Running: Treadmill vs. Road

The pros and cons of running outside vs. running on the treadmill have been the subject of debates among runners for many years.  I’m often asked by runners that I coach if there is a difference, if it’s OK to run on the treadmill occasionally, if running on a treadmill will impact their race performance, etc.  My personal preference is to run outside.  I only hop on the treadmill in extreme weather conditions.  I’m always surprised when, on a beautiful day, I see people lined up on the treadmills at my local gym.  Part of what I enjoy about running is being outside, the feeling of freedom it provides and breathing the fresh air.  When I run on a treadmill I just feel like a rat on a wheel.  As always, however, what people choose depends on personal interests and preferences.  I know for sure that many things I do when it comes to running and other fitness activities seem abnormal to others!  So, aside from preference, does it really matter where you log your miles?    

There are definitely differences between running on a treadmill and running outdoors that go beyond personal preference.  There are lots of scientific and physiological distinctions I could reference that extol the benefits of one over the other.  However, at the most basic level, I think whether or not those distinctions really matter depends on your goals and what type of runner you are.  Are you a fitness focused runner or competitive, race focused runner?  If you are running mostly for fitness, run wherever is most convenient and enjoyable to you.  At the end of the day, the fact that you are moving your body is what’s important. 

On the other hand, if you are someone who is training for a race of some kind, you need to consider the rules of specificity.  In training for any sport, the athlete needs to be physically and mentally prepared for and adapted to the conditions of their activity in order to increase the potential of a strong performance.  By training on a treadmill you are not adapting yourself to many factors you will encounter outside on the road during a race.  For example, as you run on a treadmill, it does most of the “pull back” motion of your stride.  This is very different from running outside where you are using a series of muscles combined with your momentum to create forward motion.  There is also the difference in terrain to consider.  A treadmill has a smooth, flat belt that continually moves around under you as you run.  Outside you will find uneven ground, potholes, rocks and any number of other obstacles to adapt to.  You may also have wind to contend with outside.  Depending on direction, the wind will either help you along or make you work harder to maintain your pace.  All of these factors will influence how you move and how you are mentally challenged during a race.  Ideally, you should already be accustomed to dealing with those challenges when you toe the line on race day.

So, when choosing your running location, I suggest you consider both your goals and your preferences to come up with the answer that is right for you.  However, once you have determined what works best for you, I suggest you also mix it up on occasion and do something that breaks you out of your routine and challenges both your muscles and your mind.