside? What about on a treadmill in a 70-degree room? (I’m just trying to keep all factors the same, except the running style).
I have a friend that is fast. Really fast.
On the road.
But put her on a treadmill and her nerves and fear of flying off the back keep her from hitting her full potential that she normally does on the road.
She’s afraid this will happen…
Or this…
She’s not alone.
In an university study, researchers paced runners on a track for 3 minutes. Then these same runners were put on a treadmill and told to run the same speed, however they weren’t able to look at the speed. They had to decide what felt right.
The outcome?
The runners ran significantly slower on the treadmill though they felt they were working just as hard as on the road. Perception was off and as a result, their speed suffered.
Basically, treadmill running can feel harder than it is. Ugh. Of course that could also have to do with the fact that it’s boring!
- Wind resistance. Run outside and you’ll experience wind resistance, uneven ground and other obstacles along the way that would slow a person down. Luckily, this is often overcome on a treadmill by bringing the incline up to 1%… but who likes to hit the incline button?
- No pace practice. This is one of the reasons I love treadmills… you can set it for what pace you need and forget it. You just have to work to stay on the belt. However, this can hurt because you don’t have to “learn” the pace, or experience the fight to hit a target pace. This of course is most important if you’re a racer and aiming for a PR.
- Fresh air is good for you! Getting some Vitamin D, experience fresh air, and natural light, is good for the soul. And it makes us want to work harder, push farther. On a treadmill, runs can turn into a chore, the experience lost.
- Weather proof your runs. The second reason I love a treadmill from time to time… there is no chance of rain or snow. If your choices are to run on a treadmill or not run at all… the treadmill should win. It’s better than nothing!