Are treadmills good for running?
Everything you need to know!
As a running coach, I get asked the same questions again and again. Do you like treadmill running? Is it good or bad to run on a treadmill?
My honest answer is… it depends!
Have I run on a treadmill before? Yes, loads of times! Have I run outside? Absolutely – and many more times than I’ve run on a treadmill.
Running on a treadmill has different advantages and disadvantages compared to outdoor running. Let’s take a look!
What’s the difference between running outside and running on a treadmill?
Running on a treadmill is not quite the same, mechanically, as running outside.
When you run outside, you push off the ground to move, whereas on a treadmill you are primarily moving your legs to keep up with the treadmill belt. Whilst running on a treadmill does have you pushing off the ‘ground’ a little, the extent of this is far less than when running outside and pushing off the actual ground.
What are the benefits of treadmill running?
There are huge benefits to treadmill running, and I mainly think these are environment based. Here in Dubai, we struggle with two key environmental factors.
These being the lack of hill training and the summer heat. Unless you are willing to head to the mountains for your hill reps, it’s hard to feasibly manage them into your weekly training schedule due to the city being so flat.
Although the summer heat has its benefits in training, we see runners have a drop in pace and increase in heart rate when the temperature increases outside.
Having the treadmill as an option is a great way to control the environment and maintain some speed work once the temperatures soar.
Because the treadmill surface is flat, it’s potentially easier on your joints in comparison to the variable conditions when running outdoors – which is beneficial when you’re recovering from injuries. Treadmills are also a great introduction to running for beginners, as you can control a lot of variables and make it easier to maintain a consistent speed.
What are the disadvantages of treadmill running?
Generally speaking, running on a treadmill engages a smaller range of muscles than outdoor running – particularly stabilising muscles – so if you rely on it too heavily, you risk injury when running outdoors.
This is mainly due to variations in outdoor terrain and the surface incline. Ankle and foot stabilisers, calf muscles, hip adductors and abductors are all used differently when running on the consistent surface of a treadmill.
Should you set treadmill incline to 1%?
A study from 1996 determined that a 1% treadmill grade (incline) most accurately reflects the energetic cost of outdoor running.
So, if you want to make your run on a treadmill harder – or at least about as hard as it would be running outside – then yes, set the incline to 1%.
Although using a 1% incline on a treadmill does increase activation in some muscles like the calves, you’re still only mimicking the effects of outdoor running and will still be susceptible to the same problems over the long-term.
Is treadmill running good for you?
Absolutely! Treadmill running has a lot of positive effects on your body, especially if the alternative is being sedentary.
For one thing, running on a treadmill for as little as 10 minutes has been shown to improve brain function. This is very important for anyone over 30 as it starts becoming harder to learn new things and remember old things!
Another study found that 30 minutes of cardio, 3 times per week releases melatonin (the sleep hormone) which boost sleep quality and duration. Running on a treadmill is an easy and convenient way of working cardio into your fitness regime – and sleeping better at night!
Running on a treadmill is the best indoor exercise machine for burning calories, according to a study from 1996. You also have the added benefit of adjusting the speed and incline, which makes it much more accessible for anyone with injuries or other limiting factors.
The long-term effects of running have been shown to have a positive impact on mental health, including an overall positive boost in mood and even combating symptoms of depression and anxiety.
Why does running on a treadmill seem harder than running outside?
You might have noticed that, when running on a treadmill, long runs seem longer and speed sessions seem slower/harder.
Why is this? It’s thought that this is mainly psychological – it’s all about conscious perception of effort.
The 2012 study by Kong et al explored the unmatched perception of speed running on a treadmill versus outside. Researchers found that paces slowed considerably when the experiment was put in place to test runners in 3-minute intervals outside and inside.
It can be thought the same psychological impact occurs with the duration on a treadmill, as there is no end/finish line; meaning that treadmill runners often suffer from more mental exhaustion than outside runners.
