Which is better, using a treadmill or real running

Treadmills and real running each have their own advantages, and the choice depends on individual needs and scenarios. Treadmills are suitable for use in harsh weather or when time is tight, while real running can provide richer environmental stimulation and natural exercise experience.

Treadmill exercise has minimal impact on joints and can accurately control strength by adjusting slope and speed, making it suitable for people with a large weight base or knee joint discomfort. Indoor environment should avoid exposure to wind and sun, and it is easier to persist with music or videos. Some models are equipped with heart rate monitoring and course guidance, making them more beginner friendly. However, prolonged fixed posture may cause muscle fatigue, and the lack of wind resistance and terrain changes can reduce heat dissipation efficiency.

Real running requires overcoming wind resistance and road undulations, resulting in higher energy consumption at the same speed. Outdoor scenery changes can alleviate the boredom of exercise, and sunlight exposure helps with vitamin D synthesis. Different road surfaces can improve ankle stability, but long-term running on concrete may increase joint burden. Due to the significant impact of weather and air quality, it is important to pay attention to traffic safety when running at night. Improper route planning may lead to unstable exercise intensity.

It is recommended to alternate between using two methods according to one's own situation, and the treadmill is more suitable as a supplementary training for adverse weather conditions. Regardless of which method is chosen, attention should be paid to the correctness of running posture, avoiding knee adduction or excessive foot eversion. Warm up thoroughly before exercise, starting gradually from low intensity, and do a good job of stretching and relaxing after running. Overweight individuals can first use elliptical machines or swimming to reduce joint pressure, and then gradually transition to running training. Controlling the frequency of exercise at 3-5 times a week, combined with strength training, can better enhance the ability to prevent sports injuries.