Treadmill vs. Pavement: The Running Debate at Her Active Life

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Treadmill vs. Pavement: The Running Debate

Posted December 30, 2007 at 12:00 PM by Megan Hueter

Section: Her Fitness, Athletics, Training Programs, Her Health

Woman Jogging With the low temperatures and adverse weather, it’s no wonder that many exercisers choose to hibernate and sweat in the gym instead of going out in the elements. But a great debate among all those fit is one of determining which is better: the treadmill or the pavement. When it comes to the winter season, research points positives and negatives in both directions.

The reason the treadmill feels “easier” on the body is because the ground is actually being pulled underneath your feet (meaning, your feet are not pulling your body forward, as they would if you were running outside), AND there are no other factors such as wind resistance. However, some research indicates that you can supplement this by running at a 1% incline with slight resistance.

One good thing is that treadmills are actually a little less harsh on your knees. This is because many are padded, and have a “give” when you run on them. This makes them a great option if you are injury prone, have knee or ankle pain, or if you are slightly overweight. Running on the pavement can be very harsh on knees and the body. For example, many runners suffer from patellofemoral knee injuries (injuries to the knee cap), damage to the iliotibial band (a muscle on the outside of the thigh) caused by friction with the thighbone, or chondromalacia patella (the softening of the kneecap cartilage often characterized by grinding and popping under the kneecap). Further, many runners complain of shin splints (pain in the shin area of the lower leg caused by friction of the muscles and the tibia “shin” bone). All of these injuries are common among runners who train outside and can be extremely painful, and can possibly be prevented by training on a treadmill.

The other issue is the mental one. We all know that running is a tough, grueling sport. It requires a large amount of mental strength. Many people love running outside to enjoy the view, be in tune with nature and actually feel like they are going somewhere. Many guys hate running on the treadmill because it’s boring and monotonous.

In terms of physical gain, you can also compare your indoor and outdoor running by determining your rate of perceived exertion. This basically means that on a scale of 6 to 20, if your “perceived exertion” is around the same for both workouts, you’re probably getting the same quality workout. Below is the scale you should use to determine this.

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