1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:12,000 --> 00:00:19,200 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Treadmill 3 00:00:20,400 --> 00:00:27,040 Speaker 1: versus going outside. What's the difference? This is yet another 4 00:00:27,120 --> 00:00:34,320 Speaker 1: question that has been around forever and a valid, great question, 5 00:00:35,680 --> 00:00:39,920 Speaker 1: and I'm gonna talk about it. And as is often 6 00:00:39,960 --> 00:00:45,839 Speaker 1: the case, that term best better is thrown around, So 7 00:00:45,920 --> 00:00:49,600 Speaker 1: not only what's the difference, what's better? But I'm gonna 8 00:00:49,600 --> 00:00:51,920 Speaker 1: talk about how it's different, and I'm gonna give you 9 00:00:51,920 --> 00:00:53,880 Speaker 1: a couple of studies. I'm actually gonna give you one 10 00:00:53,920 --> 00:00:57,920 Speaker 1: study in particular that looked at all the studies essentially 11 00:00:59,120 --> 00:01:03,480 Speaker 1: on treadmill holes versus running outside, and there's gonna be 12 00:01:04,400 --> 00:01:09,840 Speaker 1: and really interesting takeaway from that one for you. And 13 00:01:11,240 --> 00:01:14,000 Speaker 1: I'm also just going to talk about the differences. And 14 00:01:14,280 --> 00:01:18,679 Speaker 1: when we talk about the differences, we always have to 15 00:01:18,680 --> 00:01:27,399 Speaker 1: look at two things physiological and yes, psychological, And in 16 00:01:27,440 --> 00:01:31,280 Speaker 1: doing research for the show, looking at articles, looking at 17 00:01:31,319 --> 00:01:36,360 Speaker 1: what is out there, lots of bad information, no surprise, 18 00:01:37,360 --> 00:01:42,559 Speaker 1: no surprise, And just one quick one. Now I'm gonna 19 00:01:42,560 --> 00:01:44,720 Speaker 1: save it. I'm gonna save it because it kind of 20 00:01:44,760 --> 00:01:46,959 Speaker 1: goes to I'll bring it up in in in a 21 00:01:47,000 --> 00:01:50,880 Speaker 1: few but there's bad information. Not surprising. This is this 22 00:01:50,920 --> 00:01:56,320 Speaker 1: is physiology. And so what was interesting in the point 23 00:01:56,360 --> 00:02:00,680 Speaker 1: I'm holding off on is that it's connected. That you 24 00:02:00,760 --> 00:02:04,800 Speaker 1: can't divorce, separate one from the other. In other words, 25 00:02:04,920 --> 00:02:09,519 Speaker 1: what is happening physiologically has a lot to do with 26 00:02:10,280 --> 00:02:16,160 Speaker 1: with what is happening psychologically, and far too many people 27 00:02:17,120 --> 00:02:21,840 Speaker 1: don't realize that, don't study that, don't understand it, and 28 00:02:21,880 --> 00:02:28,480 Speaker 1: they just pull those components apart. It's that recipe right 29 00:02:28,560 --> 00:02:32,079 Speaker 1: where you have all these ingredients and you just pull 30 00:02:32,120 --> 00:02:35,880 Speaker 1: out the ingredients and look at them in and of themselves, 31 00:02:35,880 --> 00:02:40,760 Speaker 1: which you can't do because all those ingredients together make 32 00:02:40,840 --> 00:02:46,680 Speaker 1: the whole that systems type theory that I constantly refer 33 00:02:46,760 --> 00:02:51,520 Speaker 1: back to. So I'm not going to talk about which 34 00:02:51,560 --> 00:02:57,720 Speaker 1: is better. They are different, of course, they're different, of course, 35 00:02:58,320 --> 00:03:03,920 Speaker 1: and I'll tell you how and why, and then you 36 00:03:04,000 --> 00:03:09,600 Speaker 1: make your own choice based on what you like to do. 37 00:03:10,800 --> 00:03:16,440 Speaker 1: All right, quick break, when we come back, treadmill versus outside. 38 00:03:16,520 --> 00:03:21,400 Speaker 1: What's the difference, and this goes for walking and running both. 39 00:03:21,800 --> 00:03:37,680 Speaker 1: All right, we'll be right back. So the treadmill, the treadmill, 40 00:03:38,240 --> 00:03:41,680 Speaker 1: Let me do a history of the treadmill. You know 41 00:03:41,920 --> 00:03:45,640 Speaker 1: what I'm trying to do with these shows. As people's 42 00:03:45,640 --> 00:03:48,119 Speaker 1: attention spans get shorter and shorter, I want to put 43 00:03:48,120 --> 00:03:52,800 Speaker 1: everything into one episode, and that's not what the vast 44 00:03:52,840 --> 00:03:57,440 Speaker 1: majority of you want, So just be shorter and more 45 00:03:57,480 --> 00:04:01,880 Speaker 1: of them. But yeah, the treadmill also known as what 46 00:04:03,520 --> 00:04:08,080 Speaker 1: the dreadmill, and that goes to the psychology of it, 47 00:04:10,760 --> 00:04:17,880 Speaker 1: and you can use that psychology to make you stronger mentally. 48 00:04:18,640 --> 00:04:20,400 Speaker 1: I'm gonna talk about that in a second. All right, 49 00:04:20,680 --> 00:04:24,880 Speaker 1: So we're gonna talk about the differences between a treadmill 50 00:04:25,000 --> 00:04:28,440 Speaker 1: versus outside. Now, let's just start with common sense. You know, 51 00:04:28,440 --> 00:04:30,600 Speaker 1: when people say is it the same? Of course it's not. 52 00:04:31,600 --> 00:04:34,640 Speaker 1: Of course it's not right. You have a moving belt 53 00:04:34,880 --> 00:04:37,760 Speaker 1: underneath you, so you're basically jumping up in the air 54 00:04:38,720 --> 00:04:42,880 Speaker 1: while that belt moves underneath you. So that's different. Let's 55 00:04:42,960 --> 00:04:46,080 Speaker 1: just start with the obvious, right, and you go, okay, 56 00:04:46,160 --> 00:04:49,599 Speaker 1: what does that mean? What does that mean? In the 57 00:04:49,680 --> 00:04:55,479 Speaker 1: studies are really interesting, and there's a U shaped curve. 58 00:04:56,920 --> 00:04:59,839 Speaker 1: It's gonna probably surprise even those of you who know 59 00:05:00,480 --> 00:05:03,880 Speaker 1: many of the differences, and and maybe our competitive runners. 60 00:05:04,839 --> 00:05:08,919 Speaker 1: Someone who walks frequently on the treadmill and outside and 61 00:05:09,000 --> 00:05:12,000 Speaker 1: you know the differences. This fact, I think will surprise 62 00:05:12,040 --> 00:05:15,800 Speaker 1: many of you. So one is not better. They are 63 00:05:16,000 --> 00:05:19,200 Speaker 1: different and you use them for different reasons and you 64 00:05:19,279 --> 00:05:23,520 Speaker 1: get different benefits out of them. But of course it's 65 00:05:23,680 --> 00:05:29,560 Speaker 1: different because you have that moving belt. Now it's there 66 00:05:29,600 --> 00:05:35,000 Speaker 1: are many different treadmills. One of my favorite treadmills doesn't 67 00:05:35,040 --> 00:05:39,080 Speaker 1: have a motor. Okay, how many of you have tried 68 00:05:39,120 --> 00:05:42,240 Speaker 1: that one? I'm not going to give the brand name there. 