Understandably, many of my fair-weather running friends opt out of the cruel winter and wet spring weather when it comes to their training. When I was younger (i.e. stupid!), I ran in every kind of weather. I didn(1)t belong to a gym, so no matter what the time or climate, I was out the door for my run. I thought indoor treadmill running (and walkmans for that matter) was for the weak, and I was certainly not weak. However, as I have aged, I have gradually awakened to the many benefits of warm, dry, cozy indoor running.

I do believe that there are many advantages to treadmill training, and of course a few things to watch out for. The first obvious advantage to the treadmill is that you are running in a controlled environment. You are dry, and you know the temperature, the terrain and water is readily available. You are safe from the traffic, ice, and overwhelming heat or cold. If you are in a city on business, most hotels have a decent gym and there is no chance of getting lost on the streets. If you finish work after dark and live in an unsafe neighborhood, it is unlikely you will get robbed on the treadmill. When I moved to NYC, I often finished late at night and my running career would have come to a halt was it not for the almighty treadmill!

The next benefit was learned while recovering from a stress fracture. The treadmill is an excellent way to help ease back into running after an injury. It helps minimize your down time and prepares you and your muscles to return in full to the pounding of outdoor training. Most treadmills have a suspended deck and this decreases the impact forces of running. As a result of the moving surface (the belt), it decreases the stress placed on the lower body while running because you don(1)t need to propel your body forward. Many runners who are injured are able to run symptom free on the treadmill, when outdoor running is problematic for them. Most runners return to training in small increments when recovering from a significant injury. The treadmill allows you to control precisely how fast and far you are going, and also, if you are at a gym, you can then switch to non-impact cardio to complete the remainder of your workout. Remember if you have a serious injury, be sure that your return to running regimen is supervised by a health care provider!

Another great benefit to the treadmill is the ability to completely regulate your workout. You can jog, run, sprint intervals, do tempo runs at an exact pace, fartleks, hills, and resistance type training! Running facing a mirror can also help you watch your form. I don(1)t know about most of you, but I have a hard time getting myself to maintain a certain speed outdoors.

Part of it is motivation, if I don(1)t know exactly how fast I am going, it is hard to make myself run at a certain intensity level. I haven(1)t done well either with the fancy equipment to monitor myself. The treadmill allows me to set a certain pace for my workouts and see that I am maintaining it. The hill workouts can(1)t be beat, especially if you live in a flat area but travel to hilly places to race. There are many great books and articles on the market that describe a variety of treadmill workouts, so pick one up or have fun and design your own! Beware; there are always cautions and disadvantages to any activity. Some critics believe that you are not simulating real conditions and thus, improvements in running economy and efficiency are not possible or at least not as great as when training outdoors. There is certainly some truth to this. You must exert more energy when you run on the road to propel your body forward. You also face wind resistance outdoors which forces you to work harder. To counter this, set your treadmill at a 1% grade to accommodate this difference and help you be more efficient. If you only train on a treadmill and then head outdoors for racing, you may fatigue sooner and be more susceptible to injury. Do not become dependent on the treadmill and do run outdoors when you can and vary your terrain. Another potential problem is becoming overheated during your workout. If there is not a well placed fan, many find themselves sweating more that normal. Stay hydrated, drinking plenty of fluids throughout your run. Make sure you know how to use the equipment and of course follow all the typical training rules. Just like any new piece of equipment, you need to gradually adapt to treadmill running. Finally, while some feel the treadmill builds (3)mental toughness(2) many find it boring. Bring your favorite tunes and create workouts to spice things up a little. You will be surprised how much this can keep your attention.

So, my final verdict is that yes, the treadmill does have a beneficial place in my training and I have actually come to enjoy my indoor workouts. Don(1)t get me wrong, I still love running outdoors, especially that first beautiful spring day. However, I am unashamed to say that when it(1)s a miserable, wet 34s, I put on my MP3, watch the gym TV and interval train to my heart(1)s content.

Julie Bishop, MD is an orthopedic surgeon, who practices and runs in Columbus, Ohio. Her office number is 614-228-4262 and website:https://orthodoc.aaos.org/drjuliebishop