The Treadmill versus Natural Terrain

The Beauty of Running

Running is something that is literally ingrained into our DNA. Since the dawn of time humanity has run for one reason or another, either as a means of transportation, or as a way to escape predators. In the modern era, running is primarily used as a form of physical exercise, and there are various ways to run depending upon the individual and their preference. For example, some individuals prefer to run on a track, while others prefer to run on grass. Still others prefer to run through the woods on natural trails and dirt, while others prefer the comfort of a climate controlled environment and the peacefulness of the treadmill beneath their feet. And while there are definite benefits to each type of running, a question that has been raised in recent years is whether or not treadmills are superior in any way to running on natural terrain.

One aspect of running on a treadmill that could be considered superior is the fact that the impact rating is far lower than on a natural substance such as packed earth. In contrast, however, some form of impact is required for enhanced bone density, and if you strip away the impact nature of running then you literally remove the body’s ability to grow strong bones and joints. One of the downsides to a treadmill is that there is no wind, which means that most individuals running on a treadmill sweat far more profusely than individuals running on a track or outdoors, while individuals running through nature or on a track have the natural resistance of the wind cooling their bodies as they run, which means that they maintain a lower body temperature as compared with an individual running on a treadmill.

Each type of surface offers a unique series of challenges to overcome. Running through the woods on a dirt track, for example, requires an individual to constantly be aware of the terrain, gauging when they need to shorten or lengthen their stride, paying attention to whether or not there is a curve arising and applying the necessary force to the core muscles of the body to perform that turn, adjusting the height of the stride dependent upon whether or not there are obstacles to be overcome on the trail, such as rocks, fallen trees, streams, or otherwise. An individual on a treadmill only has to focus on one item: moving their legs. The pace of the treadmill will always determine the length of your stride, and your mind can literally go blank while you simply focus upon finding that balance of momentum on a treadmill.

But what about the actual benefits of speed training? Are they superior in any way to running in a natural environment? After all, running in nature means that constantly surveying the road ahead, which means employing some form of mental exercise at the same time that one performs a physical exercise, and the act of shortening or lengthening the stride to match the obstacles in the path means obtaining a fuller body workout than one would obtain on a treadmill.

Or is that simply a myth?

The Treadmill

The Journal of the American Medical Association published an article in 1996 called “Energy Expenditure with Indoor Exercise Machines”, with the overall research showing that treadmills were considered a premier exercise device, above all the others. The study took 13 volunteers – eight men and five women – and asked them to complete exercise tests on a treadmill, stair stepper, rowing machine, cross-country skiing simulator, upright exercise bike, and an exercise bike equipped with bars that work the arm muscles, also known as an Airdyne. All of the subjects were approximately 30 years of age and considered moderately fit. In order to become familiar with each type of machine, every subject in the test exercised on each exercise device at least eight different times during a four-week preparation period, with each workout lasting around 15 minutes. Before the actual tests were performed the individuals underwent a five minute warm-up, a two minute rest, then three five minute stages of exercise with two minutes of rest between each stage. Each device was tested on separate days, the individuals were not allowed to consume caffeine, and they rated the intensity of their workouts using RPE, or perceived exertion, which ranges from six to 20, with 11 being a fairly light routine, 13 a vigorous routine, 15 a hard bout of training and 20 being the absolute maximum.

During hard exercises at an RPE of 15, the treadmill burned 850 calories per hour. In comparison, the stair stepper only burned 700, as did the rowing machine and the Airdyne. The cross-country ski simulator rated 650 per hour, and the stationary bike averaged only 600 calories. The ratio stayed the same throughout all the machines at various levels of exercise, suggesting that the treadmill was the best way to burn calories.

Beyond the Burn

Beyond simply burning calories, however, the treadmill is considered one of the best ways for an individual to increase their actual speeds, due to the fact that since there are no obstructions in the path of the runner, they can focus more on lengthening their stride and training their body to adjust to the greatest maximum stride possible for sprinting. Specifically, the treadmill allows for development of key muscles related to acceleration. In contrast, however, running in nature can consume the same number of calories as a treadmill, and you can enjoy the beauty of the forest or park where you are taking your run, not to mention that you can feel the cool breeze on your face and enjoy the sights and sounds of the outdoors. At the end of the day whether you choose to use a treadmill or run in nature or on a track, personal preference determines which is preferential. The one item that remains a constant is that running, on any surface, is the best form of burning calories with respect to aerobic exercise.

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