MUSCLE ACTIVATION IN TREADMILL VS GROUND RUNNING

There are many aspects to consider when comparing treadmill to ground running. Studies do in fact show that the biomechanical movement patterns (your form) doesn’t really change comparing the two. For some maybe a slightly shorter stride on the treadmill. Impact is greater outside giving it some advantageous benefits as far as bone density and muscle development, but can also potentially lead to more wear and tear on the joints.

My biggest comparison I always point out to clients as to why I favor running or walking on actual ground compared to the treadmill is the increase in muscle activation when running on the ground. The obvious is when changing direction to dodge a person, car, dog, tree stump, etc. Your’e forced to break the repetitive linear pattern and activate different musculature. The most detrimental and not as obvious difference is that the treadmill is pulling your leg through for you. If you think about your gait cycle you’ll find that your hamstring and gluteals are used tremendously to propel your body forward. Extending your leg behind you and propel your body forward is primarily the function of the gluteals and hamstring. With a treadmill the belt runs automatically therefore the same muscle activation and strength needed in your hamstring and gluteals is less. Most treadmill runners and walkers will experience an overload on their quadriceps. This will eventually lead to dysfunction and pain.

There is some hope for you treadmill walkers and runners. More gyms are stocking their cardio equipment with self powered treadmills. These replicate walking or running on the ground more so. It provides a more realistic muscle activation and development.

Remember, any movement is better than none. By no means am I suggesting to stop using a treadmill in lieu of doing nothing. You may just have to do a couple strength training movements to counter balance. That’s another blog post!

To Your Health,

Mark Radio