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Is Running Outside Really Better Than Running on the Treadmill?

The lack of air resistance

Studies showed that running on a flat treadmill burned about 4 percent less energy, but that difference could be eliminated by setting the treadmill incline to 1 percent.

Air resistance depends on how fast you’re going. If you’re running really fast, air resistance takes a bigger toll, which means that a really fast treadmill running is artificially easy by a larger amount. Conversely, when you’re running really slowly, air resistance is almost irrelevant.

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IDEA EXTRACTED FROM:

Is Running Outside Really Better Than Running on the Treadmill?

Is Running Outside Really Better Than Running on the Treadmill?

https://www.outsideonline.com/2392683/treadmill-vs-outside-running

outsideonline.com

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Key Ideas

Treadmills vs running outside

When it comes to running on treadmills vs running outside, some people say it’s easier to use a moving rubber belt, for reasons including the lack of air resistance and the accessibility of it (you can just hop up and down on it).
Others claim that running on treadmills is actually harder because they feel extremely bored.

The energy we burn while running

During typical running at a moderate effort, heart rate, oxygen uptake (which is a proxy for how much energy you’re burning), and perceived effort are all pretty similar on the treadmill and overground.

The lack of air resistance

Studies showed that running on a flat treadmill burned about 4 percent less energy, but that difference could be eliminated by setting the treadmill incline to 1 percent.

Air resistance depends on how fast you’re going. If you’re running really fast, air resistance takes a bigger toll, which means that a really fast treadmill running is artificially easy by a larger amount. Conversely, when you’re running really slowly, air resistance is almost irrelevant.

How you feel about running is what matters

The biggest differences between treadmill and outdoor running aren’t in how you run, but rather in how you respond to the experience.

People probably run slightly differently on treadmills: when you look in detail at the biomechanics, you find subtle differences in things like knee angles and peak ground forces, but the overall pattern is that the two movements are close enough that you don’t have to worry about the differences, as long as the belt is properly calibrated and not too soft.

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Benefits

It is never too late to start running. Many take up this sport in their 50s and beyond. To start, you only need a good pair of running shoes and a desire.

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Types of running
  • Road Running: running on paved roads, paths, and sidewalks.
  • Treadmill Running: easier than outdoor running and can be gentler on your joints.
  • Racing. Road races can vary from 5Ks to half or full marathons or even ultramarathons. 
  • Trail Running: it takes place on hiking trails, from deserts to mountains.
  • Track Running. Track events include shorter distance races from the 50-yard dash to 400-meter sprints. 
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  • Invest in Shoes and Gear. Visit a specialty running store to get fitted for the best shoes for you and check out gear such as running shorts, tops, or tights made of wicking fibers.
  • Stay Safe. Do a warmup before you start, like a walk or an easy jog for 5 min.
  • Follow running safety advice, such as going against traffic when running on roads. Always carry some form of identification with you.
  • Use the Run/Walk Method. Start with running for one minute, then walk for one minute. Try to increase the running intervals over time.
  • Make It Manageable. Keep a conversational pace during each workout. If you can't speak in a full sentence, slow down. Breathe through your nose to get enough oxygen.

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Regular exposure to stress in small quantities can prepare us to handle a big stressful event in our lives. Prepare yourself for stress by self-education about the stressful event, by doing some physically stressful activities like completing a marathon, or something you dread, like giving a speech.

Repeated exposure to mildly stressful conditions can alter your body’s biological response to stress, making you manage stress in a better way.

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You can benefit from just 30 minutes of running, 3 times a week.

Start by running 20 minutes at a time, and increase the amount and frequency only when you feel comfortable with your current ...

Running equipment

Invest in a good pair of running shoes and a quality shirt made from wicking material to keep you drier.

A sports watch and heart-rate monitor are nice to have.

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Once a week, run a faster speed to increase your fitness level.

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It refers to the thousands of chemical reactions that turn what we eat and drink into fuel in every cell of the body. These reactions change in response to our environments and behaviors, an...

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HIIT: high-intensity interval training
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The most well-established benefit of HIIT...

...has to do with heart health: Intervals can boost cardio-respiratory health with a smaller time investment compared to continuous forms of exercise

It's not about superior fat-burning capacity or bigger muscles, but about improved VO2 max, a measure of endurance that calculates the maximum volume of oxygen the body can use.

VO2 max is one of the best predictors of overall health.

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Performance changes

Professional athletes do not suffer to the same extend amateurs do.

Elite athletes require a bigger dose of mental fatigue before their performance suffers, perhaps because they build up a functional immunity to mental fatigue. But when it happens, a possible solution could be to taper of mentally before competitions or perhaps special brain endurance training. 

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"The natural tendency of life is to find stability. In biology we refer to this process as equilibrium or ho..."

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The myth of radical change and overnight success is pervasive in our culture. Any quest for rapid growth contradicts every stabilizing force in our lives. Remember, the natural tendency of life is to find stability.

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