Article Mark Sisson, fitness author, former marathon runner, swimmer, and executive International Union triathlon, "5 reasons to run on the ground, not on a machine." In the article, Mark compares running on a machine and running in open areas in detail.
Let's look at the potential problems associated with a treadmill.
1. Running on the ground is more enjoyable
This makes sense intuitively, but there's plenty of evidence that running outdoors is more enjoyable than running indoors. A 2004 study from Duke University found that on treadmills, runners ran slower, perceived exertion as higher, enjoyed themselves less, and experienced less satisfaction than runners who ran outside. What's interesting is that the perceived tension is higher on the track, even at lower speeds. If an exercise becomes boring and becomes work and you don't feel like you can do much more afterward, you probably won't want to do it. We are more likely to stick to a workout routine if we enjoy the workouts and find them truly valuable. Running in nature, or even around your car as the sun sets, gives us a joy that we're unlikely to feel on a treadmill.
2. Treadmills are flat, linear and unchanging, but the outside world is not.
Every pebble, every root that emerges from the ground, every small depression, rut and bump on the ground and change in height must be taken into account in the biomechanics of those who cross this terrain. And these small changes happen subconsciously. Often we don't even realize that we are changing joint angles and changing muscle activity in response to changes in elevation or textural changes in the path. Our walking experience is characterized by thousands of these subtle reactions, and our bodies adapt to them. Thus, on the trail, the runner keeps his body well-rounded, highly adapted and equally comfortable on the track, narrow dirt road, forest road and city streets. It is comfortable for a runner to run only on this machine.
But it's not just a matter of simply adapting to different terrain. The impact of different territories is expressed in the fact that each step is different from the previous one, and the weight is balanced and distributed. On a treadmill, every step is the same and no different from the first. Nothing changes. Your feet land in the same place with exactly the same shock absorption, and your joints go through the same path and receive the same stresses. This is a recipe for repetitive strain injury. While there is very little data in the literature on treadmill runners suffering from repeated strains and other injuries, I have seen this happen on almost every heavy treadmill I know of. Pain in the legs, knee joints, injuries.
3. Treadmills change running biomechanics
This has been confirmed in several studies.
- One study found that machine runners had "significantly greater" magnitudes of peak eversion, eversion velocity, tibial internal rotation, and tibial internal rotation velocity than overland runners, which the authors said could lead to chronic injury.
- Another study found more ankle eversion (internal rotation) in machine runners.
- A 2013 study showed significant differences between acceleration on a treadmill and acceleration on the ground. On the ground, the runner accelerates and biomechanics change accordingly to accommodate the acceleration. The power output of the hip joint is increased and the power output of the knee joint is decreased. On a treadmill, the movement of its belt accelerates, and “virtually no kinesiological adaptation to the accelerating belt is observed.”
- To perform better, track runners have been shown to alter their gait to spend more time in the air and allow more of the track belt to advance. This technique, unfortunately, is practically not applicable to running on the ground. Is there a problem with this? Lots of people use Treadmills daily, seemingly without any major problems.
Although the human body can technically perform many new movements without visible damage, be careful when changing an existing movement pattern. Think about carpal tunnel syndrome caused by using a mouse and keyboard for years. Think about the weak glutes, tight muscles, and tight hip flexors that office workers often experience. You can sit in a chair for a day, a week, or even a month and feel completely normal. This sitting for years and decades robs us of the ability to squat comfortably and tighten our buttocks. I suspect similar subtle but significant kinematic changes occur on the treadmill. And since running on a treadmill is more intense than clicking a mouse or sitting at a desk, the negative effects - if they exist - are likely to accumulate much faster.
4. Treadmills don't train the hamstrings as much as running outside.
Runners typically generate most of their power from the muscles in the back of their legs: the glutes and hamstrings. It is the developed hips, driven by the glutes and hamstrings, that propel the runner through the terrain. Since treadmill runners shorten the path back not by flexing the hip joint, but by stretching the already highly developed hip joint (from sitting, office work, and a sedentary lifestyle in general), the muscles in the back of the leg receive even less attention. Why would your glutes carry your leg back and your body forward if the tread belt does it for you?
