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

Don't Miss A Stroke! Save a Life

One out of Six people will suffer a Stroke during their lifetime!

A Stroke or Cerebrovascular accident is caused by an interruption in the blood supply to the brain resulting either from  the bursting of a blood vessel or the blockage of a vessel by a clot.

The major symptoms of a stroke include a sudden weakness of usually one side of the face, arm or leg (could involve all at once), numbness, confusion, difficulty speaking or understanding speech; it could also cause a difficulty seeing with one or both eyes; difficulty walking, dizziness, loss of balance or coordination; severe headache with no known cause; vomiting; fainting or unconsciousness.

One of the key ways to "save a life" or help facilitate timely medical attention in someone suffering from a stroke is to know what a stroke looks like by becoming familiar with the symptoms listed above. Such knowledge will enable you "act fast" to save a co-worker, friend, or relative. Although stroke risk increases with age, strokes can—and do—occur at any age.

To prevent strokes, physical activity and healthy eating play a huge role. Keeping a good watch on vascular disease and stroke risk factors such as elevated blood pressure(hypertension), high blood sugar or diabetes and high cholesterol levels are also very important in every part of the world.

Here are some of the latest recommendations by the World Health Organization to stress these prevention measures

Eat a healthy diet: A balanced diet is crucial to a healthy heart and circulation system. This should include plenty of fruit and vegetables, whole grains, lean meat, fish and pulses with restricted salt, sugar and fat intake. Alcohol should also be used in moderation.

Eating foods high in cholesterol can build up fatty deposits, called plaque, on the walls of your blood vessels. These deposits can block the flow of blood to the brain, causing a stroke

Take regular physical activity: At least 30 minutes of regular physical activity every day helps to maintain cardiovascular fitness; at least 60 minutes on most days of the week helps to maintain healthy weight.

Being overweight or obese can raise total cholesterol levels, increase blood pressure, and lead to diabetes

Avoid tobacco use: Tobacco in every form is very harmful to health - cigarettes, cigars, pipes, or chewable tobacco. Exposure to second-hand tobacco smoke is also dangerous. The risk of heart attack and stroke starts to drop immediately after a person stops using tobacco products, and can drop by as much as half after 1 year.

Smoking cigarettes also raises your blood pressure!

Check and control your overall cardiovascular risk: An important aspect of preventing heart attacks and strokes is by providing treatment and counselling to individuals at high risk (those with a 10 year cardiovascular risk equal to or above 30%) and reducing their cardiovascular risk. A health worker can estimate your cardiovascular risk using simple risk charts and provide the appropriate advice for managing your risk factors.

• Know your blood pressure: High blood pressure usually has no symptoms, but is one of the biggest causes of sudden stroke or heart attack. Have your blood pressure checked and know your numbers. If it is high, you will need to change your lifestyle to incorporate a healthy diet with less salt intake and increase physical activity, and may need medications to control your blood pressure.
• Know your blood lipids: Raised blood cholesterol and abnormal blood lipids increase the risk of heart attacks and strokes. Blood cholesterol needs to be controlled through a healthy diet and, if necessary, by appropriate medications.
• Know your blood sugar: Raised blood glucose (diabetes) increases the risk of heart attacks and strokes. If you have diabetes it is very important to control your blood pressure and blood sugar to minimize the risk.

Medic-ALL 2018

Ref: WHO