The difference between running on a treadmill and running outdoors
Among many physical exercises, running is a simple, easy, and economical way to exercise, so more and more people choose long-distance running or marathons. Since outdoor running is easily affected by environmental factors such as rain, snow, and haze, running on a treadmill has gradually become the choice of many sports enthusiasts.
Many runners ask: What is the difference between running on an indoor treadmill and outdoor ground? Which way to exercise will be more effective?
Recently, the Sports Science and Health Promotion Research Team of the School of Physical Education of Shaanxi Normal University conducted a study in which subjects were asked to run on a treadmill and on the ground at the same speed of 9 kilometers per hour for 25 minutes, and the changes in their body’s energy metabolism were observed. Differences and changes in rectus femoris muscle status.
Studies have found that the energy consumption of running on a treadmill is significantly higher than that of running on the ground, but the maximum radial displacement of the rectus femoris muscle is significantly reduced after running on a treadmill, making the muscle more prone to fatigue, which increases the risk of sports injuries.
Zhang Jing, the leader of the team, said that when people run on a treadmill, in addition to the energy consumed by running itself, the balance control of the body by the brain and nervous system also consumes a certain amount of energy. This also reminds everyone that if you want to consume more energy in a limited time, it is recommended to run on a treadmill, but the exercise time should not be too long, otherwise, it will increase the risk of muscle damage. This conclusion is based on correct running posture.
How to reduce physical injuries while running? Zhang Jing said that correct running posture will reduce damage to the knees. When running, you must learn to use your core strength to stabilize your trunk, tuck your abdomen slightly, relax your shoulders, swing your arms naturally, point your toes straight ahead, and step your legs forward naturally to minimize your knees. pressure, I feel that my body moves forward in a coordinated manner.
Since there is no need to push back due to the conveyor belt when running on a treadmill, and the treadmill has a shock-absorbing function, people can reduce a certain amount of pressure on their knees when jogging. However, when running long or fast, it is easy to deviate from the optimal running posture and increase the risk of knee injuries. damage.
Therefore, you must maintain body stability when running on a treadmill, and you should not run too fast or for too long.
Outdoor running can bring people closer to nature, and can also bring visual enjoyment, and physical and mental pleasure, and more importantly, it can reduce the risk of sports injuries caused by long-term running for more than half an hour.
In fact, running on a treadmill and running outdoors each have their own advantages and disadvantages, and the choice should be based on personal preference and time. Nowadays, urban parks have laid plastic tracks. If time is sufficient and weather permits, it is recommended that running enthusiasts choose to run in parks and woods with beautiful environments.
In short, no matter what kind of running method you adopt, movement is beneficial. You should choose the amount of exercise within your tolerance and grasp the time and intensity of exercise.
When people wear masks for exercise, they produce a large amount of water vapor and sweat, which can lead to respiratory disorders and increase the body’s hypoxia. Therefore, in the face of the epidemic prevention requirements in parks, it is recommended that citizens do not get together, exercise at a safe distance, and use active exercises to enhance resistance
Written by: JOYEN
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