indoor/outdoor

February 16, 2006 8:52 AM

I need a good reason why my friend, who is in training for a half marathon, should be doing some of his training runs outdoors.

My understanding has always been that running outside strengthens your joints in ways that indoor tracks and treadmills can't. I worry that if we do all of the training indoors, the shock of a long outdoor run will ruin our precious ankles/knees. The problem is that the friend is totally dead set against outdoor running. I don't fully understand the issue, but I think it has something to do with feeling on display. Nothing I have said so far has made any difference. Can you either tell me why I'm wrong, or point me to some more persuasive authorities on why we need to do at least some training runs outdoors?

posted by ohio to Sports, Hobbies, & Recreation (15 answers total)

He definitely needs to train on a surface similar to the one the half marathon is run on. At least for part of the training. Unless he's just going to run it for fun and not time. Then he can just jog as slow as he wants through the race.
Pavement really can tear up the knees and ankles, though.
posted by Thorzdad at 9:01 AM on February 16, 2006

S/he is gonna be on display for 13.1 miles so maybe s/he should get used to it now. Former marathoner here: I wouldn't worry so much about joints/ligaments. I think acclimatization might be more important. All your training is done at 68 degrees/40% RH or whatever temp your gym is set at. You can't control what the weather will be like on race day but you can gradually get used to running in a variety of conditions. Good luck and have fun.
posted by fixedgear at 9:02 AM on February 16, 2006

Most experts and recreational athletes estimate that going two to three miles inside translates to about a mile outdoors.
posted by ND¢ at 9:12 AM on February 16, 2006

I used to run distances and couldn't train indoors. Perhaps you could suggest that training outdoors is so much more interesting than indoors. The view is constantly changing. "Where shall I run today?" was a big part of my motivation. Indoor training is just so dull in comparison. And, yes, getting used to running on differing surfaces and in different conditions is important for learning to avoid the unexpected and preventing injuries.
posted by normy at 9:17 AM on February 16, 2006

It says here

"The neuromuscular patterns involved in treadmill running are so different from road, track or cross-country running... that improvements in economy and efficiency are not possible"

But others disagree...

IANAE but have run a couple of half marathons and for me the simple answer is that you have to train, at least in part, by doing whatever it is you're training for.

If you want to run hills, you have to train on hills. If you want to run faster, you have to do sprints. If you want to run on a road, you need to practice on a road at least some of the time so that your body and mind are used to the wind/sun/rain, harder ground surface, camber of the roads, changing scenery (obviously this one's a mental issue rather than physical. It is a different experience to see a point in the far distance and know you have to run to it than to just doing laps indoors or stare at the wall over a running machine. For me, it's much better outside - but you have to get used to it before race day).

Also, varying your runs will help you keep interest and reduce the specific wear and tear that each training type causes on your body - treadmill one session, road run the next, cross country another etc.

I don't know how to get over the fear of being seen unless you have an out of town trail you can get to easily or are somewhere it's safe enough to run after dark. I just bear in mind that most people I pass are, by definition, less fit than me because I'm running and they're not.
posted by penguin pie at 9:22 AM on February 16, 2006

I am not able to use treadmill for more than 20 minutes...however, if used for training, the running surface needs to be elevated (put at angle) to emulate running on a rod that does not move--that is, a moving treadmill is not the same as an unmoving road. Elevating mill compensates for this.

Note: a year or so ago a lady marathoner, a serious competitor, ran NY Marathon and did well. She was said to have trained nearly always indoors for two hours on a treadmill daily.
posted by Postroad at 9:32 AM on February 16, 2006

BTW, the thing above about "going two to three miles inside translates to about a mile outdoors" is only talking about treadmills, not indoor tracks
posted by smackfu at 10:02 AM on February 16, 2006

There are people who train for full marathons indoors... heck, there's even some kind of treadmill marathon record for people who compete.

For me, part of the fun of running is getting outside and seeing the neighborhood at a comfortable pace. It's been a good way to get to know the folks who live around me and to see what's happening on a day to day basis.

Is your friend getting in shape for the first time or something? I guess what I'm asking is... is there some physical reason he wouldn't want to run around outside in public?

The nice thing about running is that you're running, no one is going to get to stare at you very long, at least if you keep moving....
posted by ph00dz at 10:24 AM on February 16, 2006

I've found it's a lot easier to run on a treadmill. The surface is more giving, it'll give you more of a "spring" to your step the way pavement, grass, or dirt won't. If you're feeling fine doing eight-minute miles for six miles on a treadmill but you've never done outdoor runs, you're in for an ugly surprise come race day when you're actually on the pavement.

If he won't run outdoors for his joints and ligaments to get stronger, he should at least run outdoors so he'll know how crappy to expect to feel for his half-marathon.
posted by Anonymous at 10:36 AM on February 16, 2006

I thought you should always run as much of the route as possible before a race so that you know how to pace yourself on that terrain.
posted by klangklangston at 11:33 AM on February 16, 2006

Pavement or other outdoor surfaces are uneven, and running on these surfaces uses small muscle groups (for balance, etc.) that aren't utilized when running on an indoor track or treadmill. Basically, you really should run outdoors at least a few times before attempting to run 13 miles on an uneven surface, to reduce injury risk, if nothing else. Chances are once your friend gets used to running outdoors, he/she will find it more pleasant than running on a treadmill.
posted by emd3737 at 1:01 PM on February 16, 2006

Train on dirt trails/logging roads/etc. Alternately, cross train with swimming/rowing/something else aerobic. Some of the best runners I know don't run except during race season, but are excellent swimmers and rowers. It takes them about 3 months of running to build leg muscles back up (and avoid shin splints) to a stage where they can run much faster than others who have been training on only running for much longer.
posted by devilsbrigade at 5:41 PM on February 16, 2006

Running on the treadmill definitely doesn't give you the same benefit as running, you know, for real. But the indoor track -- aside from being perfectly climate/surface controlled -- is real running, so that's not such a bad thing.

As someone who spends many many hours riding a bike indoors on rollers during the winter, I agree with others who said that the best argument for getting outside isn't just that it's not so freakin' boring!
posted by dseaton at 5:45 PM on February 16, 2006

Speaking from experience - running outdoors is harder than treadmill running. A LOT harder. That rude awakening someone spoke about above - yeah.

At least convince them to go for just a 1 mile run outside SOON (somewhere secluded if needed) to see for themselves. If they do 1 mile and see no big change - ok - but it's better to know now to prepare than to get all psyched up for the real thing and feel completely beaten by it.
posted by jopreacher at 10:00 PM on February 16, 2006

Certainly your treadmill should be set to a 1% incline indoors in order to account for the easier running. This has been studied with HR monitors, and it was found that 1% best mimics running on the flat outdoors.

But, yes, I would think that without running on the surface you're going to be facing, your friend could end up injured (since they'll be going from soft to hard) during the real run.
posted by OmieWise at 12:01 PM on February 21, 2006