What gives better physical benefit, walking on an outdoor track or walking on a treadmill? (For my purposes, assume a constant speed on the treadmill with no incline.) I usually feel like I get more of a workout from a treadmill, but my (track) walking partners insist that more muscles are “worked” by track walking.
There’s probably not going to be a huge difference, given the restriction you gave (constant speed, no incline.) You probably do get a very slight amount more overall muscle use on a track, since you don’t ever feel restricted by the belt length. There may also be wind resistance (if it’s an outdoors track.) However, you may also allow yourself to slow down when you’re on a track, whereas the treadmill will keep you moving at constant speed. (On the other hand, you may also speed up to pass another exerciser, or impress someone of the opposite sex.)
Road running or walking will probably give more of a workout than a treadmill at constant speed/no incline just because it will naturally have some incline work in it (depending upon where you live, of course.) You can simulate this on a treadmill by upping your incline occasionally.
You can get a really good workout on a treadmill, if you use it properly. I just got certified to teach “Trekking”, which is a group exercise treadmill class. You start with a warmup, followed by several intervals of increased intensity which simulate hills or sprinting on flats. It’s a good workout, and the group aspect of it makes it more interesting than doing the treadmill on your own.
I read somewhere some time ago that when running you should use an incline on the treadmill to simulate outside running due to wind resistance. If you’re just walking, wind resistance is nil.
I think, however, that you are more likely to be injured on a tm. Again, just walking not likely. Whenever I use a tm, and I do twice a week to do my intervals (there’s nothing like a tm for intervals if you do them by yourself, as you must keep the pace set), I can feel it in my right hip. You must constantly keep time with the tread.
I suppose that you are more inclined (pun unintended) to be injured on a treadmill because of the mechanical/short track factors, but what about impact on your knees?
I’ve always thought that impact increased like this:
treadmill/rubber track/gravel or dirt track/road.
Treadmills always seem to “give” more.
What do I know? I usually stick to biking.
I’ve known some runners who used a tm while they were injured, claiming there was less impact. I haven’t noticed that. Incidentally, I do most of my running on the paved roads. You didn’t mention sidewalks, LateComer, but that gives the least. Paved roads are 10x more forgiving.
I just read in Walking magazine that outside runners and walkers (60%) don’t properly go fast enuff to provide any benefit. Also the risk of outdoor accidents is greater than a TM. (ie walking in front of a car)
TM and other equipment force you to keep a pace.
re: impact
My knees have never liked running on a track. I’ve tried different shoes, running only on the special track surfaces (never on the sidewalk) but I always end up with swelling and pain after a while.
A couple years ago I tore the cartilage in my knee and while it has mostly healed on its own, I do have to baby it somewhat. I have discovered that I now cannot run outdoors at all. I can, however, run on my treadmill. It’s a fairly high end model (True) with an “orthopedic belt” that is supposed to be even more forgiving than the regular ones.
I would like to hijack this thread, but what I am really looking for is someone to advise me on my treadmill exercising, so I won’t waste anymore bandwith here except just to ask any serious treadmillers to correspond with me via e-mail at claudewc@hotmail.com.
Thanks
Quasi