As spring approaches many runners take to the streets. They leave the treadmills in Lund behind and hit the pavement. Although both are beneficial, running outside has been proven to be better than running on a treadmill.

Running on a treadmill develops imbalances in a runner’s stride, which can lead muscles to develop improperly. This results in improper form and an increased risk of injury.

When running outside, runners use their hamstrings and their glutes to propel themselves forward and keep moving. On a treadmill, the moving belt pushes the runner’s feet backward so his or her muscles don’t have to.

The act of running uses a runner’s quads, calves, abs, hip flexors, hamstrings and glutes. When running solely on a treadmill, runners’s quads and hip flexors become overdeveloped. One solution to this problem is to increase the amount of running done outdoors. Another solution is to do strengthening exercises for calves, abs, hamstrings and glutes.

According to a recent Runner’s World article, runners adjust their gait when they run on a treadmill. Often, treadmill runner’s strides become shorter and bouncier than they would be if they were running outside.

Running on a treadmill is easier. According to the Journal of Sports Science, the lack of wind resistance alone can decrease the runner’s workload by 2 to 10 percent, depending on the speed of the runner. Therefore, runners burn more calories on a run outside than they do on an equivalent run on a treadmill.

When runners choose to run outside, they are exposed to the elements, including wind resistance and changes in terrain. Treadmills cannot simulate downhill running or running around turns or corners. In order to compensate for the momentum the treadmill provides, runners should raise the incline of the treadmill to at least 1 percent.

When it warms up and the sun comes out, many runners begin to run outside, much to their advantage. If they have been running on a treadmill all winter, this switch may not be easy. Because running on a treadmill is easier, runners may not be able to go as fast or as far outside as they did on the treadmill. Some runners prefer to do their speed workouts on a treadmill because they feel faster and stick to running outside for the rest of their runs.

Tips to Motivate:

In order to have fun getting in shape this spring, runners should follow these five tips:

1.  Start slow – Don’t expect your body to take on too much right away. Push yourself to meet your goals, but understand your limits.

2.  Be a Buddy – Finding friends to run with will keep you motivated and make tough workouts more fun.

3.  Keep a log – Set goals for yourself then record what you do each day. You will be able to look back and see your progress, while holding yourself accountable.

4.  Cross-train – Take advantage of the fun workout classes offered at Gustavus, ride a bike or swim laps. Mixing up your routine will allow you to work different muscles and put in more days of training each week.

5.  Get outside – Running outdoors is better for you, plus you get to enjoy the spring weather.