It seems like there is so much contradicting information out there, some people say treadmill running is easier, some say it is harder, some research backs this opinion, other research backs that opinion... etc. I am now pretty confused as to which is harder, i.e. gives the better cardio workout.
Many people claim that you have to add a 1% incline on treadmills in order to make treadmill running equivalent to road running - due to the lack of air resistance inside. However, there is also evidence that refutes this claim purporting it to be a myth; stating that air resistance is negligible and only factors at speeds close to sprinting.
The 1% Incline Treadmill Myth Quote:
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"Although over-ground running creates air resistance, such resistance brings an added aerobic demand only at velocities considerably faster than those routinely used in our evaluations. According to the studies of Pugh (1970), the effect of air resistance starts to increase O2 consumption measurably only at faster paces."
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Thus by adding a 1% incline, you could in fact be making treadmill running harder than road running!? (On a flat surface with normal weather conditions).
Other evidence claims that treadmill running could also increase muscular demands, and require a higher stride frequency for equal distances.
Quote:
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"Reporting in Medicine and Science in Sport and Exercise, researchers evaluated the kinematics and biomechanics of treadmill running and determined that running on a treadmill increases the muscular demands made on hip flexors and knee extensors. The authors concluded that treadmill running might improve sprint times due to the extra effort of those key muscles. Other studies have shown that the treadmill requires a higher stride frequency because the treadmill pushes the rear leg forward and the advancing leg must plant more quickly. As a result, a faster cadence and shorter stride produces more steps per mile and the cardiovascular demands of running may be higher on a treadmill than outdoors at the same pace."
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I myself run on a treadmill, and often find that gyms are too hot and have bad air quality. I often feel like I'm overheating after about 15 minutes. I can sometimes feel the body heat radiating from the person running next to me, as they suck up my oxygen. So do the possible decreased oxygen levels and increased temperatures factor into cardiovascular demands, making treadmill running harder?
Also, many people claim that treadmill running is boring and requires more mental stamina than that of road running.
Hence after considering all this, is treadmill running harder than road running?