5. Treadmills are "lighter"
Running on a treadmill requires less energy than running at the same speed on the ground. When we see how much effort a runner makes on a treadmill, we think we are putting in more effort than we actually are. Less work and less results despite greater (perceived) effort? No thanks.
If you enjoy running on a machine, there are a few things you can do to mitigate the disadvantages of running on a machine.
Set the incline. This makes the treadmill feel a little more like a road as it involves more of the muscles in the back of your leg. And one study found that a treadmill with a 1% incline effectively recreated energy expenditure compared to a flat belt.
Try a treadmill with autonomous manual control. This is a worthy substitute for running on the ground. It's a little more intense on the back of your leg than regular running because you're actually moving the mill wheel.
Take breaks while running on the treadmill. Do not train only on this machine. Go for a run outside and don't forget to work the muscles on the back of your legs (Romanian deadlift, kettlebell swings, running uphill).
Listening to music, radio programs and/or audio books. On the few occasions when I go out for a run, I always choose an interesting area. Beach, mountains, new city (during travel). Running in interesting place is self-rewarding and I never need headphones to transport me to another place. The environment is entertaining in itself. But the treadmill stays where it is – usually in the gym. There's usually nothing much going on there, nothing to look at, hear or smell, and this is one of the important reasons why indoor runners rate their experience as less satisfying and enjoyable; they have neither intrinsic nor extrinsic value. Fasten your headphone straps (or put earbuds in your ears), subscribe to one or two online channels with audio files, and give yourself more pleasure and joy every time you run on the machine.
Sprint. Some studies have shown that the kinematic differences between running on a treadmill and running on the ground, although significant in principle, disappear at speeds above 6 m/s. (20.9 km/h). Sprint improves everything, don't you agree?
And one more thing: I’m not saying that you need to break all treadmills. They can certainly be useful, and many successful athletes use them for training. But very few successful athletes use only treadmills. Any endurance athlete does most of their training on the road.
Stop listening to me. Listen to other people.
Do you use a treadmill? Does what I reported today match your experience? What differences have you noticed between running on a treadmill and running on the road?
Thanks everyone for reading. Be healthy!
Photo source: DepositphotosSeptember 28, 2015 I like:
Most of us try to find running routes close to home. Usually this is a street, embankment or the nearest stadium. It comes to running on grass, sand or forest trails only on weekends, if at all.
Jennifer Novak, a running coach at Kona Fitness in New Orleans, advises alternating surfaces at least occasionally: swapping street asphalt for other surfaces - sand, dirt, grass and even water. This will reduce the impact load on your feet and reduce the likelihood of injury.
What other benefits do you have from changing running surfaces, and what does each one do for your feet and technique?
Running on softer surfaces engages and strengthens more muscles than running on asphalt.
Grass
According to a recent study in the Journal of Sport Science, running on grass does not reduce pressure on a runner's feet by 17% compared to running on asphalt or concrete. This surface is ideal for runners who want to quickly resume training after an injury. By running on grass, you will not only minimize the likelihood of injury, but you will also be able to increase your distance without much risk.
Do you want to run on the lawn? Use it to work out speed training! Run at the fastest pace you can, first for three minutes, then two minutes, and one minute, alternating each speed segment with a minute of rest. The intensity should be such that it is difficult to talk while running. Start with two or three sets and gradually increase the number to five.
Priming
Running on the ground requires your close attention and involves not only the body, but also the mind. You constantly need to watch your step to avoid tripping over rocks or tree roots and losing your footing. These factors force the runner to pay attention to his internal sensations and allows him to feel his body. This is a real work on control and balance. Uneven trails use many more muscles than running on a flat surface.
Do you want to arrange trail-running for yourself? Then find suitable hills. Run 2/3 of your normal distance at a pace where you can comfortably talk while running. Lean your body slightly forward, run in small steps and try to land on the middle of your foot.
