Should you run outdoors or indoors?

Running Indoors

Lurie says the indoor climate is predictable and this means a runner is more likely to stay on track with her training. A runner will also find motivation with indoor training because she can measure how far she's run, as the track and treadmill accurately measure the distance traveled.

The Indoor Track

Pros:

• Climate is predictable.
• Many gyms have air circulation systems that regulate the appropriate amounts of oxygen and carbon dioxide for an optimal workout - no car fumes.
• A track's surface is cushioned so there is less stress on the knees and ankles.
• Footing is predictable as the surface is flat.
• A track is well-lit and monitored by staff, creating a safer environment.
• It's not a static exercise - the runner is still moving through space and this may decrease the tedium of a repetitive exercise.

Yet Lurie says an indoor track still doesn't guarantee risk-free running.

"In a gym...you'll be continuously running in the same direction (on the track) and making the same turns and this puts a repetitive stressor on certain parts of your knees and ankles." Lurie says.

Cons:
• Other people are running at a close proximity and at busy times this can be very disruptive, causing the runner to perform at a decreased level.
• Repeatedly turning the same corners of a track in the same direction can strain the knees and ankles.
• It is a repetitive routine and this may create boredom, causing the runner to quit.
• The surface is flat and consistent so a runner can only increase the intensity of her workout by speeding up and/or running longer.

The treadmill

"On a treadmill there's no turning involved and you're on it yourself," Lurie says. "You also have the option of choosing different settings so you can change the variables of your workout and set the pace, intensity and duration of your workout."

Pros:
• The surface is uni-directional so there is no risk of joint and muscle strains due to uneven surfaces or turns.
• Treadmills offer a variety of training programs -- such as hill, interval and cross-country -- that allow the runner to control the intensity, pace and duration of her workout.
• The treadmill's degree of incline can also be programmed. By adding an incline of one degree, the lack of wind resistance from an outdoor environment is compensated for and the intensity of the workout is increased without risk to the joints and muscles.
• The surface is cushioned for impact, preventing joint and muscles strains associated to running on hard surfaces.
• A treadmill can be set up in front of the TV and this creates a distraction, enabling the runner to complete her routine.
• Indoor temperatures are consistent and predictable.
• Treadmills can be purchased for home use -- no need to travel to the gym.

Cons:
• A treadmill offers the runner only a four-foot wide running space and this limits the body's range of motion. Over time the restricted space of a treadmill may cause muscles to tighten, creating back, hip and knee problems.
• It's a static workout in which the runner remains in one spot for an extended amount of time. This may become tedious causing the runner to lose interest.

"People function differently in different environments and sometimes it means a person needs to take a different path to reach their goal," Lurie says. "At the end of the day, whatever a person needs to do to keep running and stay consistent with their routine is what matters most."

Be a conscious and careful runner who listens to their body. If your knees start to ache or you continuously twist an ankle then maybe it's time to change your running niche.

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• Quiz: What's the best exercise program for you?
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• Tips on optimal running form

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