Why can I run further on a track than a treadmill?

Dear Reader,   

Thanks for running over here to ask your question! A track and a treadmill have many similarities in how they affect your speed and mileage. While boredom may be part of the reason you tucker out on a treadmill, the environment (whether that’s running indoors or outdoors) and the running surface material may also impact your experience. Read on to learn more about how running on a track or treadmill affects you physically and mentally.  

Does running on a track or treadmill make you faster?    

When running on a track, the repetitive motion of running in a loop helps you develop a consistent rhythm. This steady rhythm can improve your form, posture, and increase your speed. Running outside can strengthen your brain-to-muscle connection, which helps improve coordination. Also, running tracks allow for both short sprints and long-distance running. Having these options means that you can tailor your workouts to improve your race times for specific distances.   

Treadmills can also help you improve your speed! They allow you to focus on strengthening leg muscles, hip flexors, and glutes, which all help with speed. Also, running on a treadmill gives you the ability to adjust the incline, which can improve muscle strength.   

Will running on a track or treadmill affect your endurance?   

The controlled environment of a track can help you build your endurance and push beyond your perceived limits. Running on a track also helps you to measure distance precisely. A standard running track is 400 meters, making it relatively easy to gauge both pace and distance accurately. Additionally, the flat and consistent running surface of a track can also help you maintain a consistent stride. Some people also find that running outside keeps them more mentally engaged, which may keep them running longer to build more endurance.  Treadmills may help runners because of the consistent environment. Running indoors on a treadmill can be done in any weather, which helps allow for routine training. They also allow you to control things such as your pace or incline.  

How does the running surface affect your experience?  

While running on treadmills may be less mentally engaging, they can help reduce the impact on your body. Compared to outdoor sports surfaces such as a track, running on a treadmill increases shock absorption. This means the treadmill surface absorbs the impact of your foot strike, making running easier on your joints and muscles. The harder the surface, the more impact on your joints. Running-related injuries (like shin splits or stress fractures) can also increase the risk of joint damage.  Some treadmills also mimic outdoor running surfaces, so you can have an experience like running outside while easing the stress on your joints. 

Whether running inside or outside is the right choice for you depends on what you want to achieve from your workout. If you're training for a race, practicing on the track where it will take place may help your body get used to that environment. If you want to tailor your pace to a specific distance, a treadmill might be a better option. Hopefully, these tips will help set the pace for maximizing your future running experiences.  

Here’s to crossing the finish line in an environment that’s best for you!