Sand
Novak says the unstable surface of sand at the beach strengthens the muscles in your feet, legs, hips and core. Also, running on sand increases aerobic exercise and allows you to burn about 1.6 times more calories than while running on asphalt. If you've recently had an injury or have limited flexibility in your ankles, it's best to avoid running in sand until you've strengthened your lower legs (ankles and calves).
Take the last 5 minutes of your workout to run at a leisurely pace on the sand. Gradually increase this time to 7 minutes. Split the last 2 minutes into running on a harder surface (further from the water's edge) and 30 seconds of running on looser sand.
Water
Water running is not only a great rehabilitation workout for injured runners. It is also useful for athletes who want to increase muscle strength. Water is 800 times denser than air and puts more stress on your feet.
How to run on water? You can give yourself “variable intervals.” Warm up in chest-deep water for 10 minutes with light jogging (aqua-jogging, maybe it makes sense to add a link to an instructional video?). Then increase the pace until you can only speak simple phrases of a few words (while running?), and run like this for 2-3 minutes. For the last 30 seconds, increase your pace to maximum, and then jog lightly for 3 minutes. Perform three of these sets and add one set every two weeks.
Concrete and tiles
Is it possible to run in a park or embankment if the road is paved with concrete slabs or tiles? You can run, but it is extremely undesirable, since neither concrete nor tiles provide the shock absorption your feet need. Concrete is the hardest surface that can be found on our roads. If you remember, there are a lot of concrete roads in the vast expanses of the former USSR, since they were built specifically so that a plane could land on this surface if necessary. So if you decide to run on concrete, it is advisable to do so in sneakers with soft, well-cushioned soles.
We hope this information will be useful to you and will give you many new impressions after you try running on different surfaces and compare your sensations and results.
Have a nice run!
Anastasia Holoborodko
2013-09-11 14:36:53
Thank you! the ground rules) we still have to find 10 km of grass for running :) preferably, as in the photo :)
Irina Baranskaya
2013-09-11 15:21:38
And you arrange for yourself shuttle run with Coco;)
2013-09-11 19:10:19
Trail running is fun and interesting! In Russian conditions, there are four other types of great running surfaces: mud, frozen mud, snow and ice. Marathoning on uneven ice in sneakers with steel spikes guarantees an unforgettable experience. Anyone who has tried it will understand;) It’s a pity that Adidas doesn’t produce similar sneakers.
2013-09-11 21:25:21
According to my own observations, I hurt my knees when I ran on the ground. Ground is not so easy to find in the city. But what seems to be needed is ideal “rolled/trodden down” - most often the soil is full of potholes, ruts and holes - there is a risk of injury. Also, on such soil you try to run more carefully, and accordingly the pace is slower than on asphalt. In general, I ran on the ground twice - painful sensations appeared... after the second attempt, almost 3 weeks, I did not run - my knees... Afterwards I ran a little on the asphalt - everything seemed to be OK, but pain in the knees still appeared sometimes. Asphalt is better than untrodden soil. Subjective of course, personal experience.
“Running on asphalt is painful and unhealthy,” say residents of the urban jungle who dream of daily life in the forest. Is this really true? Let's try to find out.
write on forums?
“If you value your life, fear hard foundations like fire. Sooner or later you will get so sore that you will quickly forget about running. I was like that myself a few years ago...”
“I run on asphalt once a week, but I don’t like it. I immediately feel the difference between the surfaces. After 30 minutes my knees hurt, but asphalt is asphalt... It’s good that I only exercise once a week.”
“My father played a lot of sports in his young years. He ran on hard surfaces, and now not a day goes by without his legs hurting, so the choice is yours.”
“Run on asphalt for a couple of weeks, and then do a run on a dirt road. You will feel that the shocks and loads on your knees are completely different!”
Where does black asphalt PR come from? Because of ignorance. It turns out that most of us mistakenly believe that many injuries are the result of running on asphalt. This stems from ignorance of the sources of the pain we experience.