69 00:05:42,279 --> 00:05:45,800 Speaker 1: There are a couple of different brands. One is the 70 00:05:46,040 --> 00:05:50,320 Speaker 1: more popular one, I would argue, and this brand also 71 00:05:50,400 --> 00:05:54,280 Speaker 1: has a curved version, but it's self propelled. I call 72 00:05:54,320 --> 00:06:01,360 Speaker 1: it like the flint Stones treadmill, and it's challenge. So 73 00:06:01,400 --> 00:06:02,840 Speaker 1: in other words, for those of you going, I have 74 00:06:02,880 --> 00:06:05,160 Speaker 1: no idea what you're talking about, Tom, you literally get 75 00:06:05,200 --> 00:06:06,960 Speaker 1: on it and you run, and the faster you run, 76 00:06:06,960 --> 00:06:11,720 Speaker 1: the faster it goes. And that's awesome. So we have 77 00:06:11,800 --> 00:06:17,479 Speaker 1: to make that clarification because there are some people who 78 00:06:17,640 --> 00:06:22,200 Speaker 1: use those, not many. And where I go to the 79 00:06:22,279 --> 00:06:27,800 Speaker 1: gym to humongous Jim, just so many different pieces of 80 00:06:27,839 --> 00:06:31,719 Speaker 1: equipment to choose from cavernous uh, and they have every 81 00:06:31,760 --> 00:06:36,000 Speaker 1: type of treadmill, including these they are very infrequently used 82 00:06:36,600 --> 00:06:41,239 Speaker 1: because they're challenging, and so it's a great starting point 83 00:06:41,320 --> 00:06:46,240 Speaker 1: to talk about the differences between treadmills and then treadmills 84 00:06:46,240 --> 00:06:52,040 Speaker 1: and running outside. So when the belt is moving underneath you, yeah, different, 85 00:06:52,160 --> 00:06:54,279 Speaker 1: You're jumping up in the air. You're not pushing off 86 00:06:54,320 --> 00:07:01,440 Speaker 1: the ground the way you are outside. And that comes 87 00:07:01,440 --> 00:07:08,800 Speaker 1: with control, right, So control is a huge part of 88 00:07:10,040 --> 00:07:13,440 Speaker 1: using a treadmill. And let me just also say back 89 00:07:13,480 --> 00:07:18,480 Speaker 1: to the non motorized, super expensive, super expensive you go, 90 00:07:18,880 --> 00:07:22,080 Speaker 1: why it doesn't even have a motor I'm doing all 91 00:07:22,120 --> 00:07:24,080 Speaker 1: the work for me. It actually reminds me of like 92 00:07:24,200 --> 00:07:28,280 Speaker 1: ridiculously expensive bikes. I was looking at a bike today, 93 00:07:28,400 --> 00:07:31,960 Speaker 1: showed it to my wife, local bike shop. Four thousand dollars. 94 00:07:32,000 --> 00:07:36,240 Speaker 1: Totally digressing, but makes dollars for a bike now you 95 00:07:36,240 --> 00:07:39,000 Speaker 1: could spend much more. But I'm talking like a bike, 96 00:07:39,040 --> 00:07:42,400 Speaker 1: a road bike, not a motorcycle, no engine, similar to 97 00:07:42,440 --> 00:07:47,680 Speaker 1: this treadmill. So treadmills without the motor can be and 98 00:07:47,880 --> 00:07:53,480 Speaker 1: are expensive. But when we talk about the more common 99 00:07:53,480 --> 00:07:55,760 Speaker 1: treadmill that most of you are going to use and 100 00:07:55,800 --> 00:08:00,320 Speaker 1: do use, it's got the belt and you speed it up, 101 00:08:00,360 --> 00:08:03,840 Speaker 1: you slow it down, and so that control is a 102 00:08:03,960 --> 00:08:11,040 Speaker 1: huge differentiator between exercising indoors versus out. So you control 103 00:08:11,440 --> 00:08:16,880 Speaker 1: the pace, you control the incline in a way that 104 00:08:16,960 --> 00:08:20,120 Speaker 1: you don't when you're outside, right, and for many people 105 00:08:20,160 --> 00:08:23,120 Speaker 1: they get on it, they keep it flat and they 106 00:08:23,160 --> 00:08:25,360 Speaker 1: go set it to a pace, maybe warm up a 107 00:08:25,360 --> 00:08:27,720 Speaker 1: little bit. And by the way, this goes for walking 108 00:08:27,760 --> 00:08:35,040 Speaker 1: and running. But for the most part, most of the 109 00:08:36,960 --> 00:08:39,720 Speaker 1: things I talked about will apply. Concepts will apply to 110 00:08:39,800 --> 00:08:41,839 Speaker 1: both walking and running. But at the end of the day, 111 00:08:41,880 --> 00:08:44,120 Speaker 1: with the cork expenditure and things like that, skewed a 112 00:08:44,120 --> 00:08:47,240 Speaker 1: little bit towards runners, but it's still the same thing 113 00:08:47,320 --> 00:08:49,160 Speaker 1: as far as being inside outside, all those kind of 114 00:08:49,160 --> 00:08:52,760 Speaker 1: things they cross over. So the pace right you're outside, 115 00:08:53,600 --> 00:08:55,439 Speaker 1: you come up to a hill, you gotta go up 116 00:08:55,440 --> 00:08:59,680 Speaker 1: that hill. So when you're not in control, that's a 117 00:08:59,720 --> 00:09:04,120 Speaker 1: big difference. That's a huge difference that truthfully, I don't 118 00:09:04,160 --> 00:09:09,560 Speaker 1: see talked about enough in these articles that like, you know, 119 00:09:09,800 --> 00:09:11,560 Speaker 1: when you come up to that hill, you're out for 120 00:09:11,640 --> 00:09:14,720 Speaker 1: a three mile walk, five mile run, whatever it is. 121 00:09:16,600 --> 00:09:19,319 Speaker 1: You're at the mercy of the elements and the course. 122 00:09:20,080 --> 00:09:23,199 Speaker 1: When you're inside on a treadmill, you can keep it flat, 123 00:09:23,480 --> 00:09:26,320 Speaker 1: you hold that pace, and you just go so good 124 00:09:26,320 --> 00:09:30,640 Speaker 1: and bad different Right when we don't have the choice, 125 00:09:32,640 --> 00:09:34,920 Speaker 1: it's gonna be more challenging for the most part. Right, 126 00:09:36,679 --> 00:09:40,600 Speaker 1: And let me say this again, huge advances in treadmills 127 00:09:40,600 --> 00:09:44,480 Speaker 1: over the years, amazing, But the ones most people have 128 00:09:44,840 --> 00:09:50,040 Speaker 1: right now at least don't have downhills or maybe slight downhill. 