Treadmill vs. Overground Running – Benefits and Drawbacks

Running has always been a popular exercise option for those seeking an efficient and cost-free way to build cardiovascular endurance and stay in shape. In recent years, its popularity has continued to grow. Whether you prefer to run outdoors on roads, trails, or tracks, or feel more comfortable logging your miles on a treadmill, both environments offer unique benefits. However, there are also distinct differences and potential drawbacks to consider when choosing between them.

Running Mechanics: Treadmill vs. Overground

Based on existing evidence, overall running mechanics, or "form," are fairly comparable between treadmill and overground running after an appropriate warm-up period of about 2-6 minutes, depending on the person and pace. This means that if you receive a running analysis on a treadmill, there should be good carryover to what would be seen in an overground environment, with a few considerations outlined below.

Benefits and Drawbacks of the Treadmill

Benefits:

1. Consistent Environment: A treadmill offers a climate-controlled environment without the variability of weather and terrain encountered outdoors. This consistency allows runners to have complete control over their speed and incline, making adjustments as needed throughout each run, which is especially helpful for newer runners.

2. Lower-Impact Surface:Treadmills generally provide a lower-impact surface compared to running on roads, potentially mitigating the effects of heavy, repetitive impact on bones and joints over time. This can be particularly useful for those recovering from injuries or experiencing joint pain.

Drawbacks:

1. **Risk of Overuse Injuries: Despite the lower impact, the repetitive nature of treadmill running and lack of terrain variability can increase the risk of overuse injuries, such as Achilles tendinopathy. There tends to be a reduction in step length on the treadmill, which has been linked to higher loading rates and accumulated force output at the calf complex and Achilles tendon.

2. Muscle Imbalances: The homogeneous environment of the treadmill can exacerbate muscle imbalances over time, as it doesn't engage as many muscle groups as variable outdoor terrain.

Benefits and Drawbacks of Overground Running

Benefits:

1. Engagement of More Muscle Groups: The increased terrain variability of overground running naturally recruits and engages more muscle groups to navigate twists, turns, and elevation changes. This can create more muscle symmetry, reduce the risk of underdevelopment of certain muscle groups, and increase core activation due to the need for constant stabilization and balance.

2. Mental and Cognitive Benefits: Running outdoors provides greater mental and cognitive benefits compared to indoor running. Being in nature can improve attention, memory, and concentration. Additionally, sunlight exposure during outdoor runs has numerous health benefits.

Drawbacks:

1. Weather Conditions: Weather can be a significant factor when running outdoors. If you don't enjoy running in the rain or snow, a treadmill might be a better option on those days.

2. Safety Concerns: Depending on your location, it may be challenging to find a safe place to run outdoors. Running on harder surfaces, such as concrete or asphalt, may also lead to joint pain or injury if your body is not adequately prepared for the load demands.

Final Thoughts and Verdict

Given the pros and cons of both options, it's ultimately up to the individual runner to decide which environment works best for them based on their specific goals and personal preferences. For most runners, a combination of both treadmill and overground running is optimal for pleasure and fitness goals. When training for a specific event, the training surface may be more indicated by the distance and demands of the race. Treadmills can be great for speed or interval training, particularly for beginners learning to pace themselves, while outdoor running may be preferable for those with more experience or those training for endurance events with variable terrain.

Incorporating variety into your running routine is beneficial. Find what works best for you and enjoy your runs!

Author: Dr. Sophie Zimmerman PT, DPT, Cert-DN, Cert-BFR, Cert. Running Gait Analysis

Lacing options for running shoes

Do you experience any unwanted movement or excessive tightness in your running shoes? If so, try one of the techniques below which have been utilized by many runners to address these types of small irritations without a change in shoes.

Window Lacing

Purpose/when to use: High instep, to relieve pressure at the top of the foot

How:

• Unlace the shoe down to the eyelet that is just below the pressure point.