Closing thoughts
Treadmills certainly have their place and are useful in a runner's portfolio of training options. They also provide an excellent way to help with analysis of gait and form. But the boredom of running on a treadmill is real. Use them wisely!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
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Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
.jpg)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
.jpg)
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
As a running coach, I get asked the same questions again and again. Do you like treadmill running? Is it good or bad to run on a treadmill?
My honest answer is… it depends!
Have I run on a treadmill before? Yes, loads of times! Have I run outside? Absolutely – and many more times than I’ve run on a treadmill.
Running on a treadmill has different advantages and disadvantages compared to outdoor running. Let’s take a look!
What’s the difference between running outside and running on a treadmill?
Running on a treadmill is not quite the same, mechanically, as running outside.
When you run outside, you push off the ground to move, whereas on a treadmill you are primarily moving your legs to keep up with the treadmill belt. Whilst running on a treadmill does have you pushing off the ‘ground’ a little, the extent of this is far less than when running outside and pushing off the actual ground.
What are the benefits of treadmill running?
There are huge benefits to treadmill running, and I mainly think these are environment based. Here in Dubai, we struggle with two key environmental factors.
These being the lack of hill training and the summer heat. Unless you are willing to head to the mountains for your hill reps, it’s hard to feasibly manage them into your weekly training schedule due to the city being so flat.
Although the summer heat has its benefits in training, we see runners have a drop in pace and increase in heart rate when the temperature increases outside.
Having the treadmill as an option is a great way to control the environment and maintain some speed work once the temperatures soar.
Because the treadmill surface is flat, it’s potentially easier on your joints in comparison to the variable conditions when running outdoors – which is beneficial when you’re recovering from injuries. Treadmills are also a great introduction to running for beginners, as you can control a lot of variables and make it easier to maintain a consistent speed.
What are the disadvantages of treadmill running?
Generally speaking, running on a treadmill engages a smaller range of muscles than outdoor running – particularly stabilising muscles – so if you rely on it too heavily, you risk injury when running outdoors.
This is mainly due to variations in outdoor terrain and the surface incline. Ankle and foot stabilisers, calf muscles, hip adductors and abductors are all used differently when running on the consistent surface of a treadmill.
Should you set treadmill incline to 1%?
A study from 1996 determined that a 1% treadmill grade (incline) most accurately reflects the energetic cost of outdoor running.
So, if you want to make your run on a treadmill harder – or at least about as hard as it would be running outside – then yes, set the incline to 1%.
Although using a 1% incline on a treadmill does increase activation in some muscles like the calves, you’re still only mimicking the effects of outdoor running and will still be susceptible to the same problems over the long-term.
Is treadmill running good for you?
Absolutely! Treadmill running has a lot of positive effects on your body, especially if the alternative is being sedentary.
For one thing, running on a treadmill for as little as 10 minutes has been shown to improve brain function. This is very important for anyone over 30 as it starts becoming harder to learn new things and remember old things!
Another study found that 30 minutes of cardio, 3 times per week releases melatonin (the sleep hormone) which boost sleep quality and duration. Running on a treadmill is an easy and convenient way of working cardio into your fitness regime – and sleeping better at night!
Running on a treadmill is the best indoor exercise machine for burning calories, according to a study from 1996. You also have the added benefit of adjusting the speed and incline, which makes it much more accessible for anyone with injuries or other limiting factors.
The long-term effects of running have been shown to have a positive impact on mental health, including an overall positive boost in mood and even combating symptoms of depression and anxiety.
Why does running on a treadmill seem harder than running outside?
You might have noticed that, when running on a treadmill, long runs seem longer and speed sessions seem slower/harder.
Why is this? It’s thought that this is mainly psychological – it’s all about conscious perception of effort.
The 2012 study by Kong et al explored the unmatched perception of speed running on a treadmill versus outside. Researchers found that paces slowed considerably when the experiment was put in place to test runners in 3-minute intervals outside and inside.
It can be thought the same psychological impact occurs with the duration on a treadmill, as there is no end/finish line; meaning that treadmill runners often suffer from more mental exhaustion than outside runners.
Closing thoughts
Treadmills certainly have their place and are useful in a runner's portfolio of training options. They also provide an excellent way to help with analysis of gait and form. But the boredom of running on a treadmill is real. Use them wisely!
