Treadmills and Running

       The beauty of running is being able to get out in the open air and enjoy nature and find yourself.  However; sometimes weather, need for convenience, or injury can necessitate the use of a treadmill.  It is important to realize, however, that running on a treadmill is not the same as running outside. 

            On a treadmill, your stride is facilitated by the belt moving underneath your body, so the motion is slightly easier than usual.  This facilitated motion reduces the work required by your hamstrings and gluteus maximus.  Many people who run exclusively on a treadmill for a long period of time will often complain of quicker fatigue when they run on a natural surface. 

            A way to combat this problem is to place the treadmill on at least a 1% grade.  This is done by placing the grade to “1”.  This won’t feel like much of a difference at first, but you will notice it over time, and it will help bridge the gap between running on a treadmill and running on the ground.

            There are great training benefits to using a treadmill.  The ability to control the grade is perfect for serious hill training, especially if you live in a flat area.  It can be hard to find a long hill to build strength and stamina, but you can run on an incline as long as you want on a treadmill. 

            Treadmills also offer a great way to pace yourself or help your body learn a pace.  You can set a speed and work to maintain it.  This is difficult if you are running outside.  While your pace will not translate exactly to the track or road, it will help you to get an idea of where you are at, or what it feels like to run a 7-minute mile.

            Treadmills can cause problems, however.  Always running on the same, perfectly flat surface can cause foot problems, lead to mental burn out, and unnatural physical adaptations.  So mix it up and use a treadmill sparingly.  It can be a great training tool, but it is not a replacement for running on a natural surface