• Re-lace by going straight up to the eyelet above the pressure point and then crossing the laces over.

• Finish lacing the rest of your shoe in your usual way with criss-cross lacing at the top.

Heel Lock/Runners loop

Purpose/when to use: Heel slipping in your shoe, toes bumping against front of shoe

How:

• Lace your shoes normally, criss-crossing them until you reach the second eyelet below the top on each side.

• Instead of crossing over again, pull each lace end up on the same side, inserting it into the top eyelet on that side; you’ll form a loop.

• Pull each lace end across and through the loop formed on the opposite side of the shoe.

• Pull the lace ends up and out a few times in order to shrink down the loops so that they hold the lace securely on each side.

• Finish by tying your shoelaces in the usual way.

Reef knot:

Purpose/when to use: Hold’s laces more securely

How:

• After you have laced your shoe through each eyelet and are ready to make the knot, start with standard method used to make knot by crossing the laces and pulling snug

• Make your first loop as you would normally do

• Now reverse the lace path as you go to make your second loop.

• Test by pulling each top eyelet outward. If your laces twist and become twisted or perpendicular you have tied a usually granny knot. If it stays parallel then you have made a reef knot.

Next time you notice unwanted movement or compression with your running shoes, try one of these simple strategies to save both your feet and your wallet!

Author: Dr. Ashlyn Kerls PT, DPT, Cert-DN, Cert-BFR, Cert. Running Gait Analysis

Need Help Finding Your First Pair of Running Shoes?

So, you’ve decided to start running but aren’t sure where to begin with finding the RIGHT pair of running shoes. The options are endless, and the process can seem daunting. We’re here to provide some guidance on choosing the best shoes for your running needs. While online shopping is convenient, when buying your FIRST pair of shoes, it’s crucial to try them on in person. If you’re in the Lake Norman area of NC, we recommend visiting Fleet Feet or Charlotte Running Company, where trained professionals can size you, analyze your movement, and find the best fit for your individual anatomy and goals.

Before diving into tips, remember: comfort is key! Research shows there’s no single “perfect” shoe for preventing running-related injuries. While our basic anatomy is similar, what works for one person may not work for another. Shoe choices depend on running surface, distance goals, and experience. Before heading to the store, bring a pair of comfortable running socks and keep these pointers in mind.

General Tips for Finding the Right Shoe:

• Bring your preferred running socks to ensure an accurate fit.

• Try on shoes later in the day when your feet are more likely to be swollen.

• Check for potential “hot spots” inside the shoe from stitching patterns that could cause rubbing and blisters.

• Remove the insole to ensure it covers your entire foot.

• Size shoes to your longest toe, not just the big toe.

• Ensure your heel fits snugly in the heel counter with minimal up-and-down movement.

• Check shoe symmetry by placing both shoes on a level surface and observing the heel counters for any slanting or asymmetries.

• Evaluate the shoe under load: Hold the back of the shoe and apply pressure downward while rocking it side to side.

• Opt for lighter shoes: Shoes heavier than 440 grams per pair can negatively impact running economy.

• Comfort is essential: Try on multiple pairs and keep the receipt, as most running stores offer a trial period.

  
  

Recommended Tests Before You Buy:

1. Flick Test: Tap the front of the shoe and observe the movement response. Both shoes should respond similarly.

2. Break Test: Hold the shoe at the toe and heel, then press them together to see where the shoe flexes. It should bend just behind the ball of the foot.

3. Twist Test: Check if the shoe twists excessively in the middle. Most trainers should be stiffer.

   
   

Need more information, experiencing pain, or want a skilled Physical Therapist to assess your running form? Contact us at Healthy Body PT!

Authors: 

Dr. Sophie Zimmerman PT, DPT, Cert-DN, Cert-BFR, Cert. Running Gait Analysis

Dr. Ashlyn Kerls PT, DPT, Cert-DN, Cert-BFR, Cert. Running Gait Analysis