Just RUN!

Have you ever wondered if there’s any difference in running outside versus running on the treadmill?

There is, in fact, a slight difference. Outdoor running exposes you to wind resistance and a variety of different terrains, such as gravel, potholes, or hills. The treadmill, however, eliminates wind resistance and terrain by providing a controlled environment and a flat, smooth surface to run on.  Therefore, the effort of running on a treadmill is less than that of running on a level road at the same pace. Many people assume that they can just increase the treadmill incline to 1% in order to make up for this difference in effort, however this is inaccurate. Shown below is a chart of the approximate equivalent efforts of running on a treadmill versus outside.

Treadmill

Speed

Pace per Mile Equivalent Paces by Incline
0% 1% 2% 3% 4% 5%
5.0 12:00 12:31 11:44 11:05 10:32 10:03 9:38
6.0 10:00 10:26 9:52 9:24 9:00 8:38 8:19
6.5 9:14 9:37 9:09 8:45 8:23 8:04 7:47
7.0 8:34 8:56 8:32 8:10 7:51 7:34 7:19
7.5 8:00 8:20 7:59 7:40 7:23 7:08 6:54
8.0 7:30 7:49 7:30 7:13 6:58 6:45 6:33
8.5 7:04 7:22 7:05 6:50 6:36 6:24 6:13
9.0 6:40 6:57 6:42 6:28 6:16 6:05 5:55
9.5 6:19 6:35 6:22 6:09 5:58 5:48 5:39
10 6:00 6:15 6:03 5:52 5:42 5:32 5:24

Of course both forms of running are beneficial for your health! Here are some of the positives for both types.

Treadmill: constant environment (temperature, humidity level, and surface), variety of programs, less impact on joints, information displays, and safely able to listen to music (through headphones).

Outside: variety of routes and scenery, no equipment necessary, easily accessible – you can start running from your house, surface variation, and more realistic if training for an outdoor run/race.

Whether you prefer the treadmill or being outside, running is running! And it will provide you with amazing benefits!

Running provides numerous benefits that include:

  •  Improved mood and reduced stress by releasing endorphins in the brain.
  • Improved cardiovascular health and reduced risk of heart disease.
  • Improved circulation and immune function.
  • Assisting in reducing body fat percentage.

So JUST RUN!

References
http://www.hillrunner.com/training/tmillchart.phphttp://www.weightlossresources.co.uk/exercise/running/road-versus-treadmill.htmhttp://www.reggaemarathon.com/wp-content/uploads/556606_466614426692153_645486246_n.jpg