The belief that running on asphalt is bad comes from the increasing number of runners who appear on the streets every year. Increasingly, runners who experience injuries associate them with hard surfaces, as they are forced to choose them due to easy accessibility.
But you must agree, it is stupid to place all the blame on the road surface. We have ourselves to blame. Injuries occur due to improperly planned training, excessive stress and lack of general physical fitness.
The optimal distance is 40–60 km per week. Then the body will have time to adapt. Otherwise, the risk of injury will increase. And it doesn’t matter where we run, on asphalt, dirt or sand.
Why does it hurt?
If the asphalt is not as terrible as it is painted, then where do the opinions given at the beginning of the text come from? Why do some people complain about pain in their joints and knees if they exercise on a hard surface?
First, some facts. Damage to the joint can occur by tearing a ligament. However, it is difficult to get into such trouble on asphalt. A ligament tear must have a mechanical cause, such as tripping. It doesn't take a rocket scientist to guess that the biggest threat to the ligaments is the forest paths, which have a number of obstacles.
But problems affect not only the joints, but also the muscles. We run faster on asphalt and our muscles work more intensely than on a forest path.
Another argument that opponents of asphalt use is the abrasion of cartilage tissue in the knees.
It turns out that the wear and tear of cartilage depends more on age than on load. Regardless of whether you are a person who spends most of the time in a chair or someone who constantly works on the go. Moreover, those who spend their entire life sitting risk more, since there is no movement. Cartilage does experience stress when playing sports. But this process is in some ways more natural and healthy. By the way, all sports that require a vertical position, although they strain the cartilage, at the same time strengthen them.
So why does it hurt when you finish working out on a hard surface? We work much faster on asphalt than on rough terrain. A hard surface returns energy, while a soft surface absorbs it. Therefore, fast workouts will be more effective on asphalt, and moderate workouts are better in the forest. When we run fast, our muscles work more intensely. It happens that beginners and inexperienced athletes often complain of pain in the knee, but in fact they point not to it, but to the area of the leg located next to it. The whole point is that it was not the joints that were damaged, but the muscles.
The hard surface returns energy to our legs, making movements more economical. This advantage must be used skillfully. This requires proper foot placement, a sense of balance, coordination of movements, visual-motor orientation and the correct rhythm.
Adaptation
Our body is much smarter than we think. It is equipped with adaptive abilities, thanks to which it is able to get used to changing conditions. Opponents of asphalt emphasize that man was not created to run on hard surfaces because asphalt did not exist several thousand years ago. But man was not created for constant pastime on social networks, standing in lines for beer and watching TV series. But we somehow manage.
The same with enthusiasm. If you run on asphalt long enough, your body will get used to it. The driving system adapts to a different kind of dynamics.
But joints, tendons, and muscles must get used to more than just a hard surface. Try to run both in the forest and along the streets. Variety of surfaces is the key to a healthy and rewarding run. You should not subject your body to regular and...
What about depreciation?
Entire lines of sports shoes with soft soles are now being produced. Still, depreciation cannot be completely relied upon. Subconsciously, you will begin to completely trust such a cunning move, feeling comfortable. However, comfort lulls vigilance.
Good cushioning frees up some of the stress on the feet to maintain stability. When we move in fashionable, comfortable sneakers, we lose complete control of our balance. Important leg muscles and tendons are inhibited in development.
The cushioning, however, will definitely be beneficial for overweight people. It should be remembered that in such people the joints are already burdened at the start. They are already under pressure from a large body mass. In such cases, asphalt is more preferable. An overweight person is clumsy and has poor body control. If he runs in the forest, then there is a much greater risk of falling and getting injured by tripping over a stone or root.
Additional exercises
To make running on asphalt more effective and the body to experience stress more easily, you should spend time on additional training “on the carpet”. Squats and jumping rope are excellent for proper and safe running technique.
So is running on asphalt safe?
The asphalt itself does not harm. As a rule, the harm is caused by an incorrect approach to learning, lack of basic knowledge and a lesson plan, as well as laziness.
