As the weather gets colder and outdoor air quality worsens, more people prefer hitting the gym and sweating it out on the treadmill. Treadmills haven't been a part of mainstream fitness for long. In the 1960s, Dr. Kenneth Cooper, known as the "Father of Aerobics," introduced the aerobic exercise theory, with running being the ideal workout. This led to a jogging craze in the U.S., and home treadmills became popular. The first treadmill, invented in the U.S., lacked a motor and featured a sloped running surface. The running belt moved backward as the user walked or ran. It wasn't until motors were added that treadmills became similar to the ones we know today.

With treadmills becoming more common, various opinions about their effectiveness and impact have emerged. Do treadmills really harm your knees? Are they better for weight loss? How do they compare to outdoor running? Let's explore the pros and cons of treadmill running versus outdoor running.

Treadmills Are Easier on Your Joints

Different people have different experiences on treadmills—some find it easier, others harder. Theoretically, indoor running on a treadmill is less strenuous because there's no air resistance, and the belt’s elasticity reduces energy expenditure, making treadmill running less taxing.

Treadmills Are Gentler on Your Knees

Running puts 3-5 times your body weight's pressure on your knees. The treadmill belt is more elastic than asphalt, reducing knee strain. High-quality treadmills can be gentler on the knees than even rubberized tracks.

Outdoor Running Offers Better Workout Results

In terms of workout effectiveness, outdoor running engages more leg muscles. While treadmill running primarily works the hamstrings and rectus femoris, outdoor running activates a broader range of leg muscles. Additionally, treadmill running simulates exercise, so its cardiovascular benefits may not be as strong as those from outdoor running. Hence, outdoor running provides a more comprehensive workout.

Outdoor Running is More Enjoyable and Sustainable

Treadmill running can lead to mental fatigue. Without music or entertainment, it can be quite monotonous. In contrast, outdoor running allows you to enjoy varied scenery, making it more interesting and easier to stick with. Overall, treadmills offer convenience, better protection for your body, and easier hydration, while outdoor running provides a more engaging experience with natural scenery and flexible pacing.

Tips for Effective Treadmill Workouts

1. Focus: Particularly when increasing speed, stay attentive to avoid tripping or falling.
2. Center Position: Stand in the middle of the belt to avoid stepping off or tripping.
3. Cool Down: After running, walk for a while to let your body adjust.
4. Warm Up and Cool Down: Start with stretching and walking to get your muscles ready. Begin with a speed of "3" for 3-5 minutes and gradually increase.
5. Time Management: Avoid overdoing it. Aim for one session daily, about 30 minutes each.

Choosing a Home Treadmill

When selecting a home treadmill, ensure it is safe and suits your needs. For adults under 100 kg aiming for general fitness, a treadmill with 1.0-2.5 horsepower, a running belt of at least 1100x350 mm, good shock absorption, and a safety lock is ideal.