There is a slight decrease in energy output when running on a treadmill because of the lack of wind resistance and because the moving treadmill belt propels you forward. To make your treadmill workout closer to outdoor exercise, increase the

Which Is Best, Running on the Treadmill or Outside?
By Christina Leon
Word Count 477

As a Fitness Trainer I often get asked which is best, running on a treadmill or outside on the road. The answer is both.  There are pros and cons to each and this article will address those as well as give you pointers on how to make your treadmill workout more similar to your road workout.

In general, you will get a fairly comparable workout either indoors or out as long as you focus on your effort level or rate of perceived exertion as defined by Borg. (The rate of perceived exertion is a measure you take as you exercise based on how hard you feel you are working.)

There is a slight decrease in energy output when running on a treadmill because of the lack of wind resistance and because the moving treadmill belt propels you forward. To make your treadmill workout closer to outdoor exercise, increase the incline on the treadmill to 1% and you will expend as many calories as if you were walking or running on flat pavement outdoors.

If you are training for an outdoor running or walking event, use the treadmill to do some of your training, but try to do the majority of your training outdoors. You will be much more prepared for the demands on your muscles and joints, the weather and the varied terrain if you train outdoors. Additionally, the treadmill doesn't have any way to simulate downhill running, which is important if you are running an event that has varied terrain like hills. Similarly, there aren't turns on a treadmill, which is another thing your body needs to adapt to if you plan to run outside.

Treadmill Running Pros:
• No bad weather, extreme temperatures, or rough terrain to deal with
• You can stop anytime you need or want and are still where you started
• You can workout while watching television if you like to keep from getting bored
• It is a smooth, cushioned surface which is easier on the joints
• You have no concerns about personal safety while indoors

Outdoor Running Pros:
• You can run anywhere – a park, the beach, your neighborhood
• You get to enjoy the scenery, get fresh air, notice changing seasons, weather, and enjoy nature
• Running outside is generally more challenging and you burn more calories
• It is more motivating when you run a particular course and complete it
• Most people report a greater feeling of accomplishment when they run outdoors
• You can take new routes and see something new everyday

Wherever you chose to run, enjoy your workout and know you are doing something wonderful for your heart, lungs and overall wellness.  If you are new to exercise, be sure to consult a physician before you start.

By Christina Leon, Staff Writer