What's the result?
If you find yourself doing most of your training on asphalt, don't worry and keep a few things in mind:
- Regardless of the surface, excessive loads cause harm to health;
- the key to success is variability. If you can’t run on a soft surface, alternate the running tempo and trajectories, supplement your exercises additional exercises;
- develop technique, balance, rhythm, subsequence movements;
- too much cushioning in shoes will not protect against injury and can even cause harm;
- Each type of surface is good in its own way.
Run and be healthy!
The advantage of running over other activities is its accessibility. You can run at any time of the year, at any time of the day. But there is one small, but very important nuance: what type of road surface is better to choose? For all running enthusiasts, on the eve of spring, SE will tell you where it is best to go jogging without harm to your health.
PRIMING
Dirt is one of the most gentle and at the same time accessible surfaces for running. These can be paths in parks, squares and forests. This coating has good grip, which, in turn, allows you to optimally push off and soften the impact load. However Main coach Moscow national team athletics Evgeniy Lebonda notes that the safety of the soil can only be guaranteed in dry weather.
After rain, dirt paths become slippery, which can cause your feet to “slip” while running. And this, in turn, can be followed by injuries, such as a strained Achilles tendon.
Dampness and dirt are not the only soil imperfections. While running, you should be careful not to step on roots along the paths. Such a meeting entails not only unpleasant sensations, but also injuries. To summarize, we advise you to run on unpaved surfaces only in good weather.
ASPHALT
Asphalt is definitely the most common urban coverage. Its popularity is reflected in both use and controversy. Is it harmful or still safe to run on asphalt?
Master of Sports in Athletics Tatyana Zhigalenkova had to run on different surfaces more than once. However, only the athlete has such a negative attitude towards asphalt.
Asphalt is very harmful because it does not create shock absorption, thus this shock absorption occurs in the knee joint, which is very harmful to the ligaments and meniscus. This results in serious injury!
Evgeniy Lebonda has the opposite opinion. He believes that if it is impossible to jog in parks and forests, asphalt is a good alternative. You can run on asphalt, unlike dirt, at any time of the year and in any weather. To ensure that jogging brings only positive emotions, you need to choose smooth asphalt paths without holes or potholes, and also pay attention to the slope of the asphalt.
Typically, asphalt pavement is made with a slight slope towards the roadway or drainage systems so that water does not stagnate. Try to spread out your running distance evenly: one part of the path should be in one direction, and the second in the opposite direction, advises Lebonda.
Thus, running on asphalt can be safe if you pay attention to the surface of the surface and its slope. Otherwise, light jogging on asphalt can lead to serious injuries.
GRASS
A little more than a week is left until the beginning of spring, and therefore until everything around lands green. You can safely run on grass only if there are no potholes, holes or roots on it. This coating is rightfully considered the most acceptable and comfortable all over the world. The dream for many runners is to be able to train on a football field or golf course. After all, it is there that the grass is grown in a special way, optimally trimmed and has no visible flaws.
Along with grass surfaces, park paths, which are sprinkled with small pebbles, are also worth mentioning in terms of safety. This type of coating is similar to cinder running tracks. Running on small stones is pleasant and easy.
Having listed the main surfaces for running, the main criterion for choosing a place for jogging remains a rational approach to your training and loads. Otherwise, the runner can get injured on any surface.
STADIUM
Having listed urban options for running, it is worth mentioning the special coating that is used in track and field stadiums. Of course, stadiums are not always open to runners. But if you have the opportunity to jog on a specialized surface, you should not miss the chance. The risk of injury to an amateur runner who does not set himself the goal of breaking this or that record is very low.
For both professional athletes and amateurs, the most suitable and safest option for running is a rubber track, Zhigalenkova shares her experience. - The specialized coating has a bottom layer that acts as a kind of “cushion”, softening shock loads when running. If pain appears in the periosteum or knees, the cause may be incorrect technique or choice of shoes.