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
As a running coach, I get asked the same questions again and again. Do you like treadmill running? Is it good or bad to run on a treadmill?
My honest answer is… it depends!
Have I run on a treadmill before? Yes, loads of times! Have I run outside? Absolutely – and many more times than I’ve run on a treadmill.
Running on a treadmill has different advantages and disadvantages compared to outdoor running. Let’s take a look!
What’s the difference between running outside and running on a treadmill?
Running on a treadmill is not quite the same, mechanically, as running outside.
When you run outside, you push off the ground to move, whereas on a treadmill you are primarily moving your legs to keep up with the treadmill belt. Whilst running on a treadmill does have you pushing off the ‘ground’ a little, the extent of this is far less than when running outside and pushing off the actual ground.
What are the benefits of treadmill running?
There are huge benefits to treadmill running, and I mainly think these are environment based. Here in Dubai, we struggle with two key environmental factors.
These being the lack of hill training and the summer heat. Unless you are willing to head to the mountains for your hill reps, it’s hard to feasibly manage them into your weekly training schedule due to the city being so flat.
Although the summer heat has its benefits in training, we see runners have a drop in pace and increase in heart rate when the temperature increases outside.
Having the treadmill as an option is a great way to control the environment and maintain some speed work once the temperatures soar.
Because the treadmill surface is flat, it’s potentially easier on your joints in comparison to the variable conditions when running outdoors – which is beneficial when you’re recovering from injuries. Treadmills are also a great introduction to running for beginners, as you can control a lot of variables and make it easier to maintain a consistent speed.
What are the disadvantages of treadmill running?
Generally speaking, running on a treadmill engages a smaller range of muscles than outdoor running – particularly stabilising muscles – so if you rely on it too heavily, you risk injury when running outdoors.
This is mainly due to variations in outdoor terrain and the surface incline. Ankle and foot stabilisers, calf muscles, hip adductors and abductors are all used differently when running on the consistent surface of a treadmill.
Should you set treadmill incline to 1%?
A study from 1996 determined that a 1% treadmill grade (incline) most accurately reflects the energetic cost of outdoor running.
So, if you want to make your run on a treadmill harder – or at least about as hard as it would be running outside – then yes, set the incline to 1%.
Although using a 1% incline on a treadmill does increase activation in some muscles like the calves, you’re still only mimicking the effects of outdoor running and will still be susceptible to the same problems over the long-term.
Is treadmill running good for you?
Absolutely! Treadmill running has a lot of positive effects on your body, especially if the alternative is being sedentary.
For one thing, running on a treadmill for as little as 10 minutes has been shown to improve brain function. This is very important for anyone over 30 as it starts becoming harder to learn new things and remember old things!
Another study found that 30 minutes of cardio, 3 times per week releases melatonin (the sleep hormone) which boost sleep quality and duration. Running on a treadmill is an easy and convenient way of working cardio into your fitness regime – and sleeping better at night!
Running on a treadmill is the best indoor exercise machine for burning calories, according to a study from 1996. You also have the added benefit of adjusting the speed and incline, which makes it much more accessible for anyone with injuries or other limiting factors.
The long-term effects of running have been shown to have a positive impact on mental health, including an overall positive boost in mood and even combating symptoms of depression and anxiety.
Why does running on a treadmill seem harder than running outside?
You might have noticed that, when running on a treadmill, long runs seem longer and speed sessions seem slower/harder.
Why is this? It’s thought that this is mainly psychological – it’s all about conscious perception of effort.
The 2012 study by Kong et al explored the unmatched perception of speed running on a treadmill versus outside. Researchers found that paces slowed considerably when the experiment was put in place to test runners in 3-minute intervals outside and inside.
It can be thought the same psychological impact occurs with the duration on a treadmill, as there is no end/finish line; meaning that treadmill runners often suffer from more mental exhaustion than outside runners.
Closing thoughts
Treadmills certainly have their place and are useful in a runner's portfolio of training options. They also provide an excellent way to help with analysis of gait and form. But the boredom of running on a treadmill is real. Use them wisely!
