Treadmill vs. Track: Which is better?

  • Published
  • By Senior Airman Christina Bozeman
  • 94th Airlift Wing Public Affairs
DOBBINS AIR RESERVE BASE, Ga --  When training for a marathon or a physical fitness test, how do you train? Do you pound the pavement in your neighborhood or your local park? Maybe you head straight to your favorite gym to log some hours the treadmill?

There are significant differences in running on a treadmill vs. running on a track.

"Runners use the same muscles when using a track as they do when using a treadmill, but their muscles are used differently," said John Mikula, 94th Airlift Wing exercise physiologist.

In fact, when running, many muscles from your feet to your shoulders aid in the task when it comes to balance and body function.

"Your proprioception is different on land than on a nice flat surface, like a treadmill," Mikula said.

Proprioception is when the body works together as a whole and the strength of effort is being employed in the movement. In short, running outside is very different from running on a treadmill.

"The number one difference on the treadmill is it's an assistance device," said Mikula.

Senior Master Sgt. Jonell Bosket, 22nd Air Force human resource specialist, is a volunteer that aids in the recording of official running times during Physical Fitness Tests and has witnessed runner's struggles firsthand.

"I would advise running on a track because the treadmill helps you along," said Jonell "It's a different kind of running.

When you run outside, your muscles get a more intense and involved workout. Running on the treadmill is ok to get you started, but you're essentially cheating your muscles when it comes to body conditioning.

"The treadmill is a good place to start for poor runners," Mikula said. "However, it can give a false sense of security at some point."

Solely training on a treadmill can lend to lack of strength over time. Although, it's not to say that treadmills don't have their advantages. During the winter or inclement weather, training indoors is the next best thing.

"To simulate counteracting wind, set the treadmill to a one degree incline, and set the treadmill 30 percent faster than you would normally run," said Mikula.

Working out inside is also a great way to keep up with fitness when time, schedule or other factors don't permit.

"Running in a controlled and warm environment enables you to run longer," said Mikula.

However, when you start training, don't spend all your time on the treadmill. Once outside, your body will react differently. Muscle strength is a big part that propels you down the road or track.

"You should be running at least one day a week outside at first," said Mikula. "Six weeks prior to your PFT, you should be running outside 2 to 3 times a week. Running is 50 percent cardio vascular and 50 percent strength."

The last key to training successfully is fueling your body accurately. What you put in your body is just as, or more important, than how you train. Getting off the treadmill and running outside is the best way to realistically train your body and muscles for what is to come.