Runners

Running is a great way to stay fit. Running is popular because it is easy to perform, it can be social, and it is relatively inexpensive. 

Runner running on sidewalk

How to Start Running

Interested in starting to run but don’t know where to begin? We offer a beginner running program that helps you to start running safely, motivates you to keep going, and sets you up for future success.

Graphic describing the benefits of running
reduction in all-cause mortality compared to non-runners
1 %

Treadmill Running

Thinking about staying in shape on a treadmill? Check out our breakdown of how a treadmill compares to running overground!
 
Runner on a treadmill.
 

Benefits:

  • OXYGEN. No difference in VO2 as compared to overground running.
  • MECHANICS. The biomechanics are largely comparable to overground running.
  • MUSCLES. Similar degree of muscle activity to overground running.
  • SOFTER SURFACE. Treadmills are a less stiff running surface as compared to concrete. This can be good for recovering from injury or protecting joints.

Disadvantages:

  • CONSISTENCY. On a treadmill, we run in a straight line only without turns or uneven surfaces. This may sound like a good thing, but it does not prepare us for on ground running and also causes more repetitive loading of the same body tissues which can be correlated with increased risk of injury.
  • NO AIR/WIND RESISTANCE. This can be accounted for by running on a treadmill with 1% incline, but this is probably only necessary at higher running speeds.
  • STEEPER LEARNING CURVE. For novice treadmill runners, it can take up to 8 minutes of treadmill running to achieve stable running mechanics.
  • HIGHER RPE. Runners perceive a higher level of effort on a treadmill and they select slower speeds because of this.
  • PERFORMANCE. Worse endurance running performance.

SUMMARY: In general, running on a treadmill can be a good substitute for running overground because the mechanics and muscles used are very similar. However, runners often feel they are working harder on a treadmill and therefore go slower and have worse performance. These changes may be related to people being uncomfortable running on a treadmill due to increased fear of tripping or falling.

of injuries occur at or below the knee
1 %

Winter Running

For those of you who run outside throughout the winter months, here are our winter running tips for how to stay safe in the less than ideal running conditions.
 
Winter Running Tips
 
 
  • Quicker Time to Fatigue – Studies have shown that individuals are quicker to fatigue when exercising in the cold. It’s okay to decrease your running duration in the winter.
  • Breathing – When rapidly breathing cold air, it can be difficult for our air pathways to have enough time to fully warm and humidify the air before it reaches the deepest parts of our lungs. Try breathing with a scarf or bandana over your mouth.
  • Warm Up – Our bodies respond to cold temperatures by shunting blood away from the muscles of our arms and legs. Prior to going outside, perform a dynamic warm up to promote blood flow to these areas.
  • Run in Laps – Avoid running for a long duration before turning around and coming back. Instead, pick a short loop to run and if you feel the effects of the weather, you will never be too far from warmth.
  • Layers – Even though you will be very cold when you start, your body will warm up as you continue to run. Be ready to shed some outer layers to adjust as your body temperature increases.

  • Hydration – You may feel like you sweat less, but hydration is still equally as important in cold weather. Being well hydrated can help us to humidify the cold air we breathe in and reduce the likelihood of breathing difficulties.

Check Out Our Other Available Running Resources: