The treadmill is the most popular piece of equipment in the gym. Regular gym-goers know that if you arrive late, all the treadmills are occupied, and there's usually a line. You might have someone waiting behind you, eager for their turn, practically urging you to finish faster.

Is the treadmill really that good?

It depends on how you use it.

Joint Protection

From a joint protection perspective, running on a treadmill indoors is not as good as running on flat ground outside. When we walk, one leg moves forward while the other supports, essentially transitioning from one controlled fall to another, with both legs providing support in between.

Running, however, involves both feet leaving the ground, propelling forward with the help of your legs and feet pushing back. This backward push is what drives you forward.

But on a treadmill, the belt moves your feet back for you. The power isn’t coming from your legs pushing back; it's from the treadmill's moving belt. So, the running you see on a treadmill is more about alternating jumps in place rather than a true forward push. This can lead to more joint wear and tear, as you're effectively jumping in place for an hour, causing strain on your knees, lower back, and neck.

Energy Consumption

In terms of energy consumption, running outside for 30 minutes at the same speed burns more energy than running on a treadmill for an hour. Many people have experienced this—they set a speed on the treadmill, run their 10 kilometers, and feel accomplished. But take the same person outside to run 10 kilometers, or even just 5 kilometers around a track, and they might struggle.

The gym environment helps; the shared atmosphere and collective effort can push you to run more. But at home, buying a treadmill often results in it becoming a clothes hanger. The initial excitement fades, and without the gym atmosphere, it’s hard to stay motivated.

Proper Treadmill Usage

So, what’s the correct way to use a treadmill?

Fast walking is the way to go. Walking, unlike running, always has one foot on the ground, providing continuous support and reducing the impact. By setting the treadmill to a brisk pace, you can get a great workout without the joint stress that comes from running.

Many fitness enthusiasts prefer elliptical machines or stationary bikes for cardio because they are gentler on the joints. But if a treadmill is your only option, fast walking is the best choice. It’s easier on the joints, especially for those with significant muscle mass or weight, which can make running on a treadmill tough on the body.

In summary, treadmills can be a fantastic tool if used correctly. Fast walking on a treadmill offers a great cardio workout with minimal joint impact, making it a smart choice for sustainable fitness.