129 00:09:50,320 --> 00:09:56,520 Speaker 1: You know, really good treadmill will have downhill incline capability, 130 00:09:56,800 --> 00:09:59,200 Speaker 1: but even that's a couple of degrees at best usually, 131 00:10:00,280 --> 00:10:03,640 Speaker 1: and so that's a huge differentiator too. You know, the 132 00:10:03,679 --> 00:10:08,240 Speaker 1: Boston Marathon is super challenging for the opposite reason most 133 00:10:08,280 --> 00:10:11,040 Speaker 1: people think, you know, they think about heartbreak hills at 134 00:10:11,080 --> 00:10:13,520 Speaker 1: the end. Right, Oh my gosh, you run all these miles, 135 00:10:13,520 --> 00:10:17,120 Speaker 1: you come up to seventeen eighteen, the hills start, and 136 00:10:17,160 --> 00:10:20,199 Speaker 1: now that's why it's so brutal. No, it's actually really 137 00:10:20,240 --> 00:10:23,839 Speaker 1: brutal because it's a slight downhill the entire first half 138 00:10:24,000 --> 00:10:27,960 Speaker 1: for the most part, and the east centric contractions that 139 00:10:28,040 --> 00:10:31,240 Speaker 1: your quadra steps are doing. The breaking motion on a 140 00:10:31,360 --> 00:10:35,280 Speaker 1: downhill just eats up your legs and so by the 141 00:10:35,320 --> 00:10:38,320 Speaker 1: time you get to those hills, you're if you don't 142 00:10:38,360 --> 00:10:43,280 Speaker 1: pace yourself your toast, So that's another differentiator. No down 143 00:10:43,400 --> 00:10:45,800 Speaker 1: hills for the most part on a treadmill, again not 144 00:10:45,920 --> 00:10:53,000 Speaker 1: talked about enough in these articles. And then one huge 145 00:10:53,520 --> 00:10:56,640 Speaker 1: additional control you have, which is again good and bad, 146 00:10:56,880 --> 00:10:59,840 Speaker 1: are the conditions. In other words, you're outside, it's coal, 147 00:11:00,400 --> 00:11:03,960 Speaker 1: it's windy, it's rainy, it's hot, whatever it's going to be, 148 00:11:04,360 --> 00:11:08,080 Speaker 1: you're at the mercy of that, and wind resistance can 149 00:11:08,120 --> 00:11:10,760 Speaker 1: be huge. How many of you have done that out 150 00:11:10,760 --> 00:11:14,800 Speaker 1: and back walk or run outside where depending on how 151 00:11:14,840 --> 00:11:17,439 Speaker 1: you start. I'm actually getting ready to go to Nantucket 152 00:11:17,520 --> 00:11:20,400 Speaker 1: in a couple of days, and my run from where 153 00:11:20,440 --> 00:11:23,959 Speaker 1: I stay is always the wind at my back on 154 00:11:24,000 --> 00:11:27,760 Speaker 1: the way out and an incredible head wind on the 155 00:11:27,760 --> 00:11:30,240 Speaker 1: way back. So on the way out, I'm like, wow, 156 00:11:30,280 --> 00:11:33,400 Speaker 1: I'm really fast and you don't even notice it when 157 00:11:33,400 --> 00:11:35,120 Speaker 1: it's at your back, and then all of a sudden 158 00:11:35,120 --> 00:11:38,960 Speaker 1: you turn around and you're like, okay, I'm not as 159 00:11:39,040 --> 00:11:41,400 Speaker 1: fast as I think, and then you have to fight that. 160 00:11:42,240 --> 00:11:48,360 Speaker 1: So not something you're going to experience inside. You've got wind, 161 00:11:48,480 --> 00:11:53,920 Speaker 1: you've got conditions, and you have the changing terrain. You know, 162 00:11:53,960 --> 00:11:57,080 Speaker 1: I did a podcast fit tip not too long ago. 163 00:11:57,960 --> 00:11:59,960 Speaker 1: You know, little tips and tricks, and one of them 164 00:12:00,120 --> 00:12:02,840 Speaker 1: for running and walking was why you should, you know, 165 00:12:02,880 --> 00:12:07,840 Speaker 1: get off the sidewalking into the the grass and you 166 00:12:07,880 --> 00:12:11,600 Speaker 1: know it comes with a bunch of different benefits, and 167 00:12:11,720 --> 00:12:15,680 Speaker 1: one being that uneven terrain. So you're gonna burn more cowards, 168 00:12:15,679 --> 00:12:19,280 Speaker 1: You're gonna work on balance and coordination, and it's more 169 00:12:19,360 --> 00:12:25,360 Speaker 1: real world, right. So with the treadmill, let me give 170 00:12:25,360 --> 00:12:27,960 Speaker 1: you the extremes. Always talk about extremes. We learned so 171 00:12:28,080 --> 00:12:32,240 Speaker 1: much from extremes. I have done some crazy things obviously 172 00:12:32,400 --> 00:12:36,840 Speaker 1: event wise athletically. And before two of my books actually 173 00:12:37,520 --> 00:12:40,880 Speaker 1: book signings at bookstores, I put a treadmill out front 174 00:12:41,200 --> 00:12:44,800 Speaker 1: and I ran thirty miles thirty miles on the treadmill 175 00:12:44,840 --> 00:12:48,560 Speaker 1: to kind of get attention before I did the book signing. 176 00:12:49,120 --> 00:12:53,600 Speaker 1: And one was like, you know, downtown, local town, right 177 00:12:53,600 --> 00:12:56,599 Speaker 1: on the corner, lots of traffic, and just ran a 178 00:12:56,679 --> 00:13:00,160 Speaker 1: nice slow pace for thirty miles. But here was the thing. 179 00:13:01,520 --> 00:13:04,840 Speaker 1: I was smart enough because this is my job to 180 00:13:05,080 --> 00:13:07,400 Speaker 1: change the incline and speed every now and again and 181 00:13:07,440 --> 00:13:12,360 Speaker 1: things like that, but because the treadmill was in such 182 00:13:12,360 --> 00:13:15,840 Speaker 1: a specific position and not enough variation, and it was 183 00:13:15,880 --> 00:13:18,360 Speaker 1: actually one side was a tiny bit lower than the other. 184 00:13:18,400 --> 00:13:20,120 Speaker 1: In other words, so it's almost like running on the 185 00:13:20,160 --> 00:13:22,880 Speaker 1: side of the road where it's really curved. So for 186 00:13:22,960 --> 00:13:26,680 Speaker 1: thirty miles having that little drop, I felt it it 187 00:13:26,760 --> 00:13:32,800 Speaker 1: was not a good thing. So that lack of variability 188 00:13:34,800 --> 00:13:39,600 Speaker 1: is potentially a bad thing, which is why at the 189 00:13:39,720 --> 00:13:43,840 Speaker 1: very least, you know, especially if you're doing longer workouts walking, running, 190 00:13:44,080 --> 00:13:46,640 Speaker 1: you want to mix up the inclines and the speed. 