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
As a running coach, I get asked the same questions again and again. Do you like treadmill running? Is it good or bad to run on a treadmill?
My honest answer is… it depends!
Have I run on a treadmill before? Yes, loads of times! Have I run outside? Absolutely – and many more times than I’ve run on a treadmill.
Running on a treadmill has different advantages and disadvantages compared to outdoor running. Let’s take a look!
What’s the difference between running outside and running on a treadmill?
Running on a treadmill is not quite the same, mechanically, as running outside.
When you run outside, you push off the ground to move, whereas on a treadmill you are primarily moving your legs to keep up with the treadmill belt. Whilst running on a treadmill does have you pushing off the ‘ground’ a little, the extent of this is far less than when running outside and pushing off the actual ground.
What are the benefits of treadmill running?
There are huge benefits to treadmill running, and I mainly think these are environment based. Here in Dubai, we struggle with two key environmental factors.
These being the lack of hill training and the summer heat. Unless you are willing to head to the mountains for your hill reps, it’s hard to feasibly manage them into your weekly training schedule due to the city being so flat.
Although the summer heat has its benefits in training, we see runners have a drop in pace and increase in heart rate when the temperature increases outside.
Having the treadmill as an option is a great way to control the environment and maintain some speed work once the temperatures soar.
Because the treadmill surface is flat, it’s potentially easier on your joints in comparison to the variable conditions when running outdoors – which is beneficial when you’re recovering from injuries. Treadmills are also a great introduction to running for beginners, as you can control a lot of variables and make it easier to maintain a consistent speed.
What are the disadvantages of treadmill running?
Generally speaking, running on a treadmill engages a smaller range of muscles than outdoor running – particularly stabilising muscles – so if you rely on it too heavily, you risk injury when running outdoors.
This is mainly due to variations in outdoor terrain and the surface incline. Ankle and foot stabilisers, calf muscles, hip adductors and abductors are all used differently when running on the consistent surface of a treadmill.
Should you set treadmill incline to 1%?
A study from 1996 determined that a 1% treadmill grade (incline) most accurately reflects the energetic cost of outdoor running.
So, if you want to make your run on a treadmill harder – or at least about as hard as it would be running outside – then yes, set the incline to 1%.
Although using a 1% incline on a treadmill does increase activation in some muscles like the calves, you’re still only mimicking the effects of outdoor running and will still be susceptible to the same problems over the long-term.
Is treadmill running good for you?
Absolutely! Treadmill running has a lot of positive effects on your body, especially if the alternative is being sedentary.
For one thing, running on a treadmill for as little as 10 minutes has been shown to improve brain function. This is very important for anyone over 30 as it starts becoming harder to learn new things and remember old things!
Another study found that 30 minutes of cardio, 3 times per week releases melatonin (the sleep hormone) which boost sleep quality and duration. Running on a treadmill is an easy and convenient way of working cardio into your fitness regime – and sleeping better at night!
Running on a treadmill is the best indoor exercise machine for burning calories, according to a study from 1996. You also have the added benefit of adjusting the speed and incline, which makes it much more accessible for anyone with injuries or other limiting factors.
The long-term effects of running have been shown to have a positive impact on mental health, including an overall positive boost in mood and even combating symptoms of depression and anxiety.
Why does running on a treadmill seem harder than running outside?
You might have noticed that, when running on a treadmill, long runs seem longer and speed sessions seem slower/harder.
Why is this? It’s thought that this is mainly psychological – it’s all about conscious perception of effort.
The 2012 study by Kong et al explored the unmatched perception of speed running on a treadmill versus outside. Researchers found that paces slowed considerably when the experiment was put in place to test runners in 3-minute intervals outside and inside.
It can be thought the same psychological impact occurs with the duration on a treadmill, as there is no end/finish line; meaning that treadmill runners often suffer from more mental exhaustion than outside runners.
Closing thoughts
Treadmills certainly have their place and are useful in a runner's portfolio of training options. They also provide an excellent way to help with analysis of gait and form. But the boredom of running on a treadmill is real. Use them wisely!
