treadmill vs outside running (and pasted 12 week program to

joyzoso
joyzoso Posts: 66 Member
edited October 5 in Fitness and Exercise
I would love to hear advantages and disadvantages. I am starting up a running clinic (started yesterday), but had been jogging on the treadmill as a novice. Last weekend easily went 20 mins X 2 with a 2 min break in between. The clinic started us at run 1 minute, walk 3 which I found a little boring (but did miss the gym/exercise all last week due to me being sick), although I know starting slow is key.

I am just curious on everyone's thoughts here. Why do some like treadmill over outside and vice versa.
And for a novice runner or somewhat novice runner such as myself.... does the following seem too little?
I have been working out very intensely at the gym with weights, cardio, etc already so I just want to push myself as much as I can.

Thanks... posting 12 week program below:



Learn to Run

Week 1

The Warm-Up
Trunk Circles
Arm Windmill Forward/Backward
Walking Knee Hugs
Walking Piriformis Stretch
Walking Quad Stretch
Straight Leg March
Leg Swing Standing Frontal Plane
Leg Swing Standing Saggital Plane

Walk for 4 minutes

The Run:
Run 1 min
Walk 3 min
Repeat 5 times

Body Mechanics:
Posture: Maintain an upright posture with the core engaged.

Arms: Elbows should always remain bent at a 90° angle and close to your sides.

Feet: Keep feet relatively straight and land softly on the ground.

Stretches:
One Arm Across Chest

Standing Hip Flexor

Standing Quad Stretch

Wall Calf Stretch

Figure Four

Pretzel Stretch

Butterfly Stretch

Rope Hamstring Stretch

Child’s Pose

Homework:
Repeat all exercises above 2 times before next week.

Learn to Run

Week 2

The Warm-Up
Trunk Circles
Arm Windmill Forward/Backward
Walking Knee Hugs
Walking Piriformis Stretch
Walking Quad Stretch
Straight Leg March
Leg Swing Standing Frontal Plane
Leg Swing Standing Saggital Plane

Walk for 4 minutes

The Run:
Run 1 min
Walk 2 min
Repeat 8 times

Body Mechanics:
Stride Length: Feet should land almost directly under your hips. If they land too far in front of your body (over striding), your heel will strike causing a braking action setting your body up for chin splints and inefficiency.

Relax: Keep your body relaxed especially your hands. Think about holding something very delicate in your hands such as a moth.

Stretches:
One Arm Across Chest Figure Four

Standing Hip Flexor Pretzel Stretch

Standing Quad Stretch Butterfly Stretch

Wall Calf Stretch


Rope Hamstring Stretch

Child’s Pose
Balance:
Stand on one foot up to 1 minute with either the opposite foot next to your ankle, your knee raised and bent at 90°, or your leg straight.


Homework:
Repeat all exercises above 2 times before next week.

Learn to Run

Week 3

The Warm-Up (About 10 each)
Trunk Twist Standing and Trunk Twist Bent Over
Arm Hugs
Shoulder Roll Forward/Backward
Elbow to Instep Walking
Walking Piriformis Stretch
Walking Cross Quad Stretch
Straight Leg March
Leg Swing Standing Figure Eight Outside In
Leg Swing Standing Figure Eight Inside Out

Walk for 4 minutes

The Run:
Run 90s min
Walk 2 min
Repeat 8 times

Body Mechanics:
Breathing: Focus on your exhale as the body tends to not expire enough as a person tends to focus on inhaling to breath in more oxygen.

Trunk: Avoid twisting side to side by keep abdominals engaged in order to waste energy.

Stretches:
Doorway Chest Stretch Rope Cross One Leg Over

Standing Hip Flexor with Overhead Reach Rope Open One Leg Over

Standing Cross Quad Stretch Rope Hamstring Stretch

Wall Calf Stretch Rope Calf Stretch

Standing Figure Four Child’s Pose with Side Reach

Standing Shin Stretch Foam Roll Shin

Balance:
Stand on one foot up to 1 minute with either the opposite foot next to your ankle, your knee raised and bent at 90°, or your leg straight.

Homework:
Repeat all exercises above 2 times before next week.


