While most runners prefer to run outside, sometimes we have no choice but to run on a treadmill. Treadmill running can be a great to way avoid bad weather, lack of good running routes, or to take a break from running on hard surfaces, such as concrete. However, does treadmill running really provide the same fitness benefits as outdoor running? Do 30 minutes on a treadmill yield the same fitness benefits as 30 minutes of outdoor running? The answer is probably yes, but runners must be careful to run on a treadmill in the proper way.
The main problem with treadmill running is that, unlike outdoor running, the terrain never changes and there is no wind. When running outside, the body must battle wind resistance and varying terrain, which creates a higher energy cost than running indoors. A way to compensate for these differences is to set a treadmill at a slight incline. An incline forces the body to work harder, which theoretically should compensate for the lack of wind and unchanging terrain.
One study tried to calculate the amount of incline that is needed for treadmill running to reflect the energy cost of outdoor running. The study consisted of nine runners who ran set distances on a treadmill (at various inclines) and outdoors. Based on the runner’s oxygen consumption, the authors determined that, on average, a 1% treadmill grade adequately compensated for the energy costs of outdoor running.
Therefore, when you have to run on a treadmill, consider setting the grade at 1% in order to simulate outdoor running as closely as possible.
