How effective is treadmill running compared to running outside?

Q: How effective is treadmill running compared to running outside? Am I putting myself at a detriment if I only train on the treadmill?

A: The treadmill (or dreadmill, if you will) can be a necessary evil, especially during extreme weather.  Running on a treadmill is far better than risking your safety in icy conditions or increasingly hot temperatures.

But how effective is treadmill running?  Pretty effective, actually.  A common study often cited when comparing treadmill to outdoor running showed that setting the treadmill's incline to 1 percent simulated the effort expended when running outdoors.  However, this effect was seen while running faster than 7 minutes per mile.  Since many of us do not run that fast, adjusting the incline to mimic outdoor running will not make a significant difference.

If you're training for a race or a personal record, solely running on a treadmill may be detrimental as it can impact your ability to effectively pace yourself.  Learning and "feeling" your goal race pace is a crucial part of training that helps tremendously on race day. Plus, when you run outdoors you encounter elements like wind, hills, and varying terrain, much of which is non-existent on a treadmill. Running outside can allow you to practice running on a similar course (hills and terrain) as your race.

Yet, if you're running to maintain or improve your fitness, treadmill running can be very effective.  Varying the incline and pace will boost your workout and avoid that hamster-on-a-wheel feeling.  Add in some good TV to combat boredom.

Kristy Campbell is a RRCA-certified coach located in Conshohocken and founder of Run The Long Road Coaching She believes that success in running comes down to hard work, consistency, and determination.  In her spare time, she runs around after her daughter, Fiona.

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