Learn to Run

Week 4

The Warm-Up
Trunk Circles
Arm Windmill Forward/Backward
Walking Knee Hugs
Walking Piriformis Stretch
Walking Quad Stretch
Straight Leg March
Leg Swing Standing Frontal Plane
Leg Swing Standing Saggital Plane

Walk for 4 minutes

The Run:
Run 90s
Walk 90s
Repeat 6 times

Motivation: Listen to music (be careful of volume level so you can hear traffic outside). Use positive thinking and landmarks to help you reach your short goals.

Ice: In order to reduce inflammation, you may apply ice in increments of 20 minutes on and 20 minutes off.

Stretches: (hold 30-60s)
Doorway Chest Stretch Rope Cross One Leg Over

Standing Hip Flexor with Overhead Reach Rope Open One Leg Over

Standing Cross Quad Stretch Rope Hamstring Stretch

Wall Calf Stretch Rope Calf Stretch

Standing Figure Four Child’s Pose with Side Reach

Standing Shin Stretch Foam Roll Shin

Balance:
Stand on one foot up to 1 minute with either the opposite foot next to your ankle, your knee raised and bent at 90°, or your leg straight.

Homework:
Repeat all exercises above 2 times before next week.




Learn to Run

Week 5

The Warm-Up
Trunk Circles
Arm Windmill Forward/Backward
Walking Knee Hugs
Walking Piriformis Stretch
Walking Quad Stretch
Straight Leg March
Leg Swing Standing Frontal Plane
Leg Swing Standing Saggital Plane

Walk for 4 minutes

The Run:
Run 2 min
Walk 90s
Repeat 6 times

Motivation: Listen to music (be careful of volume level so you can hear traffic outside). Use positive thinking and landmarks to help you reach your short goals.

Ice: In order to reduce inflammation, you may apply ice in increments of 20 minutes on and 20 minutes off.

Stretches: (hold 30-60s)
Doorway Chest Stretch Rope Cross One Leg Over

Standing Hip Flexor with Overhead Reach Rope Open One Leg Over

Standing Cross Quad Stretch Rope Hamstring Stretch

Wall Calf Stretch Rope Calf Stretch

Standing Figure Four Child’s Pose with Side Reach

Standing Shin Stretch Foam Roll Shin

Balance:
Stand on one foot up to 1 minute with either the opposite foot next to your ankle, your knee raised and bent at 90°, or your leg straight.

Homework:
Repeat all exercises above 2 times before next week.








Learn to Run

Week 6

The Warm-Up
Trunk Circles
Arm Windmill Forward/Backward
Walking Knee Hugs
Walking Piriformis Stretch
Walking Quad Stretch
Straight Leg March
Leg Swing Standing Frontal Plane
Leg Swing Standing Saggital Plane

Walk for 4 minutes

The Run:
Run 2 min
Walk 1 min
Repeat 7 times

Running Tips:
Shoes: Remember to replace your shoes every 350-500 miles. You can mark the date with a permanent marker on your shoe tag to help you remember when you started using your running shoes.

Ice: In order to reduce inflammation, you may apply ice in increments of 20 minutes on and 20 minutes off.

Stretches: (hold 30-60s)
Doorway Chest Stretch Butterfly Stretch

Standing Hip Flexor with Side Reach Pretzel Stretch

Sidelying Quad Stretch Lying Hamstring 90° Bend

Wall Standing Lean Calf Stretch Rope Calf Stretch

Standing Figure Four Child’s Pose with Side Reach
Foam Roll Shin/IT band

Homework:
Repeat all exercises above 2 times before next week.


Learn to Run

Week 7

The Warm-Up
Trunk Circles
Arm Windmill Forward/Backward
Walking Knee Hugs
Walking Piriformis Stretch
Walking Quad Stretch
Straight Leg March
Leg Swing Standing Frontal Plane
Leg Swing Standing Saggital Plane

Walk for 4 minutes

The Run:
Run 3 min
Walk 1 min
Repeat 5 times

Running Tips:
Shoes: Remember to replace your shoes every 350-500 miles. You can mark the date with a permanent marker on your shoe tag to help you remember when you started using your running shoes.