Having listed the main surfaces for running, the main criterion for choosing a place for jogging remains a rational approach to your training and loads. Otherwise, the runner can get injured on any surface. To avoid unforeseen situations, you need to choose the right running shoes. When buying sneakers, you should pay attention first of all to the height of the sole, which determines the quality of shock absorption.
Having decided to start running, any person has many questions, one of which is determining where to run. To understand where you can run, you need to compare your physical condition with the nature of the area that surrounds your home.
Running on asphalt, concrete or paving slabs
For many, the only place where they can jog will be the sidewalk or, at best, the embankment. Running on hard surfaces is quite comfortable. Firstly, it is most often smooth, and secondly, there is no dirt even during or after rain.
Moreover, almost all world running competitions long distances They pass exactly on asphalt surfaces, so you shouldn’t be afraid of it. But you need to know a few rules regarding running on hard surfaces.
1. Try to purchase one with a shock-absorbing surface so as not to hurt your feet.
2. Look carefully at your step, as you can fall even out of the blue if you bump into some small pin or stone. A fall on the asphalt can have serious consequences.
3. Follow correct technique running, especially. Otherwise, you can not only sprain your legs, but, under a “successful” combination of circumstances, even get a concussion.
4. Choose places to run where there is less traffic to keep the air cleaner. This is especially true when the asphalt itself melts from the heat and emits an unpleasant odor. If the city has an embankment or park, then it is best to run there. This is a fairly obvious rule, but many do not follow it, believing that while running the lungs work so intensely that they are not afraid of harmful impurities in the air. This is far from true.
Running on a dirt road
This kind of running can be called the most attractive for training. The relatively soft surface does not hurt your feet, and at the same time, the surrounding trees, among which the primer most often passes, create a wonderful atmosphere saturated with oxygen.
In small towns you can run out to the outskirts and run in the nearby woods. In big cities, it is best to find a park and run in it.
Running on a rubber stadium
Running on rubber is ideal for your legs. It is almost impossible to beat them off on such a surface, and every step of the run will be pleasant. But running like this has its downsides. Firstly, such stadiums are most often packed with people, and you can’t run around there calmly, especially if at that moment they are training there professional athletes. And secondly, you can quickly get bored with the monotony of the landscape, and in such terrain, after a couple of weeks you will want to change the landscape. Therefore, in any case, you will have to run out either onto the dirt road or onto the asphalt.
Sand running
Running on sand is very useful and at the same time very difficult. If you live near a large beach, you can run there. It is advisable to do this barefoot. Although you can wear sneakers. This kind of running trains your feet well and will not let you get bored. However, you won’t be able to exercise on such a surface for a long time, and you won’t be able to find a long distance of sand, so you’ll have to run in circles along the beach.
Running on uneven surfaces and rocks
Running on rocks and uneven ground is strongly discouraged. This is especially true for those who have not yet had time to sufficiently strengthen their legs. When running on uneven surfaces, you can easily twist your foot and then spend two weeks at home with a swollen foot. And the stones will painfully dig into the sole and gradually “kill” your feet. In addition, they can cause you to trip or even slip.
In any case, you will not get pleasure from such a run, but it is easy to get injured.
Running on mixed surfaces
The best, in terms of variety, would be running on a mixed surface. That is, run wherever your eyes look. For example, you ran out of the house, ran along the sidewalk to the park, found a dirt path there, and ran along it. They ran out onto the asphalt, ran to the stadium, did laps on it, then ran down the street, ran to the beach and then came back. This route will be the most interesting for running. Without focusing too much on the quality of the surface, you can draw any path for yourself at any distance. The main thing is to follow the correct running technique and use your imagination.
To improve your results in middle and long distance running, you need to know the basics of running, such as proper breathing, technique, warming up, the ability to do the right approach for race day, do the right strength work for running and others.. For site readers, video lessons are completely free . To receive them, just subscribe to the newsletter, and in a few seconds you will receive the first lesson in the series about the basics correct breathing while running. Subscribe here: . These lessons have already helped thousands of people, and they will help you too.
