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Is running on a treadmill equal to traditional running?

By: Robert Drodofsky and Brian Kelly

With the arrival of winter, many runners choose to avoid the elements and turn from pavement to treadmill routines. While I would argue there are better ways to keep up with overall conditioning than turning into a hamster on a wheel, many prefer to simply switch out the fresh air for a gym membership. But how does the treadmill measure up against running on a fixed surface?

While the two motions are very similar, they differ greatly in the muscle demands, and energy expenditure. Let's look at the two motions separately, then we can compare and contrast them.

Road running forces the muscles of the thigh to flex the hip and extend the knee forward into the momentum of the step. Similarly, the three hamstring muscles work with the gluteal muscles of the hip to extend the opposite thigh behind the body and drive the heel towards the back of the leg. In looking at running in this light it is easy to see it as a complete leg motion.

Treadmill running involves similar technique to road running, but the belt actually pulls the forward foot back behind the hip. In reality, you simply march in place and the treadmill does the rest. This leads to far less activation of the extensors (hamstrings and glutes) as well as reducing friction the body would normally have to fight. Why do you think most people can run longer and faster on treadmills? Because they are easier. While easier may be what you are after, many run to burn calories, and given the same speed and distance, treadmill running does not burn as many calories as running on pavement. Likewise, if you are training for an outdoor race, do you still think the treadmill is the best way to condition your body for it?

Here are a few ways to increase your energy expenditure while using the treadmill:

1.) Increase the incline (if available). Adding even the slightest incline to your treadmill routine will pay dividends to your steady-state cardio routine by using more energy with every step you take. The incline gives back to you what the treadmill takes away, forcing you to push off with each step and activating the glutes, hamstrings, and calves.

2.) Let go of the hand rails! I see too many people holding on for dear life as if they are fighting an endless battle with the machine they chose to use. If you don't want to run, don't set the speed so high. Holding on to the rails robs you of the pumping motion of the upper body and natural movement mechanics (not to mention more energy consumption)

3.) Introduce different movement patterns. Your can do much more on a treadmill than run or walk. Try Jogging backwards, side-shuffling, and even lunging as some of the different ways you can spice up your time on the belt and challenge yourself.

4.) Interval train. Set a maximum speed for yourself that is difficult or uncomfortable to maintain for more than a minute. Take yourself to that speed and keep yourself there for up to a minute, then back down to a slower speed for 1-2 minutes. Repeat for fifteen minutes or longer.

5.) If you like plain old running on the treadmill, try supplementing with different exercises that incorporate more of the hamstring and glute to supplement. Step ups require only a box or a bench (we typically recommend a height parallel to the back of your knee). They can be weighted or bodyweight.