Is Running On The Treadmill A Recipe For Injury?
Over the last several years, I’ve generally avoided mixing treadmills and running. Walking on a treadmill — no
problem. First off, I just don’t enjoy it that much. Reminds me too much of work. But I’ve always wondered if something about the actual mechanics of treadmill running could lead to injury.
The last several months have been hectic at work, and I’ve had more travel than normal, which isn’t always conducive to my exercise routine. This means I’ve spent more time in hotel gyms at night. This past week was the straw that broke the proverbial camel’s back. I hit the hotel gym’s treadmill and went running, completing a 5-mile workout. The next morning, I could feel the inflammation in my right foot. It had the tingling, tight sensation I associate with the beginnings of tendinitis, so now I’m worried I may have set up something chronic.
This isn’t the first time I’ve noticed this after running on a treadmill, and an investigation into this leads me to believe treadmill running alters my normal gait. The normal gait cycle for running includes heel strike, mid-foot weight bearing, and toe push-off. At least one analysis suggests that, since the treadmill is an unstable moving surface, the cycle is abbreviated, thereby increasing the risk of injury.
I’d have to say that for me, it does.
I have another issue that may complicate this problem. Several years ago, I tore the anterior cruciate ligament (ACL) in my right knee. I had reconstructive surgery, but I still don’t think its quite right. When I decided to take up running, I went to a local shoe store that specializes in running shoes. During a gait analysis, they noticed that I have an uneven stride, without being told about the injury.
So, as far as I’m concerned, mixing treadmills and running are like oil and water. I’ve wrestled with this a few times before, and it seems like any time I spend much time on a treadmill, I end up favoring my left foot.
I’d love to hear what other runners think of treadmill running. Do you think it makes a difference in your running, or is this just my imagination?
Resources
- Gait Analysis
- Photo Credit Mahodoodi
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13 Responses to “Is Running On The Treadmill A Recipe For Injury?”
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There’s actually been several studies mapping out how someone runs on a treadmill vs how they run otherwise. Its a pretty big difference.
Additionally its been shown that people don’t tend to run as fast or work as hard when on a treadmill.
Personally, I use it for quick 5min warm-ups but no more. I can’t shake the hamster on a wheel feeling when I’m up on them.
I used to avoid treadmills completely, but I eventually caved when the weather got real ugly. No longer. I guess its another advantage to crosstraining…
There is no way I am running outside in the summer here in Phoenix (or getting up early enough to do it), so I use a treadmill quite a bit.
My trainer told me never to run on a treadmill without at least a little bit of incline, as that helps to normalize which muscles are doing what.
I know I run farther in the same amount of time when I’m outside, but I feel like I’m working harder. Weird.
Yeah, Phoenix would present a real challenge. Kind of like running in an oven, I guess. I had the chance to try that in Phoenix once on a business trip and it was brutal…
As a previous resident of PHX I totally agree. Try running down along the cannals in the mornings or evenings… Its usually cooler there. Just be wary, some of those areas can be a little sketchy!
I do not like running on a treadmill. I feel like I am a hamster in a hamster wheel (not the most pleasant feeling, you know) so I try to avoid it as much as possible. I can’t say that I’ve ever had any injuries after running on a treadmill and some experts actually say that it is better for your feet to run that way (softer surface, better traction, no holes or bumps in the road, easier on your knees). However, every body is different and no matter what experts say you know better when something feels right or wrong. I use treadmill only in winter when the weather is so bad that I can’t get myself outside. Other than that I run outside all the time no matter how hot it is (I love hot weather and even humidity).
Thanks for sharing your experience. I hope to read more great articles from you soon.
I only use my treadmill in the depths of winter and to be honest I don’t find it that much different. We’re supposed to be avoiding the heel strike eh! Midfoot landing is the rage.
Yeah, everyone talks about landing on the midfoot. More efficient. I try to do it, but it feels unnatural to me when I’m running long distances. Natural for sprinting though, which probably makes sense.
Now if only I could sprint a half marathon instead of plodding along like a Clydsdale…
I have been running on a treadmill almost exclusively since 2005, longer distances as well (5-10 miles at a time, maxed out at 18 – man was that boring). Although I think running on treadmills is sadly a bit dull, I have never been injured, and have trained for 3 marathons (as well as many halves) exclusively on treadmills, primarily because of long winters where I live (and a LOT of snow) and living in a neighborhood with some definite gang problems. I have found that if I run on a bit of an incline, it feels more natural. I also have found that although I run a bit faster outdoors, the treadmill has been helpful in developing a consistent pace and really some of the tedium has gotten me used to feeling like not every minute of my run will always be invigorating. Being bored and still pushing through a run really helps me psychologically with long distances when I’m tired. I also love to use the tredamill for interval training b/c it is an easy way to pace myself and keep time easily (hate running with a stopwatch) at different speeds. Although I have and still do run outdoors I honestly don’t mind treadmills. I think if you are getting injured it probably has more to do with your technique and how long/much you run frankly as opposed to blaming the machine. Transitioning from outdoors to a treadmill takes some patience, I do tend to run outdoors exclusively a week before my long runs just because it really does feel like an adjustment. I have lost weight running on a treadmill, again have not been injured, and would never be one to discourage folks from hopping on a treadmill for a workout, they’re pretty darn safe and plenty of folks use them all of the time. If you are really having trouble treadmill running I would have someone take a good look at your gait, you may have the wrong shoes/ tendency to pronate – the right equipment would fix that problem quickly.
Not a runner myself, but man what a boring way to get exercise? Isn’t the whole point of running to get out there and get fresh air going through your nostrils while taking in the different sights?
@Elliot: Sometimes. And sometimes the point is to train for a race. And sometimes it’s just a good cardio workout but “outside” isn’t cooperating (like snowing, or 110 degrees in the shade, for example). And often enough, at least at my gym, there is plenty going on to watch.
Hi Greg, interesting observations!
I agree that treadmill running alters gait pattern, and although I’m not sure if it’s been technically proven or not, I remember reading that it does. It was actually in reference to athletic performance and sprinting, but that doesn’t change the fact that altered gait pattern is a significant concern for injury as well.
Another though, although unpopular with distance athletes, is that long distance running in general can often be a recipe for injury as well.
There are certainly some theories that “chronic cardio” can set up inflammation, which is a recipe for injury. I tend to believe it can be avoided with proper training though.