Treadmill vs Outdoor running

"Runs end, Running doesn't" - Nike

Treadmill running vs Outdoor running: Sounds like a debate we've either heard or been involved in before. Certainly both are worthy "heart-healthy" exercises that are tremendously beneficial to the muscles and the body as a whole.

They are in fact the same kind of activity in different settings! But yea ,there's more!

People will tell you that running outdoors improves stability by forcing you to navigate ever-changing terrains while others will claim that a treadmill forces you to sustain speed and performance levels that might other lag outdoors.

Ultimately, both settings surely have their pros and cons based on the training needs and goals of the individual.

Treadmills

If you can enjoy a good run and multitask while at it, why not? 
Treadmill running does provide a good an effective avenue to exercise and maximize your indoor workout time.

The same way the airport escalators propel you, the treadmill probably propels your running in a manner that is different from how you propel yourself when running outdoors.

While some may look down on treadmill running as a second class form of running, it definitely can help runners get the best of their time, when weather or environmental conditions don't permit.

Treadmill running has many advantages.

Advantages of Treadmill running

Treadmills are one of the most popular pieces of cardiovascular equipment in gyms all over the world these days.While treadmills are considered the safer option for running exercises by most users, large numbers of treadmill-related injuries running into thousands are reported yearly. Injuries in form of sprains, falls, head injuries, and even cardiovascular events in people who might have pushed too hard are among the most commonly reported.

Outdoor Running

There really is something special about lacing up your trainers and heading into the Great Outdoors (sense the bias?). There is certainly a physiologic difference between both exercises. Some experts believe that by running outdoors, you are stimulating the muscles in your feet and legs in a different way, getting a more well-rounded workout for your legs and ankles actually. Outdoor running also allows you engage different muscles groups by running downhill and uphill which most treadmills don't allow to.

While elite athletes will use a treadmill as part of their training routine, they will do the majority of their running outdoors on tracks, trails, or pavement. 

Advantages of Outside running

Which do you benefit the most from?

Basically the amount of effort you apply determines how much you get from a running workout or most workouts for that matter. You can get the same workout whether running on a treadmill or outside as long as you maintain the same effort level. But "effort," in and of itself, is a highly variable measure.

Medically speaking, effort is based on your heart rate and a phenomenon known as perceived exertion. Perceived exertion refers specifically to how "hard" you consider an activity to be, irrespective of how your body responds to that activity.

For example, the perceived exertion of running indoors will generally be less than running outdoors on a rainy day even if you burn more calories or have a faster heart rate. Even on a sunny day, the very act of running up a hill may be perceived to be "harder" than running at the same incline and distance on a treadmill.

The harder we perceive a workout to be, the sooner we tend to give up.This psychological component tends to influence how much we get out of one exercise compared to the next.

Our Verdict

So it all depends on what you intend to gain from running. If your sole intention is to meet and maintain your cardiovascular fitness goals, then a treadmill should suffice. 

On the other hand, if you are training for a race you will clearly benefit more from running outside, and you may incorporate treadmill running to train your endurance and improve your cardio health.

And it may just be down to which environment you prefer!

Medic-ALL 2018

Athritis: Challenging the Pain!

Physical activity-even if you don't lose an ounce you'll live longer, feel healthier and be less likely to get cancer, heart disease, stroke and arthritis. It's the closest thing we have to a wonder drug. - Tom Frieden

An approximate staggering 350 million people (young and old) worldwide suffer from some kind of athritis! Call it a global epidemic if you like, but even more intriguing is the role that regular exercises and maintenance of optimal body weight can play reducing the risk of developing athritis and towards attaining a "pain-free life".

What is Athritis?

It is the inflammation of any joint that is commonly associated with pain and stiffness. 

Regular effective exercise is vital for arthritis patients

Though there are more than a 100 types of athritis (CDC 2016) each with its own causes, symptoms and complications.

Osteoathritis and rheumatoid athritis are 2 of the most common types.

Osteoathriritis(OA) is the most common joint disorder worldwide which occurs due to aging and wear and tear on a joint that could result from obesity, excessive use in certain occupations/sports and advancing age is known to be one of the strongest risk factors. 

Rheumatoid athritis (RA) on the other hand is an autoimmune athritis resulting from the body's own immune cells mistakenly attacking the tissues of the joint lining resulting in stiffness, swelling and pain. Patients with RA may manifest with dry eyes, dry mouth, swollen digits and eye symptoms.. Though it may occur in anyone, it is more common in women and older adults.

The key differences between both conditions is in how the symptoms present. The pain of OA is worse with activity and relieved by rest in contrast to the pain of rheumatoid athritis. Whilst morning stiffness experienced in OA  resolves within 30 minutes, it lasts longer in rheumatoid arthritis.Also, RA is also found to be symmetrical in that it tends to affect the same joint on both sides of the body.

Treatment of both OA and RA  consists of non-steroidal anti-inflammatory drugs (NSAIDs), physical therapy, use of corticosteroids and even surgery. While RA treatment also involves the use of anti-thematic and biologic agents in addition to the above.

The role of physical therapy in the management of joint problems cannot be over-emphasized. Physical therapy helps to restore the use of the joints by improving mobility, increasing the strength of the muscles around the joints and maintaining fitness. 

Athritis may be not curable, but surely it is manageable, even more manageable when the patient is involved.

So how well can the patient be involved?

Exercise, regular effective exercise is vital for patients with athritis, and non-drug treatment options are an integral part in the management of the condition. This have been shown to improve symptoms in many patients. 

As important as exercise, is weight loss (some amount of weight loss is always great). Being overweight has been linked to the development of athritis of the knee and its worsening, hence weight loss can   help to reduce pain particularly in the knees and hips as well as lower the risk of OA even in advancing age.

Though the development of many kinds of athritis is strongly associated with aging, here are some signs to be on the look out for that may necessitate scheduling an appointment with your doctor.

• Pain, swelling or stiffness in one or more joints
• Warm or reddish discoloration around a joint
• Difficulty moving a joint or doing daily activities
• Any concerning joint symptoms

Finally, exercise and physical therapy with gentle muscle-strengthening exercises are always helpful as is range of movement exercises to maintain flexibility and good posture.

Medic-ALL 2018

Ref: www.athritis.org