Treadmill running vs outdoor running

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Runners know perfectly well that running in the gym is much more pleasant: it does not prick in the side, the throat does not dry out, does not suffocate - you run for your pleasure at least 5 km, at least 10. But you just have to go outside, and immediately happy and light a thousand times kilometers suddenly turn into torture. Today we are looking at why this is happening and finding out which workout helps you burn more calories.

If we compare running in the gym and running on the street, then it seems that there are few differences: both of them refer to cardio training, the muscles are used the same. And if this is a track in a stadium with a special coating, then the surface is practically no different. But upon closer comparison, it turns out that there is a difference. And essential!

Weather

treadmill

The halls almost always have the same “weather conditions”. Sometimes it is a little cooler or hotter, but all this is corrected by adjusting the air conditioner settings. If you have problems with breathing: a deviated nasal septum, frequent sinusitis and sinusitis, or you often suffer from bronchitis, a treadmill can be your salvation, since it is much easier to breathe while running indoors. It is unlikely that you will catch bronchitis at a temperature of +23 without a headwind and with the right choice of clothing.

If you want to simulate wind resistance, increase the incline of the treadmill by 1 degree.

Street

There is everything on the street: sun, wind, humidity, and different temperatures. Physical sensations are a separate topic, since in the hall at a constant temperature and humidity, your eyes are unlikely to start watering, the nasopharynx will dry out, or, conversely, water will flow from your nose. All this gets in the way a little and makes running on the street more difficult in terms of sensations and loads.

Injury rate

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Even though the surface of the treadmill is flat and made of the correct material, injuries do occur. You can slow down the pace or change the incline angle of the simulator with a few clicks of the button, but constantly repetitive runs at the same pace and for the same time exert a load on the same muscles and joints, since the landscape does not change under your feet (more about injuries on the treadmill can be found in the article).

Street

Injuries on the street occur for several reasons: the wrong running surface (concrete slabs or asphalt) or banal inattention (holes, roots, ice, and so on). But, on the other hand, it is the constantly changing landscape that provides a varied load on your legs and in general the whole body. That is, you do not constantly hammer at the same points, but constantly change both the load and which muscles are more involved in the work.

Calories burned

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On the treadmill, the weather conditions around you (if you can call it a gym and air conditioner) are almost the same in winter and summer. During the heating season, the humidity sometimes drops, but this is easily evened out with the help of a humidifier, if, of course, you have a treadmill in your home.

Note that the calories burned displayed on your treadmill (and other cardiovascular equipment) may be 15-20% overestimated.

Street

We have already written about the factors that affect the amount of energy expended during exercise. It's cold outside - you spend more energy to warm your body. In heat and high humidity, the body temperature rises, the blood works to cool the body, and the muscles get less oxygen, as a result of which the load increases. Or the same wind that either blows in your back, helping and prodding, or slows down, blowing right in your face, and you have to make more effort to overcome resistance.

Some studies show that running outdoors on average burns 5% more calories compared to running on a treadmill. At a pace of 6 minutes per mile, the difference increases to 10%.

Running technique

treadmill

Running on the simulator teaches us not to take long strides. For example, if adults are allowed to set a comfortable pace on the treadmill, they run slower and their stride becomes shorter, that is, cadence increases.

Running on a treadmill in the gym does not mean moving your body forward, since the treadmill itself moves under your feet. This means that the load on the quadriceps muscle of the thigh is much greater than the load on the glutes and hamstrings, which can lead to muscle imbalance as a result.

Street

On the street, under the supervision of a trainer, you can learn any running technique, and after a few lessons you can practice on your own. The key is to choose the right running surface.

Diversity

treadmill

The beauty of a treadmill is that it can think for you. There are various programs that allow you to choose a goal and slowly but surely move towards it. For example, you can select the Hill Run workout and set your own elevation drop and incline. No surprises! However, unpleasant surprises are also excluded.

Street

On the street, you can choose any route and run as long as you want. If this is not a running in a circle at a school stadium, the landscape passing by can be very diverse: from the streets of your hometown to country paths - it all depends on your mood and capabilities.

As you can see, both options have both disadvantages and advantages. Of course, there are much more advantages to running on the street, except that the treadmill wins in terms of comfort. But in any case, you will have to choose where to run, and no one bothers to alternate options depending on health and weather conditions.