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

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? 🏃

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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[eliatutty]

That's me and my dad in the background at 1.04 🤣🙈

[gohard]

after running on the street for about 2 months 4 times a week 3 -4 miles a day i started experiencing IT band syndrome and even plantar fasciitis so I just went back to the treadmill which hasn't brought me any discomfort after my runs but i love the outdoor routes

[Quevallyn]

Treadmill for tempo work - trails for long runs. Simple.

[KevinHernandez-qzsb]

Your running technique looks so smooth and effortless. One day I hope to imitate It! 🏃😎

[haskellelephant]

I find that running for a long time or distance on a treadmill can be demotivating, but never struggle with this outside. Running down the time on the treadmill offers little relief even when there is a TV available. Running outside on a long route is less monotonous. I therefore like to use treadmills and track for speed interval sessions, which breaks up the monotony, and run trails for low intensity, high volume runs. As a bonus, track and treadmill give a much more controlled environment for tracking speed, while for volume runs, I don't care if the intensity drifts a bit.

[haxhxm]

Outdoor is always better. Tredmill really feels like leg exercise or a medium to push your threshhold only but outdoor feels more like a full body workout

[chloedalton]

Can you make a video on heel striking while running vs toe striking / mid foot striking ? I feel it would benefit beginner triathletes like me a lot. Thanks guys !

[ARKINHK]

Please do note that if you are going to do a trail session outdoors:

1. Let someone know your route
2. Take a mobile with you if you can
3. For longer runs take some sort of hydration system: Camelbak, Bottle in a waist band etc etc..
4. Trail shoes such as Salomon Sense 6 are designed for such activity and have a 'rock plate' as part of the sole construction to stop sharp stone intrusion
5. Potentially a torch if late.
6. Stay safe and enjoy yourself.

I personally like both, but prefer Ultra Endurance trail races such as UTMB, Trailwalker myself.

Good video.

Adrian.

[weeevan]

I used to sprint on the treadmill at 4% incline and sprint at 9.3 speed. When I went outdoors I ran like flash without getting tired

[vegaswajeel]

Is it just me or does it seem alot easier to run on a tredmil vs outdoor?

[emiliogereros]

Both inside and outside is great! Love them both!

[jonathansmith]

Mechanics are also completely different on motorized treadmills vs running outdoors or non motorized treadmills. Motorized treadmills pull your feet backwards and you pull your legs forward. Outdoors or non motorized treadmills you primarily are pushing in order to create propulsion. Check out Trueform and/or woodway curve

[ninjastellar]

trail running is my go-to as well, especially the forest trails. Not only do I have access to cooling fresh air, silence and spectacular early morning sights but I also practice my agility and reaction time because you need to be constantly mentally present to avoid tree roots, holes and rocks. I learned that the hard way, this one time I tripped over a hard oak root sticking out of the dirt and for 3 seconds straight I "became a bird" and faceplanted into a tree..I just wish someone caught that on camera. I remember that my neck hurt like hell but I am fine now 😂

[skykaptain]

Outdoors because treadmills scare the crap out of me.

[targetpace]

nice camera work... and presentation Mark!

[monpacada]

Outdoor, I don't have a threadmill nor a gym membership.

[FerBeZas]

Lanzarote is one of the most beautiful places in the world.

[malutz]

Outdoors excepting extreme weather conditions (eg below 0F°). Better for the joints, more realistic for racing, somehow easier despite wind/hills/etc.

[usman]

Running on a treadmill is an impossibility for me. Possibly the most boring activity in the world. Luckily running is even possible in snow.

[joeyc]

Have found it is useful on the treadmill for coping better with over pronating. Can concentrate on it better and control the movement more than on the road. Trying to get back to form after an injury last year and just starting to appreciate the treadmill for the first time. Do love being on the road more though.