Spring is here – and marathon season officially begins with Monday’s run of the 127th Boston Marathon – which means it’s a great time to shake things up in your running routine, especially if you you’re trained on the same running surfaces throughout the cold months.
If you’ve been using the treadmill all winter, do your workouts outside. Tired of traveling the same roads in your neighborhood? Jump on a trail. A change of scenery works wonders for those looking to keep up the motivational pace.
However, if you’ve never set foot on a dirt road, jogged on a treadmill, or hit the sidewalk, depending on, Keith Stern, Product Manager for Reebokyou should learn about these different surfaces before lacing your shoes.
Stern breaks down different running surfaces so you can identify which path is best for you.
The difference between different running surfaces
Obviously running on a treadmill is very different from exercising outdoors, however, Stern explains that the main physical difference with different surfaces is stability. “The unpredictability of your running surface requires balance, proprioception, and changes in speed or direction with increasing demands from treadmill to road to trail,” he says, and warns that he there is often a mental component as well.
“For many people, running on a treadmill can be a mental challenge,” adds Stern. Not shocking, because monotony can build up quickly and it’s very easy to hit that stop button early. “The road and trails often provide enough healthy distractions and mental stimulation to make the miles easier.” So if you’re easily bored running around in the same place, looking at the same things, it might be time to hit the road.
Advantages and disadvantages of indoor and outdoor running
Not everyone is a fan of treadmills. And, for many people, “the treadmill is a necessary evil if your climate doesn’t allow running outdoors year-round,” Stern adds. On the other hand, Stern explains that the convenience of a treadmill helps us stay consistent when the weather would otherwise be an easy excuse for an extra day of rest.
“The downside of treadmill running is that the repetitive motion can sometimes lead to overuse injuries more quickly than road or trail running,” he adds. Yes, that’s an excuse to get off the treadmill and change things up.
While trail running is great for building stability, “the same unpredictable surfaces that train our stabilizing muscles can also pose a risk of mechanical injury,” Stern says.
For example, there are advantages and disadvantages of all surfaces; the best thing you can do to maximize your running routine is to change it up, which allows you to stay consistent and beat boredom.
Can you build muscle with running?
The short answer is yes. Stern explains that with the right training program, you can effectively build muscle strength through road, trail or treadmill running. “Trail running has the added benefit of working the small stabilizing muscles in your feet and ankles,” Stern says. However, for each of the three training surfaces, working uphill can be very effective. “You can search Strava for local hill sections on roads and trails or you can also increase your treadmill incline up to 12.” Recommend Stern. “There’s a reason you see so many people hopping on treadmills for a 12-3-30 workout (12% incline and 3 mph pace for 30 minutes; it works!” he adds This can help boost winter workouts when you just can’t go outside.