Stretches: (hold 30-60s)
Doorway Chest Stretch Butterfly Stretch

Standing Hip Flexor with Side Reach Pretzel Stretch

Sidelying Quad Stretch Lying Hamstring 90° Bend

Wall Standing Lean Calf Stretch Rope Calf Stretch

Standing Figure Four Child’s Pose with Side Reach
Foam Roll Shin/IT band

Shin Strength:
Sitting or lying down, put your right foot on top of the left and pull up with your left foot as you push down with the right foot. Hold ten seconds and repeat with the opposite foot on top for 5 sets.

Homework:
Repeat all exercises above 2 times before next week.



Learn to Run

Week 8

The Warm-Up
Trunk Circles
Arm Windmill Forward/Backward
Walking Knee Hugs
Walking Piriformis Stretch
Walking Quad Stretch
Straight Leg March
Leg Swing Standing Frontal Plane
Leg Swing Standing Saggital Plane

Walk for 4 minutes

The Run:
Run 4 min
Walk 1 min
Repeat 5 times

Ice: In order to reduce inflammation, you may apply ice in increments of 20 minutes on and 20 minutes off.

Stretches: (hold 30-60s)
Doorway Chest Stretch Butterfly Stretch

Standing Hip Flexor with Side Reach Pretzel Stretch

Sidelying Quad Stretch Lying Hamstring 90° Bend

Wall Standing Lean Calf Stretch Rope Calf Stretch

Standing Figure Four Child’s Pose with Side Reach
Foam Roll Shin/IT band

Shin Strength:
Sitting or standing, put your foot under a couch or other apparatus and try to lift it. Hold ten seconds and repeat with the opposite foot for 5 sets.

Homework:
Repeat all exercises above 2 times before next week.




Learn to Run

Week 9

The Warm-Up
Trunk Circles
Arm Windmill Forward/Backward
Walking Knee Hugs
Walking Piriformis Stretch
Walking Quad Stretch
Straight Leg March
Leg Swing Standing Frontal Plane
Leg Swing Standing Saggital Plane

Walk for 4 minutes

The Run:
Run 5 min
Walk 1 min
Repeat 5 times

Ice: In order to reduce inflammation, you may apply ice in increments of 20 minutes on and 20 minutes off.

Stretches: (hold 30-60s)
Doorway Chest Stretch Butterfly Stretch

Standing Hip Flexor with Side Reach Pretzel Stretch

Sidelying Quad Stretch Lying Hamstring 90° Bend

Wall Standing Lean Calf Stretch Rope Calf Stretch

Standing Figure Four Child’s Pose with Side Reach
Foam Roll Shin/IT band

Shin Strength:
Sitting or standing, put your foot under a couch or other apparatus and try to lift it. Hold ten seconds and repeat with the opposite foot for 5 sets.

Homework:
Repeat all exercises above 2 times before next week.





Learn to Run

Week 10

The Warm-Up
Trunk Circles
Arm Windmill Forward/Backward
Walking Knee Hugs
Walking Piriformis Stretch
Walking Quad Stretch
Straight Leg March
Leg Swing Standing Frontal Plane
Leg Swing Standing Saggital Plane

Walk for 4 minutes

The Run:
Run 5 min
Walk 30 s
Repeat 7 times

Ice: In order to reduce inflammation, you may apply ice in increments of 20 minutes on and 20 minutes off.

Stretches: (hold 30-60s)
Doorway Chest Stretch Butterfly Stretch

Standing Hip Flexor with Side Reach Pretzel Stretch

Sidelying Quad Stretch Lying Hamstring 90° Bend

Wall Standing Lean Calf Stretch Rope Calf Stretch

Standing Figure Four Child’s Pose with Side Reach
Foam Roll Shin/IT band

Shin Strength:
Sitting or standing, put your foot under a couch or other apparatus and try to lift it. Hold ten seconds and repeat with the opposite foot for 5 sets.

Homework:
Repeat all exercises above 2 times before next week.







Learn to Run

Week 11

The Warm-Up
Trunk Circles
Arm Windmill Forward/Backward
Walking Knee Hugs
Walking Piriformis Stretch
Walking Quad Stretch
Straight Leg March
Leg Swing Standing Frontal Plane
Leg Swing Standing Saggital Plane

Walk for 4 minutes

The Run:
Run 6 min
Walk 30 s
Repeat 5 times

Ice: In order to reduce inflammation, you may apply ice in increments of 20 minutes on and 20 minutes off.

