If you like to organize your running training flexibly and want to train in bad weather, you usually supplement your practice with a treadmill. But what are the differences here, and which exercise is more effective? The following comparison clarifies the most critical questions in this area.
There is a big difference when comparing running training outdoors with an underground treadmill. The road has many different surfaces ready for the runner. From a hard road to a slippery gravel path, uneven forest floors, and soft grass, the body adapts accordingly. This leads to a higher coordinative and muscular strain and higher calorie consumption (whereby you can increase your calorie consumption significantly) by setting the speed on a treadmill you can also increase your calorie consumption significantly). Of course, every surface also has different damping properties that must be taken into account. After all, gravel paths or roads are much harder than a treadmill. High-quality treadmills have optimal cushioning.
Differences in running technique
When training on the treadmill, the muscles are stressed entirely differently by the lack of air resistance, as is the case when running outdoors. This also affects the running technique. The active hip extension and footprint behind our body are not as pronounced as if the body has to work against air resistance. This, in turn, affects the stride length, which becomes shorter, and the upper body remains upright. Due to the possible incline setting on the treadmill, the muscles in the calves are stressed more.
Do I need different running shoes?
Since treadmills are already equipped with excellent cushioning, you should not use classic running shoes because the cushioning is usually too pronounced. So-called lightweight trainers with low detonation are ideal here. You can also use old running shoes that are no longer well insulated. Many also swear by running on the treadmill in stocking socks, which is only possible if you train on your treadmill. For outdoor training, it should, in turn, be well-cushioned running shoes that can cope with the different requirements. For beginners, it is advisable to conduct a running analysis at a local specialist retailer to determine which running technique is available and which shoes do it best.
Differences due to air resistance
There is also a big difference when it comes to air resistance because, of course, this does not apply to treadmill training. When running outdoors, it gets bigger the faster you run. Studies can confirm that at an outdoor speed of 8 km / h, the energy consumption is increased by 5 percent and at 14 km / h by 10 percent. A similar effect can be achieved on a treadmill with a 1 percent incline. A running speed of 15 km / h is equivalent to a gradient of 2 percent.
Differences in calorie consumption
The calorie consumption during running training outdoors is much higher than on the treadmill. On the one hand, this is due to air resistance and other external stimuli in the form of cold, air humidity and heat. The calorie consumption on the treadmill can be adjusted according to adapted training in the way of higher intensity or more extended units.
Probability of adhering to the training plan
If, in addition to the classic running training outdoors, there is still the possibility to use a treadmill, this has many advantages. This means that the training plan can be followed even in bad weather because it is easy to continue training on the treadmill.
Pros and cons of treadmill training
Pros
Training can be carried out regardless of the weather conditions
The risk of injury is lower
Flexible design options for exercise when incline can be varied
controlled and constant adherence to speed
Con
High acquisition costs
increased space requirements
Monotony in training
Living room or studio lights do not stimulate vitamin D production and other feel-good hormones
different rolling and impression behaviour
Pros and cons of running practice outdoors
Pros
enjoy the nature
no high acquisition costs, high-quality running shoes and functional underwear are sufficient
Diverse stress, muscles and coordination are not only trained on one side
if necessary, you can complete your training in running groups
Con
increased risk of injury
Training depending on the weather conditions (rain, snow, cold, heat)
If you want to buy a new treadmill, you are spoiled for choice with the many models. To facilitate the search for a suitable device.