191 00:13:47,880 --> 00:13:49,480 Speaker 1: But when you're when you're outside, you don't have to 192 00:13:49,480 --> 00:13:51,400 Speaker 1: worry about that as much, right, and you can move 193 00:13:51,440 --> 00:13:55,960 Speaker 1: around much more easily to find the different conditions. So 194 00:13:56,080 --> 00:13:58,320 Speaker 1: all of these things, as you see, it's neither good 195 00:13:58,360 --> 00:14:02,520 Speaker 1: nor bad, better or not so good, it's different, And 196 00:14:02,520 --> 00:14:04,680 Speaker 1: it's what are your goals? Do you want to burn 197 00:14:04,679 --> 00:14:09,640 Speaker 1: more calories? Then you you know, make it more challenging, 198 00:14:10,840 --> 00:14:13,000 Speaker 1: and how do you make it more challenging if you're 199 00:14:13,040 --> 00:14:16,920 Speaker 1: just starting out, or your goals are you know, let's 200 00:14:16,960 --> 00:14:19,240 Speaker 1: not even talk about goals. If if you are nursing 201 00:14:19,320 --> 00:14:21,160 Speaker 1: injuries and you're like, I just want to get in 202 00:14:21,200 --> 00:14:23,720 Speaker 1: a great walking workout, then yeah, the treadmill is amazing, 203 00:14:25,240 --> 00:14:27,880 Speaker 1: but ideally you still want to mix up those inclines 204 00:14:28,920 --> 00:14:34,400 Speaker 1: and the speeds. All right, let's take one more quick 205 00:14:34,440 --> 00:14:37,200 Speaker 1: break and then we're gonna get into the studies and 206 00:14:37,280 --> 00:14:40,680 Speaker 1: some other really interesting kind of aspects to this, especially 207 00:14:40,720 --> 00:14:43,960 Speaker 1: the psychological. The reason why it's called the dreadmill, the 208 00:14:44,000 --> 00:14:46,640 Speaker 1: reason why they used to be called pain caves, as 209 00:14:46,680 --> 00:14:49,640 Speaker 1: I've talked about when you go down into your basement, Jim. 210 00:14:50,400 --> 00:14:52,360 Speaker 1: One of the main reasons it was called the pain 211 00:14:52,400 --> 00:14:55,920 Speaker 1: cave was getting on that treadmill years ago, different today, 212 00:14:56,080 --> 00:14:59,720 Speaker 1: different today. Why one reason you can literally run with 213 00:14:59,760 --> 00:15:02,560 Speaker 1: p in real time around the world. Alright, final, great, 214 00:15:02,560 --> 00:15:16,440 Speaker 1: we'll be right back all right, talking about treadmill versus 215 00:15:16,520 --> 00:15:19,360 Speaker 1: outside walking running. A couple of things I want to 216 00:15:19,400 --> 00:15:24,240 Speaker 1: hit on before I forget is for you walkers, do 217 00:15:24,400 --> 00:15:29,080 Speaker 1: not hang on the display. You can hold the side 218 00:15:29,160 --> 00:15:33,680 Speaker 1: rails lightly fingertips if you want, for balance for safety, 219 00:15:34,200 --> 00:15:37,400 Speaker 1: but speeding it up, putting it at a ridiculous incline 220 00:15:37,440 --> 00:15:42,280 Speaker 1: and then draping your body over the console it's not good. 221 00:15:42,840 --> 00:15:47,720 Speaker 1: You're actually decreasing your results and increasing your likelihood of injury. 222 00:15:48,680 --> 00:15:52,080 Speaker 1: You are much better off slowing it down, lowering the incline, 223 00:15:52,120 --> 00:15:58,680 Speaker 1: and pumping your arms in a natural movement a natural pattern, 224 00:16:00,320 --> 00:16:04,320 Speaker 1: So do not up that speed, up that incline and 225 00:16:04,360 --> 00:16:07,640 Speaker 1: then drape your body over the machine. And I still 226 00:16:07,680 --> 00:16:14,200 Speaker 1: see this what you're trying to do, you are totally 227 00:16:14,200 --> 00:16:18,440 Speaker 1: going against and again super high likelihood of injury. You're 228 00:16:18,440 --> 00:16:21,320 Speaker 1: putting your body in a weird position and asking it 229 00:16:21,400 --> 00:16:24,600 Speaker 1: to do something that is unnatural and not good. So 230 00:16:24,640 --> 00:16:28,240 Speaker 1: don't do that all right? Where were was one other 231 00:16:28,280 --> 00:16:30,560 Speaker 1: thing I wanted to Oh? Yeah, so we're talking about 232 00:16:30,800 --> 00:16:36,320 Speaker 1: the conditions inside outside. I've said this before, and you 233 00:16:36,360 --> 00:16:39,400 Speaker 1: know it's gross. When I run on a treadmill at 234 00:16:39,400 --> 00:16:44,960 Speaker 1: a gym, I sweat everywhere. And then some of you 235 00:16:45,000 --> 00:16:49,560 Speaker 1: have reached out and shared your sweating actually yeah stories 236 00:16:49,800 --> 00:16:53,479 Speaker 1: as well. And someone recently tagged me in an Instagram 237 00:16:53,520 --> 00:16:56,440 Speaker 1: post about sweat rates and stuff, and you know, I 238 00:16:56,520 --> 00:17:00,480 Speaker 1: talked about how the fitter you get, the quicker you sweat, 239 00:17:01,280 --> 00:17:03,560 Speaker 1: and the more you sweat, that's how your body cools 240 00:17:03,600 --> 00:17:12,560 Speaker 1: itself down. Counterintuitive, but when we control the elements, one 241 00:17:12,600 --> 00:17:16,520 Speaker 1: thing you don't get inside unless you do something specific 242 00:17:17,720 --> 00:17:21,320 Speaker 1: is get that wind flow over your body. Right. Biking 243 00:17:21,400 --> 00:17:26,919 Speaker 1: is even worse, right, so that can make it challenging. 244 00:17:27,640 --> 00:17:30,919 Speaker 1: You're not getting that cooling effect that you would get outside, 245 00:17:31,840 --> 00:17:35,040 Speaker 1: you know, different in different conditions summer August, you know, 246 00:17:35,440 --> 00:17:39,520 Speaker 1: but when you're inside, depending on the conditions inside with 247 00:17:39,640 --> 00:17:42,680 Speaker 1: no air flow, brutal. So this is why a fan 248 00:17:43,119 --> 00:17:47,640 Speaker 1: or fans are a part of just about everyone's pain 249 00:17:47,760 --> 00:17:51,920 Speaker 1: cave home. Jim that is going to spend are going 250 00:17:51,960 --> 00:17:54,720 Speaker 1: to spend a lot of time on a treadmill or 251 00:17:54,720 --> 00:17:57,000 Speaker 1: a bike, stationary body things like that, because that will 252 00:17:57,000 --> 00:18:00,280 Speaker 1: cool your yourself down. That will cool you down. So 253 00:18:00,400 --> 00:18:04,080 Speaker 1: know that there's the differentiator again. So it can be 254 00:18:04,320 --> 00:18:08,240 Speaker 1: harder inside, easier inside, depending on the conditions inside versus outside. 