When you regularly have the opportunity to jog in the morning along the beach with clean sand and a panorama of palm trees, and then pick a fresh coconut (meaning plant) and taste fresh milk, perhaps you should not deny yourself such pleasure and choose a treadmill.
However, such conditions are not available to many, and therefore it is important to consider an alternative to street running.
Next, let's look at the characteristics of each training option and try to choose the best one for you.
Features of running on the street
Running outside is considered as natural as possible. The forward movement of the body is carried out due to the work of the foot. During training, the maximum number of muscles is used.
The benefits of running outdoors include:
- Possibility to study anywhere. You are not limited by the size of the gym. If you wish, you can continue training in nature even during long trips.
- Preparing joints for various loads. This running option is indispensable for professional runners.
- Saturation of the body with oxygen. By exercising outside, especially in a park or forest, your body is saturated with oxygen, metabolic processes are accelerated, and tangible changes occur in your overall well-being.
- Increasing bone strength. Running with the correct technique, namely in natural conditions, has a positive effect on bone strength.
- Rapid burning of fat tissue. The flow of oxygen and proper load distribution contribute to rapid and effective weight loss. This is also an excellent way to combat cellulite and stagnant processes in tissues.
- Uniform load distribution. When running street, the load on muscles and joints is distributed as naturally as possible, which reduces the risk of injury.
- Engaging a large muscle group. In this case, not only the muscles of the foot or calf work, but also the muscles of the buttocks, back and abs.
In bad weather conditions, running outside can be replaced by training on a treadmill.
When can you do without a treadmill?
Even an ardent fan of street running would be hard pressed to call a treadmill a useless invention. Sometimes this simulator is a salvation for sports lovers!
Bad weather
Bad weather is not a hindrance to training for a true athlete! Snow, light rain, and wind only temper and strengthen the sporting spirit.
But when there is ice outside the window, heavy rain, hail, a storm warning, the wind breaks off tree branches - here we are talking about safety. A treadmill will help you complete your workout without leaving home or at the fitness center.
Extreme conditions
Going for a run when there is a stadium or park near your house is as easy as shelling pears. But there are conditions under which, without a simulator, people would have to forget about running: on a space base, at airports, on military ships.
The ability to stay in shape while in a confined space is a real technological achievement!
Honing specific skills
- Have you seen skilled people at marathons who grab glasses of water/energy gels/candy bars at hydration points and nutrition stations and devour them without slowing down? This skill can be practiced on a treadmill or stadium, where it is possible to leave water/food at the place you will run past;
- What else can you train on the treadmill? High cadence. This is a very useful skill: it reduces the impact load on the joints and improves the quality of running. Regardless of speed, the cadence should be 160-180 steps/min. It is most convenient to hone it on a treadmill;
- If you live in a flat area, then only a trainer will help you prepare for running uphill. The main thing is to choose a sufficient level of inclination of the track.
Modern tracks like NordicTrack make it possible to choose a program specifically for preparing for a “vertical kilometer” or a trail running competition. The track imitates steep ascents and descents - an undoubted benefit for sports progress in the absence of natural relief.
Benefits of Treadmill Running
Treadmills can be a good alternative to street training. If you approach the matter as responsibly as possible, you can achieve good results: burn calories, increase the body's endurance, strengthen muscles, etc.
The benefits of treadmill training include:
- Possibility of practicing individual elements of running. Having a mirror in front of the machine will be a big plus. For example, in the gym you can practice correct foot placement.
- The ability to change the load level depending on the person’s training. You can set any speed, set the inclination angle, etc. This is a great way to practice individual elements of running at the right pace.
- No dependence on weather conditions. You can exercise on the simulator at any time of the year, regardless of the weather outside the window.
- Maintaining physical activity. The treadmill can be used during the rehabilitation period after injury, as well as in the off-season.
- High efficiency. To get the maximum benefit from your workout, experienced trainers recommend constantly changing your running speed during exercise. In this case, fat is effectively burned and no unnecessary stress is created on the heart and blood vessels.
So, a treadmill can be an excellent alternative to street training. This is an excellent option for beginners and amateur athletes. Even if you are a professional runner, you can incorporate exercise into your schedule without worrying about the quality of the exercise.
Diversity
Treadmill
The beauty of the treadmill is that it can do your thinking for you. There are various programs out there that allow you to choose a goal and slowly but surely work towards it. For example, you can select the Hill Run workout and set the elevation and incline yourself. No surprises! However, unpleasant surprises are also excluded.
Street
On the street, you can choose any route and run as much as you want. If it's not running in circles at a school stadium, the landscape passing by can be very diverse: from the streets of your hometown to country paths - it all depends on your mood and capabilities.
