Inside or Outside Workouts?

Treadmill training vs. the great outdoors: Which is better?
by Martica Heaner, M.A., M.Ed., for MSN Health & Fitness
Martica

Q: Is there a difference in walking and running on a treadmill versus doing it outdoors? Is one better than the other?

A: Walking fast or running on a treadmill feels tougher. Outdoors, the time can fly because you get distracted by playing kids, barking dogs, birds, cars and passing scenery. And you may even get the benefits of a cool breeze. But on the treadmill you tend to feel every drop of sweat. And it’s like waiting for a pot to boil as you watch mere seconds pass while you try to meet your time or mileage goal for the session.

A recent study found that treadmill workouts are, in fact, as hard as they feel. Researchers at Missouri State University put eight trained runners through their paces on a treadmill and outside. While working at the same intensity in both conditions (measured by heart rate), the runners not only felt like they were working out harder when they were on the treadmill, they ran faster.

Why? Outdoor sidewalks, trails and tracks can provide a little give during a workout. You can naturally and automatically slow down, or you might have to stop at a traffic light or get out of someone else’s way. When you come upon a hill, you get to run downhill, which gives you a little breather. You may also slow down if you get distracted by things around you.

On the treadmill, you choose a speed and it only changes if you consciously manipulate the control panel. You’re pushed to keep up with the machine, so it’s easier to stick to a more consistent pace.

There are other benefits to the treadmill workout:

* They may be better on joints, because the treadmill surface usually is designed so you pound with less impact than you might on a concrete sidewalk.
* You lose the downhill portion of climbs, which tends to be the most stressful on the knees.
* The path is flat, so there are no bumps to trip over.
* During hot, humid summer months, the air conditioning inside makes it possible for you to run in some cities where you might not be able to bear the heat or pollution outdoors.

Of course, let’s not glamorize treadmills: Running indoors can be T-E-D-I-O-U-S unless you have music to listen to or a television for distraction. On the other hand, outdoor running is fun! You feel free, you’re moving your body through space and feeling the wind in your ears. If you’re having an especially emotional day—whether it’s joy or distress—running somehow is fueled by your mood and it can feel ultra-relaxing to get out and move.

So maybe one isn’t better than the other, since they both have their benefits. It’s a good idea to incorporate both if you want to keep regular running in your routine year-round. Here are some tips to get the most out of each workout:

Treadmill walking and running:

Take advantage of the technology and vary your pace. Experiment with the pre-set programs offered by each machine; also, create your own routines by using the controls manually. (If you’re not sure what all the buttons mean, read your manual or ask a friendly trainer at your gym.)

Do speed work. It’s much easier to sprint on a treadmill because you don’t have to look down at your watch and squint to gauge your time. You can keep good running form as you count down the seconds of a speed interval. Plus, the control-panel setup makes it much easier to train by doing super-fast intervals that are 10 seconds to 60 seconds.

Prepare for hills outside, inside. Get joints and muscle ready for steep climbs during hikes or outdoor trail running by using the incline function. Start with lower inclines for a few minutes and work up to steeper, longer climbs gradually. This will help your shins and Achilles tendons adapt gradually to the extreme foot angles.

Instead of worrying about muggers and cars, catch up on movies, TV shows, audio books or new music by plugging in as you plod away.

Outdoor running and walking:

Avoid slipping into a slow stroll. Walk fast and insert sprints within a long walk. Try tools like Nordic Walking poles to boost your walk even more.

Don’t jog the whole time. Instead, include Fartlek intervals to vary the intensity: Focus on a telephone pole or tree ahead and sprint towards it. Then run or walk at a slower pace, then sprint again. Look for hills to climb and run against the wind.

Since it’s hard to gauge your speed, use a heart rate monitor to gauge your intensity or to help you manipulate your effort levels to train at higher intensities.

Get a baby jogger and walk or run with your kids. Researchers at the University of Essex in England reported in a 2003 study that pushing a baby jogger burns more calories, independent of speed. Find groups like those at Stroller Strides for partners.

Modify your steps according to the time you spend walking and running on particular surfaces. If you’re on concrete or asphalt, insert lower-impact walking intervals into your run. Walk slower if off-road terrain is overly bumpy or rocky to prevent ankle-twisting.