255 00:18:08,480 --> 00:18:12,040 Speaker 1: So that fan inexpensive fan should be the part of 256 00:18:12,080 --> 00:18:14,320 Speaker 1: just about everyone's home gym when you're gonna spend a 257 00:18:14,359 --> 00:18:17,400 Speaker 1: lot of time in there working up a sweat. All right, 258 00:18:18,400 --> 00:18:21,160 Speaker 1: But let's talk now about the mental side, because that's 259 00:18:21,240 --> 00:18:24,720 Speaker 1: huge and it's something I love, as I've talked about 260 00:18:24,880 --> 00:18:28,120 Speaker 1: with all the studies I've done sports psychology and continue 261 00:18:28,160 --> 00:18:31,400 Speaker 1: to do. So. Yes, it's called the dreadmill because it's 262 00:18:31,440 --> 00:18:35,080 Speaker 1: brutal and the longer you're on it, the more challenging 263 00:18:35,119 --> 00:18:41,320 Speaker 1: it is mentally. But it's so much easier today than 264 00:18:41,400 --> 00:18:46,159 Speaker 1: it was yes when I started, because it's called the 265 00:18:46,200 --> 00:18:48,920 Speaker 1: pain cave because of the mental side. Right, So pain 266 00:18:48,960 --> 00:18:52,200 Speaker 1: cave is again what triathletes generally but runners as well 267 00:18:52,240 --> 00:18:53,880 Speaker 1: will call their home jim because you go down there 268 00:18:53,920 --> 00:18:59,080 Speaker 1: and it's painful physically as well as mentally. But back 269 00:18:59,080 --> 00:19:01,800 Speaker 1: in the day, you put your treadmill in a gym 270 00:19:01,840 --> 00:19:04,920 Speaker 1: in your basement and you know, maybe an unfinished basement, 271 00:19:05,280 --> 00:19:09,359 Speaker 1: and it's dark and it's damp, and you're staring at 272 00:19:09,359 --> 00:19:12,600 Speaker 1: a wall. And if you're training for a marathon and 273 00:19:12,880 --> 00:19:14,919 Speaker 1: something like the Boston Marathon through the winter where you 274 00:19:14,920 --> 00:19:17,159 Speaker 1: have to maybe put in a twenty mile run on 275 00:19:17,240 --> 00:19:22,200 Speaker 1: a treadmill at best, all you had was music at best. 276 00:19:24,560 --> 00:19:29,760 Speaker 1: And today, holy cow, you know, you put on your 277 00:19:29,760 --> 00:19:33,520 Speaker 1: foot pod, use the different apps, and you are running 278 00:19:34,119 --> 00:19:38,520 Speaker 1: in rome with people in real time. You know, you 279 00:19:38,600 --> 00:19:41,720 Speaker 1: get past by a woman from New Zealand you see 280 00:19:41,760 --> 00:19:44,720 Speaker 1: her name. These are you know, specific apps that I've used, 281 00:19:44,800 --> 00:19:46,720 Speaker 1: and I'm sure many of you have as well, and 282 00:19:46,760 --> 00:19:51,040 Speaker 1: so you can walk, and you can watch movies and 283 00:19:51,119 --> 00:19:55,879 Speaker 1: you can disassociate in a multitude of way. So to 284 00:19:55,920 --> 00:20:00,280 Speaker 1: call it a pain cave today, you're hard pressed because 285 00:20:00,280 --> 00:20:03,200 Speaker 1: even just your phone you can do so many things 286 00:20:03,280 --> 00:20:08,879 Speaker 1: with as far as making it less painful mentally, but 287 00:20:09,040 --> 00:20:10,800 Speaker 1: let me leave you with this, as far as the 288 00:20:10,840 --> 00:20:15,080 Speaker 1: mental side goes, you can also use that to make 289 00:20:15,119 --> 00:20:20,760 Speaker 1: yourself stronger. And yes, this is a little, you know, tortuous, 290 00:20:20,800 --> 00:20:24,800 Speaker 1: but when you are doing events like a marathon or 291 00:20:25,320 --> 00:20:27,760 Speaker 1: especially an iron Man, where you're going to spend long 292 00:20:27,800 --> 00:20:31,520 Speaker 1: time periods of time alone in your own head, in 293 00:20:31,560 --> 00:20:38,320 Speaker 1: your own thoughts, I use the treadmill to get stronger 294 00:20:38,359 --> 00:20:44,119 Speaker 1: mentally sometimes, as I will finish this show by saying, 295 00:20:44,119 --> 00:20:46,840 Speaker 1: as I do just about every show of this nature, 296 00:20:47,320 --> 00:20:52,160 Speaker 1: it's about variation. So fun thing to do, at least 297 00:20:52,160 --> 00:20:54,920 Speaker 1: fun for me, you know, when I used to run 298 00:20:54,920 --> 00:20:57,280 Speaker 1: into gym, especially you take a tale, you throw it 299 00:20:57,359 --> 00:21:00,520 Speaker 1: over the display and maybe you're walking running for a 300 00:21:00,560 --> 00:21:04,280 Speaker 1: half hour, hour whatever it is, or longer. How long 301 00:21:04,280 --> 00:21:06,280 Speaker 1: can you go without looking at how much time has 302 00:21:06,320 --> 00:21:11,320 Speaker 1: passed or how far you've gone. So, in other words, 303 00:21:13,119 --> 00:21:20,960 Speaker 1: you can take away all your disassociative strategies, music, movies 304 00:21:22,720 --> 00:21:26,840 Speaker 1: and just get inside your head. And that's challenging when 305 00:21:26,920 --> 00:21:30,639 Speaker 1: it's four walls around you, you know, And it's one 306 00:21:30,680 --> 00:21:32,320 Speaker 1: thing to do it in the gym with bodies around you, 307 00:21:32,359 --> 00:21:36,080 Speaker 1: and you can watch. And that's why oftentimes I would 308 00:21:36,119 --> 00:21:40,120 Speaker 1: go to the gym to do those twenty mile treadmill 309 00:21:40,200 --> 00:21:42,639 Speaker 1: runs that I would do back in the day, and 310 00:21:42,680 --> 00:21:45,080 Speaker 1: I would go at like eight am on a Saturday 311 00:21:45,160 --> 00:21:47,080 Speaker 1: morning or seven am because you're gonna be there a 312 00:21:47,119 --> 00:21:50,840 Speaker 1: while because there's so much to disassociate with. You have 313 00:21:51,000 --> 00:21:54,800 Speaker 1: music on, you're just watching people people watching. But my 314 00:21:54,880 --> 00:21:58,840 Speaker 1: point is with the treadmill inside can make you tougher mentally, 315 00:21:58,840 --> 00:22:02,720 Speaker 1: and if you're someone who's competitive competing in anything, that 316 00:22:02,840 --> 00:22:09,320 Speaker 1: is a tool that you can utilize occasionally for those 317 00:22:09,359 --> 00:22:12,679 Speaker 1: mental workouts as well. So this is where it starts 318 00:22:12,720 --> 00:22:16,879 Speaker 1: to get gray in a fun way, because there's a 319 00:22:16,920 --> 00:22:19,560 Speaker 1: psychological and there's the physiological. And for many of you 320 00:22:19,560 --> 00:22:21,680 Speaker 1: are going, Tom, you're an idiot, You're you're not never 321 00:22:21,720 --> 00:22:24,720 Speaker 1: gonna do that. Okay, it's not your goals, and that's fine, 322 00:22:25,080 --> 00:22:30,359 Speaker 1: but you have the option, you have the option to 323 00:22:30,480 --> 00:22:38,080 Speaker 1: control this for your purposes, all right, So disassociation versus association. 