Stretches: (hold 30-60s)
Doorway Chest Stretch Butterfly Stretch

Standing Hip Flexor with Side Reach Pretzel Stretch

Sidelying Quad Stretch Lying Hamstring 90° Bend

Wall Standing Lean Calf Stretch Rope Calf Stretch

Standing Figure Four Child’s Pose with Side Reach
Foam Roll Shin/IT band

Shin Strength:
Sitting or standing, put your foot under a couch or other apparatus and try to lift it. Hold ten seconds and repeat with the opposite foot for 5 sets.

Homework:
Repeat all exercises above 2 times before next week.









Learn to Run

Week 12

The Warm-Up
Trunk Circles
Arm Windmill Forward/Backward
Walking Knee Hugs
Walking Piriformis Stretch
Walking Quad Stretch
Straight Leg March
Leg Swing Standing Frontal Plane
Leg Swing Standing Saggital Plane

Walk for 4 minutes

The Run:
Run as long as you can
Walk 1 min
Repeat ? times

Running Tips:
Ice: In order to reduce inflammation, you may apply ice in increments of 20 minutes on and 20 minutes off.

Stretches: (hold 30-60s)
Doorway Chest Stretch Butterfly Stretch

Standing Hip Flexor with Side Reach Pretzel Stretch

Sidelying Quad Stretch Lying Hamstring 90° Bend

Wall Standing Lean Calf Stretch Rope Calf Stretch

Standing Figure Four Child’s Pose with Side Reach
Foam Roll Shin/IT band

Shin Strength:
Sitting or standing, put your foot under a couch or other apparatus and try to lift it. Hold ten seconds and repeat with the opposite foot for 5 sets.

Homework:
Repeat all exercises above 2 times before next week.

Replies

  • Athena413
    Athena413 Posts: 1,709 Member
    Treadmill Pros:
    weather doesn't matter
    can control pace/speed a lot easier
    can set your own incline

    Treadmill Cons:
    doesn't prepare you for outdoor running (not good if you're training for a race)
    I tend to be more sore when I run on a treadmill (I typically run outdoors and treadmill uses a different set of muscles)
    belt is propelling you instead of you propelling you (it's an easier workout)

    Outdoor Pros:
    change of scenery/route options
    less boring
    easier to find running groups to keep you motivated
    better prepared for actual races

    Outdoor Cons:
    weather conditions
    stupid drivers
    having to stop at stop lights/road crossings

    I personally prefer to run outdoors, but you do whatever it takes for you to enjoy running!
  • engineman312
    engineman312 Posts: 3,450 Member
    i personally can't run on a treadmill because its just boring for me. i don't run with music, i run with a 4 pound camelpak, up and down hills in my neighborhood. i don't look at a clock until i get back home, and i have the freedom to change my route constantly.
  • grassette
    grassette Posts: 976 Member
    My treadmill is set up in front of the big-screen TV. You don't see the time go by. I also like walking outside near the river, but the treadmill is there, day or night, and expecially in winter when it is difficult to walk outside because of the ice.
  • HealthyJess88
    HealthyJess88 Posts: 199 Member
    I'm doing a C25K outdoors because I find that I can go for ages on the treadmill while jogging (watching tv at the same time, easier, belt does some of the work etc) whereas if I step outside I struggle to manage more than a few minutes, I wouldn't think anything of running 20mins on the treadmill, but as part of C25K I'm up to running for 5 mins at a time and tbh I initially founf the 3 min sections hard! So I reckon they are vastly different, and to my mind if I'm working this hard to run even for just a few minutes at a time, I think that outside running is training me much more effectively.
  • kyrstensmom
    kyrstensmom Posts: 297 Member
    I do both. I am working on the C25K program, just finished week 5 on Friday. I try to run outside at least once per week, but its not always possible with the weather. It is much easier to run on the treadmill (less effort, easier to control your pace, etc), but it is a little boring. I find the outside runs more physically challenging, but less mentally challening. I just learned the other day that to make running on a treadmill similar to running outside on a flat course you should put the treadmill on an incline of at least 2. I haven't tried that yet, but that is the plan for this week's runs.
  • Jaymefirst
    Jaymefirst Posts: 268 Member
    Agree with other posters, but I am a treadmill girl. I like that I can control the speed, distance and incline. I agree that it is a lot different than running outside. I try to get outside at least once a week, but the weather here is wet and rainy all the time!! I hate to be cold! Anyway, I am interested in what others have to say. Good luck with your program, whether you run on a treadmill or outside they are both great workouts!!
  • The treadmill gives people false sense of their running ability. The belt is actually doing half the work for you and adjusting the speed hinders you. I will suggest you run on a treadmill ONLY if the weather does not permit you to run outside. You can set your goals better by running outside and you are not running in place.
  • bregalad5
    bregalad5 Posts: 3,965 Member
    I struggle running on treadmills for several reasons:

