Running versus Treadmilling.?

Question

I'm trying to lose some weight and just become more healthy. I'm 5'11" 251lbs, and have a 38 inch waist. I've always been an avid cyclist and have pretty good leg muscles.

I've been running on the treadmill last few months as it's conveniently located in my basement. My question is how effective is running on a treadmill in comparison to running outside? Since the treadmill assists by pulling my planted foot back, there must be somewhat of a trade off. Furthermore, I find that I can't run as far outside.

Basically, if for example, running at 5 MPH on a treadmill burns 500Cal/hr what would running at 5mph on pavement burn per hour? I'm assuming no wind, no incline. Purely the difference between the moving conveyor and the stationary pavement.

Thanks.

I disagree with the first answerer here's why:

When you run a set amount of work is needed to propel your body forward. This is done by planting your foot, thrusting your foot backward while pulling your other leg forward, and then planting the other foot. The second, step of thrusting your foot backward is helped by the moving conveyor. Arguably, while holding onto the hand rails on the treadmill, you are stationary, with the belt pulling your leg back. Granted there's a backwards force so you need to hold yourself to the treadmill, but the force isn't equal to the rearward motion. Using this logic. there is an assist by the moving conveyor. As a result, there must be a difference in work/force applied by the human body to run at a set speed on a treadmill versus stationary ground.

Answer 1

You are absolutely right. Treadmill is easier than running outside - primarily due to friction coefficients. A treadmill is a perfectly flat, exactly paced run with no headwinds. It is a myth that treadmills are easier than running outside because they pull you. Einstein's theory of relativity means that you are running 5 mph relative to the belt and 5 mph relative to the earth. If you think about it, the earth is spinning 1,038 miles per hour beneath you (if you are at the equator) - but you don't call that cheating. When you walk in an airplane, you're not burning less calories because the plane is moving 500 mph.

However, friction is a real issue. It IS much harder to run outside, to go up and down micro inclines and try and balance yourself on imperceptably uneven surfaces against a 5 mph wind (or however fast you are running).

ADDENDUM: Ahah! You added a very critical point, which is that you hang on to the bar. Yes, it is MUCH easier when you hang on to the bar. Here's the physics why. Let's say you set it to 6 miles per hour (10 minute mile). As you say, the treadmill belt is indeed "pulling" your leg backward by 6 mph. But the pulling motion is relative to you and the stationary part of the treadmill (e.g. bars). If you are running faster than 6 mph, you actually move up the belt and if not, you move back on the belt. It becomes easier not because the belt is pulling your leg back, but the bars (if you are hanging on) are "pulling" you forward. The bars, relative to the belt (and you if you decided not to move your feet) are moving forward at 6 mph. Remember from your physics classes that Work = Force x Distance, where force = mass x acceleration. The Force of the bars (and the treadmill that it is attached to) is equal to the weight of the treadmill times the acceleration power of the treadmill's motor (which is quite strong). In other words, the treadmill will help you along as much as you want it to when you hang on. The ultimate is if you decide not to move your legs at all and let the treadmill bars pull you forward at 6 mph on the belt. The other extreme is not using the bars at all and you get to "run" with a lower friction coefficient. In between, you are getting assistance from the bars as much as the difference between your speed relative to the belt and 6mph.

Good luck on your workout. I'm proud of you in your efforts!

Answer 2

In addition to the "help" you get from the treadmill's moving platform, it also provides a bit of extra shock impact for your joints.

When you are running outside, you do burn slightly more calories. This is due to the varied terrain which your muscles and joints must adjust and balance for, and toe-off phase of running where you exert slightly more energy. Similarly, running on a more varied trail would burn more calories than a flat sidewalk.

If your goal is to eventually run outside, I would suggest running half of your workout on the treadmill, go outside to run the next quarter of the workout, and return to the treadmill for the last quarter. You will find that you can gradually increase the amount you run outside and decrease the amount you run on the treadmill.
And congratulations! Running is such an amazing and rewarding excercise. Good luck with your training!

Answer 3

Congratulations on trying to become healthier. I took up running several years ago and do a fair amount of treadmill running and outdoor running. I personally prefer the treadmill because I can keep an even pace easier and it is safer than running in the street. But I agree with you that running on a treadmill is a bit easier than running outdoors. Primarily due to the fact that you are not dealing with the elements (heat, cold, and wind). Also outdoor running forces you to adjust to grades (although most good treadmills can simulate hill running with the exception of the "downhill" part).

In any case, with you current weight you may want to run on a safe surface as to not promote injuries to your tendons and ligaments. You are much more prone to damaging these tendons until you drop some of the weight. So basically running on a good surface is very important. I found an old article from Runners World magazine that states the top ten surfaces to run on. The link is here:

http://www.runnersworld.co.uk/news/article.asp?UAN=152

Basically, running on a treadmill is a better surface (in their opinion) than running on asphalt or cement. Below are their comments on treadmills:

Pros: The smooth surface is generally easy on the legs, and hitting a desired pace is simply a matter of adjusting the machine (as long as you can keep up!). Additionally, you don’t have to worry about external factors such as dogs, wind and bad weather. The precise level of control makes a treadmill ideal for speedwork.

Cons: Effectively running on the spot isn’t very exciting, and if you don’t concentrate on keeping up your pace, you could be unceremoniously dumped behind the machine. Without the benefit of a natural breeze, treadmill runners tend to sweat profusely. The machines are too expensive for most individual runners, and gym membership may be uneconomical if you just go there to run.

Conclusion: Not everyone’s cup of tea, but fine if you live in an inner-city area with few trails, little grass and freezing weather. Also good for rural runners when the days are short, and for runners who find it hard to keep up a steady pace.

In any case, congratulations on your fitness regimen and good luck to you!

Answer 4

Hmm. both are only tremendous. i found that after I run a accepted of 9 miles per week, I drop pounds, and if I walk, it is going to frequently take 30 miles or so per week. in my opinion, i imagine an elliptical will be more suitable constructive on your bones and joints, yet hi there, all of us stay once.