324 00:22:38,280 --> 00:22:41,840 Speaker 1: Let me just talk about speed work too. So one 325 00:22:41,880 --> 00:22:46,280 Speaker 1: great thing about treadmills and the ability to change the 326 00:22:46,440 --> 00:22:50,000 Speaker 1: speed is well, first of all, I don't like going 327 00:22:50,040 --> 00:22:52,600 Speaker 1: to the track. Its tortuous for me, talked about it, 328 00:22:52,600 --> 00:22:54,680 Speaker 1: wrote about in a book, and someone called me today 329 00:22:54,840 --> 00:22:57,560 Speaker 1: reading my marathon book and was like, I love going 330 00:22:57,560 --> 00:22:59,200 Speaker 1: to the track, Tom. I don't know why you don't. 331 00:22:59,359 --> 00:23:02,239 Speaker 1: I don't. So I used to do or still do 332 00:23:02,359 --> 00:23:04,639 Speaker 1: some of my speed work when I'm doing that on 333 00:23:04,680 --> 00:23:08,320 Speaker 1: a treadmill. But I have found personally that when you 334 00:23:08,400 --> 00:23:15,800 Speaker 1: start going fast it can be potentially there's a higher 335 00:23:15,800 --> 00:23:18,200 Speaker 1: likelihood of injury. Obviously, whenever you're doing speed work, whenever 336 00:23:18,240 --> 00:23:22,040 Speaker 1: you're running fast, um, you're increasing your likelihood of injury. 337 00:23:22,040 --> 00:23:24,960 Speaker 1: But I have found personally this is anecdotal along with 338 00:23:25,080 --> 00:23:27,879 Speaker 1: you know, some science obviously, but because that belt is 339 00:23:27,880 --> 00:23:30,680 Speaker 1: moving underneath you super fast and you're trying to keep 340 00:23:30,760 --> 00:23:32,919 Speaker 1: up with it, I have found the potential for like 341 00:23:33,040 --> 00:23:35,560 Speaker 1: hamstring injuries. And I can feel some of you probably 342 00:23:35,680 --> 00:23:38,240 Speaker 1: have experienced this, that have done these type of work. 343 00:23:38,240 --> 00:23:40,680 Speaker 1: I've just gotta be careful. So truthfully, I am not 344 00:23:40,720 --> 00:23:44,800 Speaker 1: going to go super fast anymore at crazy speeds on 345 00:23:44,840 --> 00:23:48,320 Speaker 1: a treadmill. I'm gonna do that outside or I'm going 346 00:23:48,359 --> 00:23:52,160 Speaker 1: to do it on that non motorized treadmill, because it's different, 347 00:23:52,960 --> 00:23:55,880 Speaker 1: totally different. The faster I go, the faster it goes, 348 00:23:55,920 --> 00:23:58,400 Speaker 1: I'm not trying to keep up with it as this 349 00:23:58,560 --> 00:24:01,720 Speaker 1: belt flies beneath me. And this is actually going to 350 00:24:01,800 --> 00:24:05,000 Speaker 1: tie into, uh, the interesting findings from the two studies 351 00:24:05,040 --> 00:24:06,879 Speaker 1: I'm going to give you in a second. So just 352 00:24:06,920 --> 00:24:09,800 Speaker 1: be careful. Just know that again total anecdotal for the 353 00:24:09,840 --> 00:24:12,119 Speaker 1: most part, but obviously common sense too when you have 354 00:24:12,160 --> 00:24:15,760 Speaker 1: this belt flying at twelve fifteen miles an hour or 355 00:24:15,760 --> 00:24:18,919 Speaker 1: whatever your top speed is wherever a faster going and listen, 356 00:24:18,960 --> 00:24:22,679 Speaker 1: what's fast for you is fast for you, So just 357 00:24:22,760 --> 00:24:25,920 Speaker 1: be careful, all right, let's get right to it. So 358 00:24:26,400 --> 00:24:30,360 Speaker 1: really interesting study that looked at essentially all of these 359 00:24:30,400 --> 00:24:34,480 Speaker 1: studies that fall into this category, looking at treadmills versus 360 00:24:34,520 --> 00:24:37,000 Speaker 1: outside and they narrowed it down to thirty four studies. 361 00:24:37,400 --> 00:24:40,800 Speaker 1: This came out in two thousand nineteen Sports Medicine. Title 362 00:24:41,040 --> 00:24:45,359 Speaker 1: is a systematic review and meta analysis of crossover studies 363 00:24:45,400 --> 00:24:52,080 Speaker 1: comparing physiological, perceptual and performance measures between treadmill and overground running. 364 00:24:52,720 --> 00:24:57,760 Speaker 1: Always great titles. Okay, so they're looking at physiological and 365 00:24:57,880 --> 00:25:02,320 Speaker 1: perceptual parameters and what was different what differed between treadmills 366 00:25:02,320 --> 00:25:05,439 Speaker 1: and outdoor running? So this is interesting, and this is 367 00:25:05,480 --> 00:25:08,320 Speaker 1: that you shaped curve I alluded to at the beginning. 368 00:25:08,359 --> 00:25:12,400 Speaker 1: They found a U shaped curve that depended on speed, 369 00:25:13,880 --> 00:25:17,640 Speaker 1: and this is really interesting. I love these kind of findings. Okay, So, 370 00:25:18,000 --> 00:25:21,960 Speaker 1: compared to running outside at the same speed, running at 371 00:25:22,080 --> 00:25:27,000 Speaker 1: slow paces on a treadmill feels easier and elicits a 372 00:25:27,040 --> 00:25:31,960 Speaker 1: lower heart rate, so you're perceived exertion is lower, and 373 00:25:32,040 --> 00:25:36,239 Speaker 1: physiologically your heart rate is going to be lower. So 374 00:25:36,320 --> 00:25:41,199 Speaker 1: that's interesting, right, slow speeds on a treadmill feel easier, 375 00:25:41,320 --> 00:25:48,119 Speaker 1: and you're actually working less hard on a treadmill. Here's 376 00:25:48,160 --> 00:25:52,040 Speaker 1: the interesting finding or contradictory that's interesting in and of 377 00:25:52,080 --> 00:25:56,520 Speaker 1: itself to me. But running at fast speeds on a treadmill, 378 00:25:57,240 --> 00:26:02,480 Speaker 1: higher heart rate and a harder perceive the effort. So 379 00:26:02,520 --> 00:26:05,800 Speaker 1: when you go slower on a treadmill, easier mentally and physically, 380 00:26:05,880 --> 00:26:10,320 Speaker 1: essentially running faster harder mentally and physically. And what I 381 00:26:10,400 --> 00:26:13,800 Speaker 1: loved is the findings or what the researchers surmise, what 382 00:26:13,960 --> 00:26:18,560 Speaker 1: their hypotheses were about this. They believed that first the 383 00:26:18,640 --> 00:26:20,720 Speaker 1: danger of falling off when we're running on a treadmill 384 00:26:20,760 --> 00:26:23,960 Speaker 1: at a high speed might add to that increased heart 385 00:26:24,040 --> 00:26:28,400 Speaker 1: rate and increased intensity makes complete sense, as I said, 386 00:26:28,400 --> 00:26:30,879 Speaker 1: when you know this belt is flying underneath you and 387 00:26:30,920 --> 00:26:34,960 Speaker 1: you can literally shoot off the back. That's challenging mentally. 388 00:26:36,480 --> 00:26:38,719 Speaker 1: And the second finding is what I talked about at 389 00:26:38,720 --> 00:26:43,800 Speaker 1: the beginning, the airflow outside. They stated that you've got 390 00:26:43,840 --> 00:26:46,640 Speaker 1: that air flowing over your body, more airflow to cool 391 00:26:46,680 --> 00:26:48,960 Speaker 1: you off, and you don't really have that on a treadmill. 