As you can see, both options have both disadvantages and advantages. Of course, there are many more advantages to running outside, except that the treadmill wins in terms of comfort. But in any case, you will have to choose where to run, and no one is stopping you from alternating options depending on your well-being and weather conditions.
What is the difference between running on a track and running on the street?
The difference between street running and exercise on the track in terms of the load received is minimal. The biggest difference is the technique.
- When running on the street, a person is forced to push forward. In this case, the following muscles are included in the work: iliacus, psoas, thigh muscles, gluteal muscles, calves, etc.
- When training on the track, a person puts in much less effort. To move, you just need to walk and keep up with the canvas.
How to correct the situation and make training in the gym much more effective? To bring treadmill running closer to street exercise in terms of efficiency, you can resort to a little trick. Add a slight tilt angle to the canvas. At the same time, the higher the angle, the closer the running will be to natural. However, it is important to observe moderation.
Another difference between the two types of running is the psychological component. As practice shows, runners who exercise on a simulator get tired faster and experience boredom more often during exercise. While while running outside, the picture around the runner is constantly changing, and the workout is less tiring. To solve this problem, you can listen to music or your favorite audiobook while exercising on the treadmill.
Weather
Treadmill
The halls almost always have the same “weather conditions”. Sometimes it gets a little cooler or hotter, but this can all be corrected by adjusting the air conditioner settings. If you have problems related to breathing: a deviated nasal septum, frequent sinusitis and sinusitis, or you often suffer from bronchitis, a treadmill can be your salvation, since breathing while running indoors is much easier. It is unlikely that you will catch bronchitis at a temperature of +23 without a headwind and with the right choice of clothing.
If you want to simulate wind resistance, increase the incline of the treadmill by 1 degree.
Street
There is everything outside: sun, wind, humidity, and different temperatures. Physical sensations are a separate issue, since in a room with constant temperature and humidity, your eyes are unlikely to start watering, your nasopharynx will dry out, or, conversely, water will flow from your nose. All this gets in the way a little and makes running outside more difficult in terms of sensations and loads.
How to exercise on a treadmill?
Treadmills for weight loss are very popular among beginners. However, to achieve the full effect, it is important to remember a number of rules. These same rules can be applied to street activities:
- Start your workout with a warm-up. Walking at a calm pace at a speed of 5-6 kilometers per hour is suitable for this purpose. Warm-up time is individual and ranges from 5 to 15 minutes.
- After warming up, you can start running. If you are a beginner, do not try to set the maximum value right away. If you feel very tired or unwell, take a step again.
- Exercise regularly. Only in this case will you be able to develop the body’s endurance to the required level.
- Remember about drinking regime. While running, your body loses a large amount of fluid. Drinking plenty of fluids will help replenish the balance.
Training in the gym and on the street should be built on the principle of moderation. There is no need to try to break the record: if you are tired, rest. This way you will get the most out of any run.
How to properly cross from the path to the street?
If you train exclusively on the track and are planning to transition to outdoor training, it is very important to do this as smoothly as possible. Remember that running on the track and running on the street work different muscle groups. So, what is important to remember:
- Start exercising outdoors on soft surfaces. For example, this could be rubberized tracks in stadiums or cross-country running. An excellent option would be to train on short grass.
- At first, avoid running on asphalt. When your muscles are strong enough, you can begin exercising on a hard surface.
- For beginners, running barefoot on a clean lawn is a great option. This will allow you to feel the foot and muscle function as much as possible.
For running on the track and outdoors, you will need comfortable shoes and clothing. If you are planning to start working out at the gym, it is best to take a couple of lessons with a trainer.
Comfort in the process
Everything here is very individual. Many people say that running in a gym is more comfortable because, as a rule, you have a TV and air conditioning at your disposal. In addition, the surface of the track is soft, and there is a special stand for a water bottle. But still, in my opinion, there is nothing more comfortable than running outside. Firstly, fresh air provides full saturation of the lungs with oxygen and additional energy. And the stale air in the room provokes shortness of breath. Secondly, what is the pleasure of running in one place, without changing the picture?
Running for Beginners: Interval Training to Burn Maximum Calories
Conclusion: I am for diversity.
Of course, you shouldn’t put your own health at risk and run exclusively on asphalt, but several runs a month in the park will only benefit your body and give you pleasure. In addition, round-the-clock rains will soon begin, so your joints will one way or another remain safe until the month of April. And finally: listen to your body and do as you like. You should not choose the load based on efficiency, otherwise you will not achieve any results.