As a running coach, I get asked the same questions again and again. Do you like treadmill running? Is it good or bad to run on a treadmill?
My honest answer is… it depends!
Have I run on a treadmill before? Yes, loads of times! Have I run outside? Absolutely – and many more times than I’ve run on a treadmill.
Running on a treadmill has different advantages and disadvantages compared to outdoor running. Let’s take a look!
What’s the difference between running outside and running on a treadmill?
Running on a treadmill is not quite the same, mechanically, as running outside.
When you run outside, you push off the ground to move, whereas on a treadmill you are primarily moving your legs to keep up with the treadmill belt. Whilst running on a treadmill does have you pushing off the ‘ground’ a little, the extent of this is far less than when running outside and pushing off the actual ground.
What are the benefits of treadmill running?
There are huge benefits to treadmill running, and I mainly think these are environment based. Here in Dubai, we struggle with two key environmental factors.
These being the lack of hill training and the summer heat. Unless you are willing to head to the mountains for your hill reps, it’s hard to feasibly manage them into your weekly training schedule due to the city being so flat.
Although the summer heat has its benefits in training, we see runners have a drop in pace and increase in heart rate when the temperature increases outside.
Having the treadmill as an option is a great way to control the environment and maintain some speed work once the temperatures soar.
Because the treadmill surface is flat, it’s potentially easier on your joints in comparison to the variable conditions when running outdoors – which is beneficial when you’re recovering from injuries. Treadmills are also a great introduction to running for beginners, as you can control a lot of variables and make it easier to maintain a consistent speed.
What are the disadvantages of treadmill running?
Generally speaking, running on a treadmill engages a smaller range of muscles than outdoor running – particularly stabilising muscles – so if you rely on it too heavily, you risk injury when running outdoors.
This is mainly due to variations in outdoor terrain and the surface incline. Ankle and foot stabilisers, calf muscles, hip adductors and abductors are all used differently when running on the consistent surface of a treadmill.
Should you set treadmill incline to 1%?
A study from 1996 determined that a 1% treadmill grade (incline) most accurately reflects the energetic cost of outdoor running.
So, if you want to make your run on a treadmill harder – or at least about as hard as it would be running outside – then yes, set the incline to 1%.
Although using a 1% incline on a treadmill does increase activation in some muscles like the calves, you’re still only mimicking the effects of outdoor running and will still be susceptible to the same problems over the long-term.
Is treadmill running good for you?
Absolutely! Treadmill running has a lot of positive effects on your body, especially if the alternative is being sedentary.
For one thing, running on a treadmill for as little as 10 minutes has been shown to improve brain function. This is very important for anyone over 30 as it starts becoming harder to learn new things and remember old things!
Another study found that 30 minutes of cardio, 3 times per week releases melatonin (the sleep hormone) which boost sleep quality and duration. Running on a treadmill is an easy and convenient way of working cardio into your fitness regime – and sleeping better at night!
Running on a treadmill is the best indoor exercise machine for burning calories, according to a study from 1996. You also have the added benefit of adjusting the speed and incline, which makes it much more accessible for anyone with injuries or other limiting factors.
The long-term effects of running have been shown to have a positive impact on mental health, including an overall positive boost in mood and even combating symptoms of depression and anxiety.
Why does running on a treadmill seem harder than running outside?
You might have noticed that, when running on a treadmill, long runs seem longer and speed sessions seem slower/harder.
Why is this? It’s thought that this is mainly psychological – it’s all about conscious perception of effort.
The 2012 study by Kong et al explored the unmatched perception of speed running on a treadmill versus outside. Researchers found that paces slowed considerably when the experiment was put in place to test runners in 3-minute intervals outside and inside.
It can be thought the same psychological impact occurs with the duration on a treadmill, as there is no end/finish line; meaning that treadmill runners often suffer from more mental exhaustion than outside runners.
Closing thoughts
Treadmills certainly have their place and are useful in a runner's portfolio of training options. They also provide an excellent way to help with analysis of gait and form. But the boredom of running on a treadmill is real. Use them wisely!
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