392 00:26:49,160 --> 00:26:51,920 Speaker 1: I've experienced that, as I said, and my sweat rate 393 00:26:52,000 --> 00:26:58,159 Speaker 1: indicates that as well. Okay, so if you are going 394 00:26:58,200 --> 00:27:00,560 Speaker 1: to do speed work on a treadmill, no that you're 395 00:27:00,600 --> 00:27:06,040 Speaker 1: tough interval session or your fast tempo type run, it's 396 00:27:06,040 --> 00:27:08,040 Speaker 1: probably gonna feel harder in your heart rate is gonna 397 00:27:08,040 --> 00:27:13,480 Speaker 1: be higher potentially. So no, that's so interesting right now 398 00:27:13,680 --> 00:27:20,399 Speaker 1: here just one really awesome kind of caveats sideways. Uh, 399 00:27:20,480 --> 00:27:24,760 Speaker 1: you know, No, it's totally connected. There's another study that 400 00:27:24,760 --> 00:27:27,359 Speaker 1: came out in two thousand seventeen called metabolic cost of 401 00:27:27,440 --> 00:27:30,760 Speaker 1: running is greater on a treadmill with stiffer running platform. 402 00:27:31,040 --> 00:27:33,720 Speaker 1: This is Journal of Sports Sciences, and so it showed 403 00:27:33,720 --> 00:27:37,439 Speaker 1: that there's differences in treadmills. So the stiffer the belt 404 00:27:37,760 --> 00:27:41,480 Speaker 1: you know the platform, the treadmill platform makes a difference. 405 00:27:41,760 --> 00:27:45,960 Speaker 1: So cheaper versus more expensive, hard versus soft is going 406 00:27:46,000 --> 00:27:51,520 Speaker 1: to increase or decrease your intensity, the amount of oxygen 407 00:27:51,560 --> 00:27:54,680 Speaker 1: you use, amount of calories you burn, and how do 408 00:27:54,720 --> 00:27:57,280 Speaker 1: you know the difference. That's where it gets tricky. So 409 00:27:57,280 --> 00:27:58,960 Speaker 1: I'm just gonna leave it at that. But just know 410 00:27:59,119 --> 00:28:01,880 Speaker 1: that this is such a great example of studies going, 411 00:28:01,960 --> 00:28:05,520 Speaker 1: oh what what about the quality of the treadmill? Right? 412 00:28:05,560 --> 00:28:08,040 Speaker 1: Does that make a difference? Yeah, of course, And now 413 00:28:08,040 --> 00:28:13,679 Speaker 1: we're talking energy return, right, and so just know that 414 00:28:13,720 --> 00:28:17,639 Speaker 1: as well. But what's the takeaway? Go? Okay, Tom, who what? 415 00:28:17,880 --> 00:28:24,800 Speaker 1: So they're different mentally, physiologically, like everything else. People do 416 00:28:25,000 --> 00:28:29,920 Speaker 1: both inside and outside. You know, I've got the treadmill 417 00:28:29,960 --> 00:28:34,000 Speaker 1: at home. I use infrequently because I love being outside 418 00:28:34,520 --> 00:28:38,560 Speaker 1: first and then second, if I'm gonna run, I'm gonna 419 00:28:38,720 --> 00:28:41,160 Speaker 1: maybe do it at the gym where there's distractions around 420 00:28:41,200 --> 00:28:43,480 Speaker 1: me when my kids are playing hockey and I have 421 00:28:43,640 --> 00:28:46,600 Speaker 1: to be there. And then third, I'll do it at 422 00:28:46,640 --> 00:28:49,920 Speaker 1: home on the treadmill. But like I will run at night, 423 00:28:49,920 --> 00:28:51,840 Speaker 1: I will run in the morning. We have sidewalks where 424 00:28:51,880 --> 00:28:56,080 Speaker 1: I live. I just started doing more nighttime runs because 425 00:28:56,120 --> 00:28:59,840 Speaker 1: I can so when it's brutal conditions outside, it's ice. 426 00:29:00,320 --> 00:29:03,800 Speaker 1: Of course, safety first, but I'm also going to use 427 00:29:03,920 --> 00:29:09,200 Speaker 1: that treadmill to what change up my mental game because 428 00:29:09,200 --> 00:29:13,959 Speaker 1: even the outdoor runs get boring. And let me give 429 00:29:14,040 --> 00:29:17,160 Speaker 1: one final thing on that note, by the way, green exercise. 430 00:29:17,200 --> 00:29:21,200 Speaker 1: And I've talked about this in prior podcasts Common Sense, 431 00:29:21,280 --> 00:29:25,920 Speaker 1: but still not talked about enough. Studies show what you 432 00:29:26,000 --> 00:29:29,280 Speaker 1: walk outside versus a treadmill, you run outside versus a treadmill, 433 00:29:29,480 --> 00:29:31,840 Speaker 1: you are more likely to enjoy it more outside, you 434 00:29:31,880 --> 00:29:34,080 Speaker 1: are more likely to do it longer, you are more 435 00:29:34,120 --> 00:29:36,840 Speaker 1: likely to do it more frequently, and you're more likely 436 00:29:36,840 --> 00:29:39,440 Speaker 1: to get more out of it because it's so boring 437 00:29:39,440 --> 00:29:45,280 Speaker 1: on a treadmill. One final, really really important takeaway though, 438 00:29:45,520 --> 00:29:48,960 Speaker 1: taking all of that into account, some of you love 439 00:29:49,000 --> 00:29:54,560 Speaker 1: the treadmill, and that's awesome. Some of you, many of 440 00:29:54,600 --> 00:29:58,760 Speaker 1: you detest the treadmill, and that's normal too. But I 441 00:29:58,800 --> 00:30:00,840 Speaker 1: was thinking about as I was prepared the show, two 442 00:30:00,920 --> 00:30:04,320 Speaker 1: women in particular. I know one woman when I used 443 00:30:04,320 --> 00:30:06,440 Speaker 1: to go to the gym all the time many years ago, 444 00:30:06,720 --> 00:30:09,080 Speaker 1: she would run eight miles a day every day. Kind 445 00:30:09,080 --> 00:30:14,080 Speaker 1: of crazy. What super fit treadmill eight miles a day. No. 446 00:30:14,200 --> 00:30:16,560 Speaker 1: Another woman, and she's a streaker in other words, she 447 00:30:16,680 --> 00:30:19,760 Speaker 1: runs every day as well, but she goes outside six 448 00:30:19,800 --> 00:30:23,720 Speaker 1: miles every day. This is what they like. This is 449 00:30:23,760 --> 00:30:25,400 Speaker 1: what they're going to do frequently. Now, you want to 450 00:30:25,440 --> 00:30:26,960 Speaker 1: be smart and safe and don't get injured, all that 451 00:30:27,000 --> 00:30:28,320 Speaker 1: kind of stuff I talk about all the time. But 452 00:30:28,360 --> 00:30:30,400 Speaker 1: my point is, you do what you like to do 453 00:30:32,000 --> 00:30:34,720 Speaker 1: to be the healthiest possible. I want you to mix 454 00:30:34,760 --> 00:30:37,720 Speaker 1: it up, and I would want that treadmill person to 455 00:30:37,720 --> 00:30:41,320 Speaker 1: get outside occasionally. I want the you know person outside 456 00:30:41,320 --> 00:30:45,400 Speaker 1: to occasionally get inside maybe, and even more importantly, cross train, 457 00:30:45,480 --> 00:30:48,400 Speaker 1: strength train, all of those other things, because nothing is 458 00:30:48,480 --> 00:30:51,600 Speaker 1: super healthy if that's all we do. We need that variation. 