When you train for long distance running events like marathons, it is important to put in a lot of miles each week to train the muscles of the legs, the heart and the lungs to handle the stress of running for a few hours at a time. Logging running miles indoors on a treadmill can be a useful way to supplement road running; both types of running have their own advantages and disadvantages.
Impact
One advantage that treadmill running can have over road running is the impact on the joints and muscles of the body. Treadmills have surfaces made of plastics and rubber that have a fair amount of flexibility, which pads the joints as the feet stride through miles. Running on hard pavement like blacktop and concrete may be more stressful on the joints and may result in a higher incidence of repetitive stress injuries like plantar fasciitis or pain and soreness in the ball of the foot. That said, most races are held outdoors on roads and other hard surfaces, so if you intend to race it is important to run on hard surfaces for at least part of your training.
Speed
Another feature of treadmills that can be both an advantage and a disadvantage is that you must set them to a certain speed and make a conscious effort to alter speed during your running. This can allow you to maintain an even pace and prevent you from slowing down when you are pushing yourself through a hard training run. On the other hand, the set speed can make you run too fast for too long, which can cause your form to break down and lead to injury. When you run on the road, you will naturally slow down as you tire to conserve energy and maintain your form.
Wind
Wind is another important difference between running on treadmills and the road. When you run on the road, there will likely be at least a breeze, and even when there is no wind, your body moving through the air as you run creates wind. For instance if you run at 6 mph through still air, it is like you are facing a 6 mph wind. When you run on a treadmill you face no wind resistance. This means the body may not be able to cool itself as effectively as normal, since it relies on the evaporative cooling effect of sweat. This can make you sweat more than normal when you run on treadmills as the body tries to compensate. Using a fan can help alleviate this issue.
Obstacles
One advantage of running on roads is that the terrain constantly changes. This forces you to get use to avoiding obstacles and be aware of where you are stepping, which can be important in a road race. Another difference is that roads often include steep and gradual inclines and declines. While treadmills sometimes have the ability to decline or incline, elevation changes provided by roads are more natural and force the body to make adjustments subconsciously. It can also be more difficult to stay motivated on a treadmill when it is possible to stop at any moment; it is not as easy to stop on a road run when you are still several miles from home.
Convenience
In the end, there is not a huge difference between treadmill and road miles in terms of the way it works your muscles--the main reason to choose one over the other is preference and convenience. During cold months or bad weather, it can be great to have access to a treadmill to log miles. Treadmills also allow you to stop in the event of injury, to go to the bathroom, get food and water, or communicate with others during a run.
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