Running on tarmac harder on the knees than treadmill?

xidia
xidia Posts: 606 Member
edited January 10 in Fitness and Exercise
I ran outside all summer, going from couch to 8 miles in 5 months with comparatively few knee problems (weak ACL, but it was nothing more than twingy throughout).

I've been running on a treadmill since November (2-3 miles a time), and ran outside yesterday for the first time since Sep (4 miles). My knees are feeling it today, and the ACL played up badly towards the end of the run - is tarmac somehow less "bouncy" than the treadmill and thus I've put more strain on my knees than they're used to?

Replies

  • cloggsy71
    cloggsy71 Posts: 2,208 Member
    I would say treadmills are less traumatic that tarmac; not that I'm a runner but my treadmill has a 'flexdeck' which takes some of the impact out of running...

    My treadmill also makes an awesome clothes stand ;o) :lol:
  • vkmcewen
    vkmcewen Posts: 47 Member
    Bumping because I notice a difference too.
  • BerryH
    BerryH Posts: 4,698 Member
    Yes tarmac is physically harder, but also there's no variation in the treadmill surface, so you're not challenging your stabiliser muscles and joints as on an irregular outside surface.

    Build back up to outdoor running slowly, maybe take down the pace or take walk breaks, and if you can vary surfaces, getting on grass and dirt tracks as much as you can.

    It's also not a bad idea to incorporate lower body strength training to help protect your joints, especially squats and lunges.
  • xidia
    xidia Posts: 606 Member
    Yes tarmac is physically harder, but also there's no variation in the treadmill surface, so you're not challenging your stabiliser muscles and joints as on an irregular outside surface.

    Build back up to outdoor running slowly, maybe take down the pace or take walk breaks, and if you can vary surfaces, getting on grass and dirt tracks as much as you can.

    It's also not a bad idea to incorporate lower body strength training to help protect your joints, especially squats and lunges.

    Thanks. I know tarmac is softer than concrete, so I already pick cycle tracks rather than block pavements. I have a 10k roadrace in a fortnight, so I'm not sure how to do it slowly, since I'm also working on building up the distance. Maybe the short runs on the treadmill and the longer ones (all 2 of them!) outside?

    I already do SL 5x5 for strength. I may need to deload the squat weights for a couple of weeks to build endurance in those muscles rather than more strength, I think?
  • BerryH
    BerryH Posts: 4,698 Member
    Yes, I used to do shorter runs on the dreadmill and take the longer ones outside. If nothing else I'd have died of boredom!

    Go easy on any leg resistance training in the last week, you don't want to go into the race with tired, achy legs.

    Check your form too - mid-foot landing is much gentler and less jarring on your joints than heel first.
  • xidia
    xidia Posts: 606 Member
    Yes, I used to do shorter runs on the dreadmill and take the longer ones outside. If nothing else I'd have died of boredom!
    That was the only reason for running outside in the cold yesterday - I couldn't face that long on the dreadmill! Given what I've now found out, I'm glad I did.
    Go easy on any leg resistance training in the last week, you don't want to go into the race with tired, achy legs.
    Yup, my coach has banned lower body strength work in the week leading up to the race :)
    Check your form too - mid-foot landing is much gentler and less jarring on your joints than heel first.

    Interesting. Thanks. Not sure I can change it in a fortnight if it's wrong, but it's worth keeping in mind for future events.
  • Matt_Wild
    Matt_Wild Posts: 2,673 Member
    Running on the ground eg tarmac/concrete etc is vastly harder on the body due to impact of the foot on the ground. A varied cardio regime is probably advisable. Ultimately in the shorter term, I wouldn't imagine it matters.
This discussion has been closed.

Categories