    -it's boring
    -the pace is TOO consistent. If I start to get tired, I have to push a button and slowly slow down, whereas if I'm outside I can just instantly slow down without thinking
    -it's boring
    -the mechanics of running are different. I used to play soccer, which is where all my running came from, and I had never run on a treadmill until I randomly tried one at the gym a couple months ago.
    -I just can't. I can't run for more than a mile on the dang thing
  • bregalad5
    bregalad5 Posts: 3,965 Member
    I like that I can control the speed

    You can't control your own speed outside?
  • Athena413
    Athena413 Posts: 1,709 Member
    Also - if you have hip or knee issues, sometimes the treadmill is a little less hard on you because the impact isn't so hard. Most treadmills have a little give to the deck, but the road doesn't give at all.
  • normh545
    normh545 Posts: 81 Member
    running out side you have to use your legs to move, on a tread mill you are just lifting your legs up and down because the machine is doing the moving
  • MummaAimz
    MummaAimz Posts: 81 Member
    I prefer the treadmill...its easier on my f'ed up knees and I dont have to get a sitter for my kids!
  • PlunderBunneh
    PlunderBunneh Posts: 1,705 Member
    I'm starting to work towards running around the track at my gym. I started running on a treadmill, since I am mommy to two little girls so running outside is hard to time. Easy enough to hop on the treadmill during naptime though.
    My biggest issue is speed. When I'm not the treadmill, I find myself running much faster, and therefor tire out really fast.
  • joyzoso
    joyzoso Posts: 66 Member
    wow thanks for the replies, and sorry... I realized what I pasted is very LONG!

    well I live here in Portland, so I have to deal with the rain and cold... which I think I can get around.

    Sounds to me I need to really push myself to get outside more and challenge myself. I think the fear with outside is that I tend to look down as I don't want to trip on anything, where as on the treadmill you can manage better form.... but if we don't push ourselves, then we go nowhere.

    I am trying to sign up for the half marathon here on Feb 12th, and I have always wanted to be run a marathon so... here we go.
    It is mentally difficult for me to switch from decreasing my spinning, kickboxing, lift and other classes to running more, but I understand we have to constantly change up the exercise routine.

    appreciate the comments!
  • ausped
    ausped Posts: 58 Member
    I really prefer to run outside and will in cold, dark and rain...below freezing and ice are things that I try to avoid. I do have a treadmill here at home and use it on the days I just can't get out. I always put the treadmill on an incline and usually choose a program that changes speed or incline on 1 minute intervals so that I can push both speed and incline up further than I normally would because I know I can do anything for 1 minute. I agree that they both use different muscles and if you are training for a race it is best to run outdoors in all kinds of conditions because you never know what race day will be.
  • itsmejessd
    itsmejessd Posts: 4 Member
    Everybody here speaks the truth. Treadmills make running feel like gliding on ice skates compared to the outdoors - even if you're going out of your way to avoid hills. Uneven surfaces seem to activate a million more muscles.
  • AdamB311
    AdamB311 Posts: 28 Member
    I tend to use the treadmill in the gym, especially so i can make use a consistent high incline
    However thats only in short bursts or a long walk
    If i'm doing a long run I do it outside, a lot more effective on the muscles, plus a lot funner :)
  • wiffe
    wiffe Posts: 224 Member
    I do both.

    I started on my treadmill becuase I had it and I can't just stop. (Make sense) If I do I will fall off and hurt. I also do it because I have a 4 and 7 year old and have to do it with them around.

