TLDR: It may seem that when you are first starting off at running, or getting back to running, that getting on the treadmill would be your best bet. You can control the speed, you can make sure you are not on any type of incline, you can stop and start the machine as you need to, it’s temperature controlled, and it’s a controlled environment. It seems like that would be your best bet. It turns out though, that these things are not necessarily the best. Getting outside on the pavement (flat ground though please!) is actually your best bet because you will run in a more normal gait pattern and you are less likely to experience pain and injuries because it will be a more natural movement for you!
As I have started to post more about getting ready to get back to my running by starting a running protocol, I have been getting a lot of questions. Some of them have included “do you mind running on the treadmill?”, “do you start on the treadmill?”, “do you like running inside or outside?” and the comment of “ugh, I hate running on the treadmill!”
It is a common thought that when we are getting back to running, or first starting off running, that our best bet is to get on that treadmill and get moving that way. I understand this thought process because it seems like it would be safer because you have more control over the environment. There are going to be no unknown holes or sticks or rocks, or cars or anything unexpected suddenly in your pathway. You can change the speed as you want to and also maintain a certain speed too. You can hold on if you feel like you are going to fall off. If you get exhausted you can just stop running and you will be right where you started and know that you can get home! All of these definitely seem like benefits for sure. The truth is though, when we are starting off running, it’s actually better to do it outside!
Keep in mind as we continue to talk about this, that running is not one size fits all. Physical therapy is not one size fits all. In general though, when you are getting into running, being outside, on flat ground, it is your best bet to start. Flat ground can be a track so you have a little more cushioning and more likely to be consistently flat, or you can get out on side walks and walking trails that are flat with no/limited inclines. Here’s why!
The main reason that it is beneficial to run outside vs. on the treadmill is because we will have a more natural movement pattern! If we are outside instead of on the treadmill, we have room to “stagger” which is completely natural because nobody runs or walks in a perfectly straight line all of the time. If you are on the treadmill, you are forced to stay in a straight path because if you were to stagger, you will potentially fall off of the treadmill. So if you can’t complete your normal stagger and are forcing yourself to stay in a perfectly straight path, you are changing your normal gait pattern. The more that you change your gait pattern, whether it is intentional or not, the more likely you are to end up with aches, pains, and injuries, because you are not using your muscles optimally or correctly.
Continuing with this, when you are outside and not on the treadmill, you can adjust your speed naturally. It is very difficult to keep a perfectly consistent speed the whole time you are running, even if you are an elite runner. If you are outside, you can speed up and slow down (even if it is just slightly) so that you can listen to what your body and your breathing needs in that exact moment. If you are on the treadmill, you have to keep that exact speed in that exact moment, otherwise you are going to be moving faster or slower than the treadmill and may fall. If a machine is telling us that we have to keep up this specific speed, we are more likely to try to force ourselves to stay at that speed, even if we don’t feel like we can in that moment. If we are forcing ourselves to stay at a speed that doesn’t feel comfortable to us, we are going to be straining too much potentially and again setting ourselves up for potential injury again.
One more thing, as I’ve had a lot of people who have asked me this. Holding on to the treadmill when you are walking fast or when you are running, is also not ideal. If you need to, then absolutely, we don’t want you to fall! And at the same time, we need our arms to help propel us and assist us in our movement and our gait pattern. If we are nervous being on the treadmill or feel like we are going too fast or are just uncomfortable, and we are hanging on, you are more likely to have shoulder pain or neck pain from hanging on and you are not going to be running with a natural gait pattern, again setting yourself up for a higher risk of injury!
If you are just getting started with running, it may seem more comfortable and safer mentally to get started on the treadmill. And again, there are circumstances where this can certainly be the case! That’s why it is so important to work with your physical therapist and have a running plan to get you going - so you know specifically what works for you! In general though, it is a more natural movement if we get outside and move how our bodies are comfortable and are used to, instead of being confined to the parameters of a treadmill! Treadmills have their purpose and their time and place, but when you’re getting started, that may not be the right time!
Let me know your thoughts!
If there is anything specific that you would like to learn about, comment or email me and I am more than happy to talk more about it!
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Dr. Katie
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