The Difference Between Treadmill, Road and Trail Workouts

byLauren Krouse
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The Difference Between Treadmill, Road and Trail Workouts

如果您在同一表面上行走或跑步一段时间,则将其切换可能是有益的。您已经使用跑步机了数月了吗?在外面锻炼。卡在您的同一条邻里道路上?前往您最近的公园,撞到小径!

But what’s the difference between exercising on a treadmill, pavement or trail — and whichworkout plan对您来说最有意义吗?在这里,跑步教练将其全部分解。

跑步机,公路和步道锻炼有什么区别?

“从技术上讲,跑步机是最简单的(奔跑和行走),道路是中间的,痕迹是最难的。”Sara Hayes, founder and head coach of正念的里程, a program for runners of every skill level. That’s because the treadmill belt helps your feet along and you’re in a more controlled environment indoors.

On the road and trails, on the other hand, you may burn more calories due to factors like hills, shifts in terrain, and the wind. But if you’re used to road running and suddenly switch to the treadmill, it couldseemharder due toperceived exertion(又名,无论身体的反应如何,运动的感觉如何)Meghan Kennihan,美国田径认证教练。

Ultimately, you can get a high-quality workout on any of these surfaces. The key is to maintain the same effort level. Here’s what you need to know about the pros and cons of each, plus the best time to use them.

TREADMILL WORKOUTS

Naturally, the treadmill’s a smart option if you’re short on time or live somewhere with extreme weather conditions. It’s also a smart pick if you’re新的到定期散步或跑步或者prone to injurieslike shin splints. “The treadmill surface is softer and has ‘give’ to it, unlike the ground reaction forces of running on concrete or asphalt,” explains Kennihan.

But跑步机恐惧can definitely be a thing. So use a高能播放列表,参与电视节目或fun workout planto保持锻炼有趣.

PROS:

  • Climate-controlled
  • Adjustable incline and speed settings
  • 由于表面较软,关节上的关节更容易

缺点:

  • 会很无聊
  • Lacks variation in terms of terrain
  • Requires a gym membership or investment
  • You can still get hurt

BEST FOR:

道路锻炼

“The road is great because it allows you to explore and get fresh air,” says Hayes. You can step out your door and hit the pavement immediately. Many跑步步行clubs在路上见面,加入一个人可以帮助您负责并提高步伐。

The main downside? You’re at the mercy of mother nature weather-wise. But there is a silver lining torainy-day workouts:“在各种情况下训练可以培养一种精神韧性,”艾米·德沃里奇(Amie Dworecki)说与生活一起奔跑.

PROS:

  • No need for a gym membership or special equipment
  • 可以计划跑步以获取有趣的视图和距离标记(思考:在接下来的三个街区中以中等速度运行或冲刺,直到您达到停车标志)
  • 研究建议outdoor exercise通常更愉快和动态

缺点:

  • 由于反复撞击更硬的表面(例如混凝土),可能会更大的伤害风险
  • Poor weather conditions could disrupt your running schedule

CLICK TO TWEET THIS ARTICLE> Learn the difference between treadmill, road, and trail workouts—and which to choose, via @myfitnesspal #running #walking


BEST FOR:

TRAIL WORKOUTS

越野跑is even more challenging because your foot placement is key to not tripping. The surface is often soft and, therefore, you’re not getting the return energy you get from springing from the road or treadmill,” says Kennihan.

But nature runs can增强您的心理健康并在不断变化的地形上行驶时更大的肌肉。Dworecki说:“在他们甚至不知道的地方,首次越野跑者通常会酸痛。”

PROS:

  • Build more muscle and strengthen your core
  • Improve balance and body awareness
  • Get a mood boost from quality time in nature

缺点:

BEST FOR:

THE BOTTOM LINE

“Any form of walking or running is great exercise,” says Dworecki. “The best type of training is to mix up treadmill, road and trail running so the stressors on your body aren’t always the same and, mentally, you have a different experience as compared to repeating the same routine over and over again.”

肯尼汉同意:“这不一定是/或。”“关键是要找到最适合您的东西,并适合您的需求和日程安排。”

Make progress every day while you work on fitness and nutrition goals, like walking more steps. Go to “计划” in the MyFitnessPal app for daily coaching and easy-to-follow tasks to keep you motivated.

关于作者

Lauren Krouse

劳伦·克鲁斯(Lauren Krouse)是一位自由作家,涵盖了健康,家庭暴力和自我顾问。她的作品出现在妇女的健康,男性健康,预防,自我,huffpost,和其他地方。当她不写作时,您会发现她试图与她的伴侣和黑人实验室一起在树林里进行更多,举重或在树林里行走。

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