    I have ran outside (not enough due to having my girls. If I could find a nice area it would be nicer.
  • saffir27
    saffir27 Posts: 68 Member
    I always prefer to run outside. I live in Seattle so I certainly understand the not wanting to get out in the drizzle in the winter. But I have found that if you have the right gear running outside in the winter is a lot of fun. There are fewer people on the trails and right now the fall colors make my runs along the waterfront just amazing.

    If you live in the Portland area I highly recommend the Portland marathon. It is an ideal first marathon and it happens every October. If that is a goal the marathon provides training plans and running groups in the area for all levels including those just starting out. It is easier to get outside when your meeting a group of people.
  • joyzoso
    joyzoso Posts: 66 Member
    I always prefer to run outside. I live in Seattle so I certainly understand the not wanting to get out in the drizzle in the winter. But I have found that if you have the right gear running outside in the winter is a lot of fun. There are fewer people on the trails and right now the fall colors make my runs along the waterfront just amazing.

    If you live in the Portland area I highly recommend the Portland marathon. It is an ideal first marathon and it happens every October. If that is a goal the marathon provides training plans and running groups in the area for all levels including those just starting out. It is easier to get outside when your meeting a group of people.

    thanks I definitely want to do the Portland marathon. I also moved from NYC, so one day hope to do the NYC marathon as well...
    I don't feel like I am starting too late being 35 as I have been active for quite a while now, just need to focus on the running!
  • mlb929
    mlb929 Posts: 1,974 Member

    If you live in the Portland area I highly recommend the Portland marathon. It is an ideal first marathon and it happens every October. If that is a goal the marathon provides training plans and running groups in the area for all levels including those just starting out. It is easier to get outside when your meeting a group of people.

    My first marathon was the Portland Marathon. The course was AWESOME! However, it rained, so freaking hard - apparently the worst rain they had ever (it was several years ago). I love the opportunity to run in Portland, it's super for the waterfront area and great outdoors running.

    I'm running several halfs coming up and have had to so some of my training on the treadmill. Mainly because of days like today - 40 mph sustained winds - would make it unsafe for me. However, I just can't do more than an hour - I get bored too easily It also changes my running style and I get more sore. I figured out today that it's more difficult too I'm not used to air that is warm like indoors has.
  • elsham
    elsham Posts: 549 Member
    I struggle running on treadmills for several reasons:

    -it's boring
    -the pace is TOO consistent. If I start to get tired, I have to push a button and slowly slow down, whereas if I'm outside I can just instantly slow down without thinking
    -it's boring
    -the mechanics of running are different. I used to play soccer, which is where all my running came from, and I had never run on a treadmill until I randomly tried one at the gym a couple months ago.
    -I just can't. I can't run for more than a mile on the dang thing

    I thought I was the only one who couldn't run for longer distances on that dang thing! I don't know why, but I can do an easy 5-6 miles outside with varying jogging speed/walking, but once I get to around 2.5 miles on the treadmill I automatically start dreading every minute and can't do anymore. The only pro it had before was that I knew exactly how fast I was going, but now that I have an Android I use Edomondo or Runkeeper and viola, now I know how fast or slow I go outside too =)
  • There are a few perks that come with the treadmill... 1. You can run inside during inclement weather. 2. You can run inside 24-7 without having to worry about safety (ie cars/ muggers/ etc). 3. Treadmills are easier on your joints. Running on the machine is more forgiving than pavement =)

    All that being said, I still (personally) find the treadmill boring and run outside at all costs!
  • ooOOooGravy
    ooOOooGravy Posts: 476 Member
    Iv only been running for 4 months now, but I only run outside.

    Now its becoming winter i joined a week FREE pass at the gym for treadmill running during the cold months, and quite the FREE pass as i found treadmill running soooooo boring, even music didnt do anything for me lol I decided to suck it up and face the weather 4 times a week instead of my brain dropping out of my ear, also save me some money too. Plus there is nothing like the feeling of running from a savage stray dog lol you dont get experiences like that on the dreadmill.

    also i would up the run time by and extra 30 seconds instead of a minute after week 4. Specially if your intending to run 3 days a week. If your going to run less than 3 days, up it by an additional 30s after week 6 or 7.
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