Indoor vs Outdoor Running: What's The Best Way To Train For Triathletes?





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Published on Aug 27, 2017

Ex-pro triathlete Mark Threlfall explains the benefits of running on a treadmill compared to running outside. Both approaches have their benefits when preparing for a triathlon. However, which is the more powerful training tool? 🏃

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Running on the treadmill or running outdoors? They are very different but can both be valuable training tools if used correctly.

Indoor Running - Treadmill
- Nothing can stop you if you are running indoors, you protected from the elements and bad conditions and should therefore always be able to complete a session.
- To make running on the treadmill more realistic, set the treadmill to a 1% gradient to account for the lack of wind resistance when running indoors.
- The treadmill is a great tool for completing a specific session at a desired pace due to the consistent nature of the surface.
- With regards to injury, treadmills are smooth and cushioned so reduce the impact of running but the repetitive movement can led to injury.

Outdoor Running - Road, Track, Trails
- It can be frustrating if you are not be able to do a proper run session if you the surface or weather conditions do not allow it.
- One main difference with running outside is that you control the pace. On a treadmill you can't slow down, but outside you can drift off without noticing and therefore you need to keep on top of your effort level and pace.
- Completing a target route and exploring can often be very motivating and seen as an achievent.
- With regards to injury, the uneven surface can cause issues. Beware for dangerous areas, sprained ankles and stay aware on trails.

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