459 00:30:53,280 --> 00:30:55,640 Speaker 1: But just like what's the best time to exercise, blah 460 00:30:55,680 --> 00:30:59,920 Speaker 1: blah blah, it's whatever time you want to do it 461 00:31:00,080 --> 00:31:02,959 Speaker 1: and you enjoy doing it. So there are differences mentally 462 00:31:03,000 --> 00:31:07,320 Speaker 1: and physiologically. And you learned that perceived exertion on a 463 00:31:07,320 --> 00:31:13,360 Speaker 1: treadmill easier at slower speeds than outside, harder at fast 464 00:31:13,360 --> 00:31:19,160 Speaker 1: speeds then outside. And let me end with this, because 465 00:31:19,240 --> 00:31:24,760 Speaker 1: what so many of you want, because it's more challenging outside. 466 00:31:24,760 --> 00:31:27,280 Speaker 1: See even if to kind of edit this as as 467 00:31:27,320 --> 00:31:29,520 Speaker 1: I go, oh, this is perfect what I what I 468 00:31:29,560 --> 00:31:31,320 Speaker 1: started to say. At the beginning of the show, there 469 00:31:31,400 --> 00:31:35,640 Speaker 1: was an article that said, because you're exercising outside in 470 00:31:35,680 --> 00:31:39,040 Speaker 1: the heat. That was talking about outside specifically in hot conditions, 471 00:31:39,240 --> 00:31:40,880 Speaker 1: your heart has to work harder. You're gonna burn more 472 00:31:40,880 --> 00:31:42,840 Speaker 1: cowaries as a result as it tries to cool you 473 00:31:42,880 --> 00:31:46,040 Speaker 1: down to all those things. Yeah but no, yeah but no. 474 00:31:46,400 --> 00:31:49,080 Speaker 1: So it basically was saying, basically it's said, so if 475 00:31:49,080 --> 00:31:51,400 Speaker 1: you want to want to burn more cowaries, do it outside. 476 00:31:52,000 --> 00:31:57,880 Speaker 1: Guess what, most people in those type of challenging conditions 477 00:31:57,880 --> 00:32:01,160 Speaker 1: are going to do shorter workouts, slower and burn fewer 478 00:32:01,200 --> 00:32:06,080 Speaker 1: calories than they would inside in better conditions. So that 479 00:32:06,240 --> 00:32:09,520 Speaker 1: is a great way to bring this all together, to 480 00:32:09,640 --> 00:32:13,800 Speaker 1: show how it's component parts brought together you can't pull 481 00:32:13,840 --> 00:32:17,719 Speaker 1: them apart. And then it's mental and physical. You go outside, 482 00:32:17,720 --> 00:32:20,640 Speaker 1: it's ninety degrees. Sure, your body is working really hard 483 00:32:21,400 --> 00:32:23,800 Speaker 1: to cool yourself down and get your blood to the 484 00:32:23,840 --> 00:32:27,120 Speaker 1: working muscles. But if you normally do an hour on 485 00:32:27,120 --> 00:32:29,560 Speaker 1: a treadmill inside walk, you go outside in those conditions, 486 00:32:29,560 --> 00:32:31,800 Speaker 1: you're gonna go shorter, you're gonna go slower and you're 487 00:32:31,800 --> 00:32:33,680 Speaker 1: most likely going to burn less calories if that is 488 00:32:33,680 --> 00:32:40,320 Speaker 1: your goal. So there you go. It depends, I should 489 00:32:40,520 --> 00:32:42,360 Speaker 1: uh for those of you who have listened to pass 490 00:32:42,440 --> 00:32:46,320 Speaker 1: podcasts where that term comes up all the time, it 491 00:32:46,400 --> 00:32:51,280 Speaker 1: should come up all the time. It depends. So treadmill 492 00:32:51,400 --> 00:32:56,560 Speaker 1: or outside do both? Mix it up for different physiological reasons, 493 00:32:56,560 --> 00:33:03,719 Speaker 1: psychological reasons. Know the differences. Try that motorless treadmill if 494 00:33:03,720 --> 00:33:09,120 Speaker 1: you get a chance. The Flintstones one scary, especially the 495 00:33:09,120 --> 00:33:11,640 Speaker 1: curb one because you start going really fast and it 496 00:33:11,680 --> 00:33:17,719 Speaker 1: takes off on you. But really interesting findings. Right, nothing 497 00:33:17,920 --> 00:33:21,720 Speaker 1: is either better or worse. It's how you use it, 498 00:33:22,360 --> 00:33:26,680 Speaker 1: how frequently you use it, because do you enjoy it? 499 00:33:29,360 --> 00:33:32,280 Speaker 1: That's it all right, treadmill versus outside. And there will 500 00:33:32,320 --> 00:33:35,880 Speaker 1: be much more on this as well, especially treadmill history 501 00:33:35,960 --> 00:33:39,200 Speaker 1: things like that. Let me know questions comments, so many 502 00:33:39,240 --> 00:33:41,920 Speaker 1: great questions. I have to get to next episode of 503 00:33:41,960 --> 00:33:45,120 Speaker 1: Listener mail bag coming up, so so many great questions, 504 00:33:45,280 --> 00:33:48,320 Speaker 1: and you can reach out. Tom h Fit is Instagram 505 00:33:48,360 --> 00:33:50,800 Speaker 1: and Twitter. Tom h Fit. The Micro Workout Plan is 506 00:33:50,880 --> 00:33:53,560 Speaker 1: my newest book. Thank you so much for all who 507 00:33:53,600 --> 00:33:56,880 Speaker 1: have purchased it and super helpful if you review it 508 00:33:57,000 --> 00:34:00,240 Speaker 1: on Amazon, Thank you, thank you, thank you. What else? 509 00:34:00,320 --> 00:34:03,440 Speaker 1: Oh you go write to Fitness disrupted dot com. Lot's 510 00:34:03,440 --> 00:34:09,040 Speaker 1: more there as well. All Right, these topics, there's so 511 00:34:09,160 --> 00:34:12,760 Speaker 1: much there. Always want to do, like five more hours 512 00:34:12,800 --> 00:34:14,920 Speaker 1: and you're just like, wrap it up, Tom, wrap it up. 513 00:34:14,920 --> 00:34:18,319 Speaker 1: But there you go, there you go. What do you 514 00:34:18,320 --> 00:34:21,279 Speaker 1: like to do? Do that eight percent of the time 515 00:34:22,520 --> 00:34:26,840 Speaker 1: back to the time, mix it up or maybe a 516 00:34:26,880 --> 00:34:30,000 Speaker 1: little bit more. All right, thank you for listening. I 517 00:34:30,040 --> 00:34:33,920 Speaker 1: am Tom Holland. Remember there are three things every single 518 00:34:33,960 --> 00:34:37,600 Speaker 1: one of us controls. How much we move, what we 519 00:34:37,640 --> 00:34:42,800 Speaker 1: put into our mouths, and our attitudes. And that is awesome. 520 00:34:44,000 --> 00:34:47,320 Speaker 1: I am Tom Holland. This is Fitness Disrupted. Believe in yourself. 521 00:34:53,320 --> 00:34:56,680 Speaker 1: Fitness Disrupted is a production of I Heart Radio. For 522 00:34:56,760 --> 00:34:59,600 Speaker 1: more podcasts from my Heart Radio, visit the i Heart 523 00:34:59,640 --> 00:35:03,080 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 524 00:35:03,080 --> 00:35:03,920 Speaker 1: favorite shows.