I'm always surprised just how much of a difference running outside is versus on the treadmill. The standard rule of thumb is that in order to more accurately mimic the outside environment on the treadmill, factoring in the amount of air resistance you'd meet, you should put the treadmill at a grade o 1.5%. Yet it still seems to me that even with this incline running on the treadmill is easier; I find myself able to go at a faster pace with less of an effort when compared to outdoors.

This could be attributed to a few reasons: 1- on a treadmill you're always going to be landing in exactly the same position. There are no variances in terrain, your footfalls are pretty much repetitions of the last because you aren't stepping on a rock, curb, or any other number of things. 2- you are always at the same cadence that you program into the treadmill. Outside you will inevitably always be running at a different speed as you naturally speed up or slow down whether you are making a turn, trying to make a light before it turns red, or getting chased by a rabid dog. Outside there are variable that will not allow you to be running dead on a specific pace like you can on a treadmill. 3- you do use different muscles on a treadmill because of the way the belt works. You're quads are taken completely out of the equation because the belt runs in a way that it will pull your leg backwards and then you will be heavily relying on your hamstrings to do all of the work. Outside you use both your hamstrings and your quads.

And so it seems that while convenient, running on a treadmill is not going to necessarily equate to the same times you would run outside. I'm not saying this is the case for everyone, there are those that swear by treadmill training and there was the woman from Alaska who won the US marathon trials a few years back after having to do all of her runs inside due to the weather. I guess the point is that if you are actively training and planning to race outside, a few runs on the treadmill isn't going to hurt, and it can prevent an injury if the outside conditions are much too icy or hazardous. Yet at the same time bear in mind that there is a difference, even if it is more subtle to some people; and when you do get back outside you want to keep that in mind. Usually after prolonged bouts of treadmill only running the first few times outside will leave you a bit sore because of the different muscles you use.

When the temperatures outside start to get not only freezing but potentially unsafe to exercise is many of those eager to workout will be taking their fitness routines indoors. Not only is it a much safer idea to hit the treadmill instead of risk the iced pavements if you've been hit with an intense bout of wintry weather but you could actually get a more effective inside as well. When the ground is slippery, you will be forced to slow down in order to not keep steady footfalls. Instead if you were to take the same run inside on a treadmill you could go faster and eliminate the possibility of tweaking, straining, or pulling a muscle as well as falling down due to poor weather conditions.

So if you are looking to get in a more intense effort, particularly a speed or uptempo workout, you are better off inside. While the treadmill may be a bit more boring than the track or the roads you will be less likely to get injured. Another point of concern with the winter weather is that your muscles will be met with much colder temperatures and that will make it harder for them to adequately warm up. This makes it even more likely for a pull if you aren't careful. So if you do plan to brave the elements you want to plan accordingly. Although your body temperature will elevate through exercise while outside you don't want to start out under clothed; it is far better to be wearing too many layers that you can then peel off as you progress.

A big misconception is that you simply can't get as good of a workout inside that you could outdoors. This is untrue as with any exercise routine it comes down to the amount of effort you put into it. The higher you can get your pulse elevated to, your lungs working, and your muscles engaged you will be burning calories and improving your cardiovascular fitness. A great workout to do on the treadmill is a progressive run in which you gradually increase the pace until you are just below a maximum effort. By the end you will have gotten in a great run, have warmed your way into a fast pace, and most importantly reduce your chances of getting an injury if the outside weather keeps you from hitting the pavement outside!

Treadmill Progressive Run:

* minutes 0-10 warm-up; keep this at a pace you would normally do an easy run at
* minutes 10-15; increase the pace by about 10 seconds per mile, the increase should feel slight and comfortable
* minutes 15-20; again increase the pace by about 10 seconds per mile, you should feel like your working but still under control
* minutes 20-25; increase the pace by at least 5 seconds or up to 10 seconds per mile, you will be working harder than your easier runs and on a level of 1 to 10 of perceived effort you want to feel about an 8
* minutes 25-30; increase the pace for the last time by between 5 and 10 seconds per mile; this will feel just under a maximum effort and work to control your form (about a nine on the perceived effort scale)
* minutes 30-35 cool-down; slow the pace back down to a little slower than your warm-up pace and allow your body to recover

To best equate any treadmill workout to the same amount of effort outside you want to put the incline at 1.5 percent grade. Because inside you won't be working against any air resistance, by increasing the grade this amount you will make the pace on the treadmill be that of what it would be outdoors. It is very important to both warm-up and cool-down as the warm-up will get your muscles ready to work their full range of motion and will give you a better workout and the cool-down will help flush out that lactic acid and aide in your recovery!