Its an age-old argument; running outdoors or running on a treadmill?

Many have come to the consensus that outdoor running is the way to go; the treadmill is the easy way out and it does half the work for you.

And to some extent this is true. Running on a treadmill just doesn’t work as many muscles as running outdoors does. The treadmill can move your legs back, rather than propelling them forwards in the leg cycle. Your hamstring and small stabiliser muscles are not engaged as much as they would be outdoors, meaning they won’t be as strong as they would be.

Some suggest it just doesn’t prepare you for outdoor races. Now, if you are only running indoors, then that statement is certainly true. But we are overlooking the biomechanisms that running on a treadmill can support. Used in conjunction with outdoor running, the treadmill is an incredible to help your running performance overall.

Firstly, it can make a world of difference to your running form and cadence.

The consistent pace of the treadmill makes it easier to focus on your running mechanics, which is beneficial when trying to improve your running form. You have control of your workout, meaning you can perform cadence drills, and slowly adjust the speed and work up towards a faster cadence. It makes it easier to track your progress and build tissue tolerance safely. Your muscles will adapt and learn this new and improved movement pattern at higher cadences – making you faster and better runner.

Secondly, it is a lot easier on your joints. One obvious point is that treadmills have a predictable surface, unlike outdoor running – meaning you’re safe from accident caused by running on an irregular terrain and having to navigate obstacles. But also, treadmills are designed with shock absorption in mind, reducing the overall impact on the lower body and putting less stress on your joints. If you are recovering from and injury, then running on a treadmill is the perfect way to get back into running safely.

While outdoor running introduces diverse terrains, challenging muscles and joints in a dynamic environment, indoor running offers a controlled surface, beneficial for targeted workouts like interval training, speed work, or hill training. You should consider both indoor and outdoor running for your training to get the maximum results. Each option brings unique advantages to your training regimen, and a balanced approach can yield maximum benefits.