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

Do You Have Shin Splints?

Have you ever experienced that nagging pain along the inside or outside of your shin bone during a run that you just can’t shake? Often, this type of pain starts as more of an annoyance than a true limitation. Like most runners, you might try to "run it off" and at first you may feel like things are getting better when you warm up but the pain only gets worse with more miles. If you've been a runner for a while or have a history with impact sports, you've likely heard or used the term "shin splints" to describe this irritating injury. In the medical world, we refer to it as Medial Tibial Stress Syndrome (MTSS).

MTSS is an inflammation of the muscles surrounding the shin and the outer layer, or periosteum, of the tibia (your shin bone). This typically occurs on the inside of your shin but can also present on the outside, spanning a distance of around 5 cm or more, usually along the distal or bottom two-thirds of your leg. Symptoms can include pain that worsens during or right after activity and improves with rest. Pain may also be reproduced by pressing along your shin bone and surrounding muscles in the front of your lower leg and ankle. If you are experiencing this type of pain regularly, you should schedule an evaluation with a physical therapist or your physician to get a definite diagnosis, as this is an injury that can become chronic and more serious if not properly treated.

Like many other running-related injuries, shin splints mostly result from doing too much too soon, either after a period of inactivity or with a sudden spike in training volume. Any significant increase in your running intensity, distance, or frequency without appropriate progression can lead to an increase in stress that exceeds the capacity of your bones to handle it, resulting in pain and inflammation.

Pain intensity is often low during the initial onset, which is why many runners may attempt to "muscle through" to finish their run or continue training through the symptoms. However, it is important to note that ignoring this pain while continuing to run can lead to further breakdown, eventually resulting in a stress fracture if not addressed. If allowed to progress to a stress fracture, this will ultimately take you out of running commission for much longer. Once at that stage, there must be a period of activity restriction and even possible immobilization to allow for full healing of the bone, followed by rehab with a physical therapist. Therefore, a diagnosis of shin splints should not be ignored, and you want to take action before making matters worse!

Recovery Steps

What should you do to get rid of this pain and get back to training? The key to recovery with any inflammatory condition is load management. Depending on the severity, early in the recovery process, you will likely need to take a temporary break from the aggravating factor to prevent things from getting worse. Yes, that means a break from running. However, if you listen to the guidance of your physical therapist, they will get you back on the road, trails, or treadmill as quickly and safely as possible.

Just because a break from running may be necessary does not mean you should be sitting on the couch. Cross-training will be extremely important to continue challenging your cardiovascular system and prevent a significant setback in your progress. Runners can still engage in physical activities that are lower impact, such as cycling or swimming, to avoid disrupting the healing process while staying in shape. Strength training is another absolute must during recovery. Our muscles act as shock absorbers, and you want them to be strong and durable to attenuate as much force as possible when getting back to running.

Long-Term Strategies

Once you have taken steps to address the problem and are working with a licensed physical therapist or coach to reintroduce running, there are additional factors they will likely discuss with you. Specific metrics such as running cadence, strike patterns, and stride length, as well as environmental or equipment factors, may all be relevant to discuss to help reduce the risk of future injury. Since shin splints are generally a load issue, it is important to progress miles and intensity gradually and to optimize recovery when getting back to training. This means you will likely have to start back at a lower weekly frequency and mileage than you were previously at and work your way back up to your prior volume.

If you are a runner experiencing the frustration of shin splints, remember to be patient with the process, follow the guidance of a trained professional, and trust that you will be back better and stronger than ever in no time!

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