Is Treadmill Running as Effective as Running Outdoors

Compared to running outside, running on a treadmill can improve the fitness of runners. Aside from winter weather and avoiding those cold icy streets, pollution and traffic jams.

Below is a simple summary as to why running on a treadmill is more beneficial.

Oxygen Demand Increases with Speed, because of Intensified Wind Speed

You run faster with more wind, but you use up more oxygen.

On the treadmill you run on the spot with no wind resistance.

This means you can run faster than you would outside, with the same amount of effort.

Your Running Stride on the Treadmill is Shorter

The number of strides per minute, or frequency, is higher (for faster runners this is the opposite).

Running on the treadmill, this allows you to increase your frequency compared to outside running.

Time Spent on each Stride is Longer on the Treadmill

In terms of performance not that ideal, although over time you can train yourself not to waste time on the ground in each stride.

The treadmill allows you to improve on your running form. What kind of sessions work best? Below are three good ones:

Avoiding Icy Roads

Icy roads can lead to injuries

Faster Work

Running faster repeats on the treadmill. Doing under 2 to 3 minutes per repeat, eg. 10 times 2 minute running.

During the winter, do 50 percent inside and 50 percent outside. The balance of indoors and outdoors will give you greater benefit.

Pace Judgement

Try mixing your speeds to get use to the different alternatives. Trying a speeds for 6 minutes, then slowing down for 2 minutes.

Feel how fast it is. When running a marathon this is a necessity, eg running for 6 mins at 16 km/hr; Down to 12 km/hr; Up to 15 km/hr; Down to 11 km/hr; Up to 17 km/hr.

This kind of running on a treadmill can be advantageous in your running outdoors and any upcoming marathon races.