How Treadmill Running Compares To Outdoor Running

If you think about it, treadmill running and outdoor running appear to be two similar exercises. On the surface, these two have the same cardio benefits, same body mechanism, same movement. They even use the same muscles! But on a closer comparison, you can set a clearer picture. In this article, we compare treadmill running and outdoor running side by side, taking factors like weather, safety, benefits, etc. into consideration. Here’s a breakdown:

Weather
Treadmill: Rain or shine, windy or snowy, anytime of the day, you can hop on and run on your treadmill.
Outdoor: The weather is your number one consideration. Although, wind resistance intensifies your run so, why not?

Injury
Treadmill: Most treadmills have a one-touch incline feature that allows effective cardio workout at a lower speed and it minimizes the heel-strike impact. Repetitive runs of the same time and pace can strain the same muscles and joints everyday though.
Outdoor: Running outside decreases chances of hip flexor strain but increases your heel-strike impact. Elements like hills, grass or steps shifts the body movement so it creates variation on your run.

Safety
Treadmill: You can watch over your kids/family and stay at the comfort of your own home. You can also just zone out.
Outdoor: Dark, rocky or slippery routes can cause accidents. You can’t zone out at all. You need to stay focused because the roads are busy and constantly changing.

Competitive Running
Treadmill: Recommended for warming up and speed enhancement. The “consistency” sets your body to a different expectation when you actually race on the road.
Outdoor: It gives you the actual feel of the race. It prepares your body for similar conditions.

Shoes
Treadmill: You can wear the same shoes every day.
Outdoor: Most runners wear the same pair of shoes indoor or outdoor. Specialty shoes might be necessary on some circumstances, like rocky roads or icy trails. Check out our online store for specialty train running shoes: Men’s | Women’s

Results
Treadmill: Mostly targets your quads because you don’t have to push forward when your foundation is moving by itself.
Outdoor: Stimulates your hamstrings as well as your quads because you have to push forward and propel to move.

Benefits
Treadmill: You can monitor your heart rate, calories burned, distance and other fitness metrics in a quick glance. You don’t have to miss out on your favorite TV shows.
Outdoor: Fresh air and beautiful sceneries await you. A great way to get away from your busy life and from your gadgets. It’s just you, nature, and maybe a few friends.

Extra umph!
Treadmill: The convenience of having your bottle holder anytime on hot days. Treadmills do cost a lot of money. Knowing that helps in motivating yourself to exercise so your money gets its worth. Since the treadmill is all about convenience, it gives you NO excuse at all to skip a session.
Outdoor: Exposing your skin to the sunlight is the most natural way to get vitamin D, which helps absorbs calcium and phosphorus (just remember sun protection!). Running outside saves you money from actually buying a treadmill and the extra electricity cost it’ll yield. Why should you buy something you can do for free?

What kind or runner are you? And why?


Source: Women’s Running

Keep Your Cool

8 Easy Tips

Summer’s here and with it comes a lack of outdoor runners. The summer sun and hot temps send people straight to the air-conditioned gym! But you may want to reconsider. Here are couple tips we’ve come across from July’s issue of Women’s Running Magazine, and thought we’d share the useful information:

When you run in hot temps, your body learns to use oxygen and muscle glycogen more efficiently while improving your ability to regulate body temperature. Training outdoors when the mercury rises doesn’t have to be a dreadful experience!

1. Acclimate gradually. “You can’t beat the heat, but you can slowly acclimate to it and manage it as best as possible,” says Nashville-based masters runner Sonja Freiend-Uhl. A typical heat acclimation protocol comprises 10 consecutive daily exposures of running in a hot environment. These runs should be performed at your easiest pace possible, with walk breaks whenever needed.

2. Be realistic. The sun and heat can take a lot out of you, even once you’re acclimated. Adjust your pace accordingly, and don’t beat yourself up for going slow. “You’re working just as hard or harder than you would be at a faster pace on cool day,” says Amy Marsh, a four-time Ironman champion who trains in Austin, Texas. Professional distance runner Amy Cole agrees: “Have confidence that you are building fitness and will be able to run faster in cooler temperatures.”

3. Set your alarm clock. If you want to battle the heat, you’ve got to beat the sun. Cole begins most of her summer runs before 5 a.m. Have an addiction to the snooze button? Read on…

4. Call in reinforcements. Find training partners who will tackle the temps with you! The buddy system offers great accountability–you’re less likely to skip a run if you know someone is counting on you to show up.

5. Strip down. Summer is no time for modesty. Sweaty clothes can cause chafing, add extra weight and prevent additional sweat from evaporating. “Wear as little clothing as possible,” says Marsh, “so long as it’s legal!” Or if you’re more modest, go for loose, breathable tops in light colors and accessorize with a visor to block the sun.

Hydrate, hydrate, hydrate!Check out HTO’s selection of Camelbak bottles to help you hydrate your runs

7. Map your run. Try to find shady places to avoid direct sunlight during your workout. If you haven’t tried trail running yet, summer is a great time to start. Forested areas can provide a respite from the brutal summer sun. Also, consider routes where you can refill your water bottles at public water fountains, gas stations or local run shops. You’ll be happy to have an oasis.

8. Chill, girl! “Don’t psych yourself out!” Cole stresses. “Prepare for the heat but don’t obsessively check the temperature before your run.” Don’t ignore your instincts either. If your gut is telling you it’s too hot, listen to it–and hit the gym instead.

How hot is too hot?


By Susan Lacke
July 2014, Women’s Running Magazine, pg 36-37