Running indoors or outdoors

Running is quite literally, going places. Massive participation is expected at this year’s half and full marathons scheduled for later this month.

Entering races is a great way to motivate yourself to train, and simply finishing a full or half marathon is an epic achievement in its own right. It’s possibly humankind’s oldest form of exercise, and today we are running faster than ever.

We’ve had such glorious weather this winter, it’s hard to ignore the allure of the sunny outdoors.

Regular readers might know I frequently encourage outdoor running, precisely due to our beautiful climate. As a result I am regularly asked whether running outdoors is more effective than running on a treadmill.

As Malta’s best runners prepare to triumphantly strut over the finish line at Sliema ferries later this month, the time seems right to examine the running issue a little closer.

Running outdoors can be a highly rewarding experience, but that isn’t to say treadmill running cannot form a valuable part of a productive exercise regimen.

Both types of running present unique advantages, and in the best case scenario, with a little attention to detail they can be seamlessly combined.

I have seen high-calibre runners combine both styles effectively, so if it works for our fastest athletes, then there are certainly benefits to be gained from both.

A striking characteristic that distinguishes outdoor running from treadmill running is air resistance. You don’t have to be running into gale force winds for this to become an issue.

Studies have shown that normal air resistance intensifies the faster you go, and can increase your workload by up to 10 per cent.

Another crucial difference between the two styles is the fact that treadmill belts are motorised. In other words, the treadmill belt moves because it is powered by a motor.

In theory, you can pick your feet up and down on a treadmill without necessarily propelling yourself forwards as you would have to outdoors. This changes the me­chanics of the movement.

Since outdoor running requires you to propel your body forwards using the strength of the hamstrings and glutes (bottom), running on a flat treadmill bed with a motorised belt means you work these muscles less.

To compensate for air resistance and lack of forward propulsion, a very simple adjustment to treadmill running will allow you to gain the same benefits from outdoor running, indoors. By adjusting the incline setting on your treadmill to one per cent to make it feel as though you are running up a very slight hill, your treadmill running becomes equivalent to outdoor running.

Something not so easily simulated on a treadmill, however, is the shape and texture of surfaces we encounter outdoors. When you go out for a run, you could end up contending with any combination of grass, sand, tarmac, concrete or gravel. These surfaces offer slightly different conditions to which our feet and joints must adapt to. While on a treadmill we have perfect uniformity, outdoor running surfaces are normally uneven.

Proprioception is the process by which our various sensory organs combine to deliver feedback on the position and stability of our bodies. It is an important skill. Without it we would not be able to maintain our balance or walk in a straight line.

Running on uneven surfaces means the body must continuously make split-second adjustments at an autonomous sub-conscious level, honing proprioception. If you do most of your running on a treadmill, however, you can compensate for the lack of proprioceptive training by throwing in some extra exercises after your run, performed while standing on a wobble board, bosu ball, or stability disc.

So in short, both styles can and should be used in order to get the most out of your running. If you would just like to drop some weight and are only concerned with which style is more effective, rest assured that studies have not indicated any significant difference between the two types of running in terms of calories burned.

If you are training for an outdoor race, then running outdoors, particularly in the final weeks leading up to the race, will certainly be the best preparation from a specific sports conditioning standpoint. If you are training for a race on an athletics track, then similarly you will need specific conditioning leading up to your race on the same surface you will compete on. The rest of the time, the following practical points might help you decide which running style best suits your needs:

In terms of expenses, running on a treadmill will obviously cost you the price of a treadmill if you’re buying one for home, or the price of a gym membership. Running outdoors is free.

If you fancy a healthy dose of fresh air, nothing beats the great outdoors. Running off the beaten track away from traffic and pollution can be extremely invigorating, leaving you energised for the rest of the day.

On the other hand, in extreme weather conditions like rain or excessive heat, then the controlled environment of an indoor setting will allow you to keep your training up without skipping workouts.

If you don’t feel you’re at your best and suddenly decide to stop, on a treadmill you can stop any time you like and hit the showers. If you need to stop midway through an outdoor running route, you could face a long walk back home.

Treadmills normally face TVs, which means you are entertained while you run, so if you are planning a particularly long run, then the welcome distraction of your favourite TV show can certainly help combat boredom.

Whichever style you choose, safety should always be paramount. If you live in a busy area, drive to a nearby promenade or spacious pavement to avoid running on the road; we are certainly spoiled for choice when it comes to scenic locations.

Also, strive for safe running technique. Assume an upright and relaxed posture, consciously avoiding tensing up your upper body muscles. A slight full-bodied forward lean is acceptable, but this should initiate from the ankles, not the waist. Leaning forwards at the waist will stress your back unnecessarily and increase impact forces on your knees.

On the treadmill, take quick reactive steps, and avoid your foot being dragged along by the treadmill belt.

This creates poor form, and a stumbling effect that increases impact forces on your joints.

noblegymmalta@gmail.com