Running is one of the best ways to stay active, boost your cardio, and maintain your mental and physical health. And no matter where you run – whether it’s on the pavement outside, in the woods, on a track, or inside on a treadmill, there are countless benefits to running.
However, the benefits of road running outside vs on a treadmill is a long-standing and ongoing debate in the running community. While some runners love to get outside and enjoy the fresh air, others prefer the safety and consistency of a treadmill run.
And while the enduring debate continues to be a topic of conversation among runners today, the truth is that there’s no right answer to which is better. Both running outside and running on the treadmill offer a host of benefits, as well as several pros and cons when it comes to training, safety, and injury prevention.
There isn’t a right answer to whether running outside or on a treadmill is the better option. But there are a few factors and key differences that can help you determine which running environment may be better for your training and goals.
Keep reading for some of the key differences and pros and cons associated with running on a treadmill vs running outside.
Health Benefits
No matter where you go, running offers a variety of different physical health and fitness benefits. However, those benefits do look different when your running is based outside vs primarily on a treadmill.
Both running on a treadmill and running outside can keep you fit and active and improve your cardiovascular health. However, research does indicate that running outdoors may be even more beneficial in building muscle and improving strength than running on the treadmill.
When you run on the treadmill, you simply have to put one foot in front of the other. Treadmills have fewer variables that require muscle activation and engagement, which can lead to less development and strengthening in your calves, hamstrings, and other leg muscles.
Outdoor runs require you to propel yourself forward as you work against factors such as wind resistance and uneven terrain. In comparison, treadmill workouts offer a more controlled environment with a moving belt that propels you forward. This may make a treadmill run feel less challenging than an outside run, as you’re engaging fewer muscles and working against fewer obstacles and constraints.
This isn’t to say that running on a treadmill is a bad method if you’re looking to stay active. Treadmill runs are shown to be just as effective when it comes to improving your aerobic health. And if you want to mimic the resistance and effort of outdoor running, try completing your treadmill run at a 1% grade. This adjustment should mirror the effects, resistance, and challenges of an outdoor run.
Injury Prevention
Treadmill and outdoor running both offer distinct upsides and downsides when it comes to preventing injuries and staying healthy during training.
Because running outside increases muscle engagement throughout the body, you can strengthen more muscle groups and increase your overall muscle strength and fitness.
However, pounding on the pavement on runs does come with distinct risks. Running on hard surfaces can increase the likelihood of overuse and stress-related injuries such as shin splints, IT Band issues, knee pain, and more.
If you’re recovering from an injury or prone to impact-related pain, you may want to consider incorporating more treadmill runs into your training. Treadmills offer a softer, springy landing surface with lower impact on your joints and better shock absorption.
Treadmill running is also a fantastic introduction for beginner runners as they slowly build strength and mileage. Just make sure you’re in the right treadmill running shoes to keep your runs comfortable, reduce risk of injury, and provide extra cushioning throughout indoor runs.
Convenience and Ease of Access
One of the best aspects of running as a sport is how accessible it is. Equipped with the right pair of running shoes, all you need to do is head outside and put one foot in front of the other.
This ease of access is also one of the pros of running outside vs running on a treadmill. Treadmills can be costly, and if you have a small living space or live in an apartment, it’s not always easy to fit one into your home. And while gyms do typically have treadmills readily available, gym memberships require an additional cost and more planning.
With running outside, you don’t have to concern yourself with expensive equipment or finding the right gym for you. Whether you’re in a city or surrounded by trails, there’s always somewhere to go to enjoy the great outdoors on a run.
On the other hand, running on a treadmill does offer some flexibility that you can’t always enjoy with solely running outdoors. Outdoor runs have some time and weather constraints that can get in the way of your training.
While reflective gear can be a great tool for early morning or late night runs, treadmills can be a good alternative for runners who don’t live in an area where it’s safe and practical to run once the sun goes down. For those with busy schedules, treadmill runs are a fantastic option to ensure you’re staying active and getting your training runs in when you can.
Weather is another huge factor to consider when it comes to the key differences between running outside or on a treadmill. Storms, ice, and even excessive heat can be unpredictable and get in the way of a planned run. Treadmills offer a safe, climate-controlled environment, so you don’t have to skip out on runs when the weather isn’t cooperating.
Pace and Training Consistency
As many runners know, keeping a consistent pace on outdoor runs isn’t always easy. Between hills, more difficult terrain, and other unpredictable elements in nature, it can be extremely challenging to stick to a constant and steady pace.
Treadmills offer more control and consistency when it comes to maintaining pace. You have direct control over speed and incline, so it’s easier to monitor your pace and stay consistent on your run. Many treadmills also have a heart rate monitor to help track your workout intensity and help you control your overall effort.
This consistency does have its benefits when you’re aiming to stay at a certain pace or track running intervals. However, this controlled environment doesn’t prepare you mentally and physically for race days in the same way outdoor runs do.
Running outside incorporates the varied terrain and obstacles that you can expect on race days. The higher impact, wind resistance, and varying terrain challenge your body and emulate race conditions in a way that’s difficult to mimic with monotonous treadmill runs. If you’re training for a race, getting outside and completing your runs on similar terrain will help you better mentally and physically prepare.
Variability
If you’ve spent time within a running community, you’ve likely heard treadmills not-so-lovingly referred to as “dreadmills”. This negative nickname and association with treadmills stems from the lack of variability and scenery that comes with treadmill runs.
While this nickname is rooted in the boredom that often comes with treadmill runs, research does show that there are many benefits associated with getting outside and doing physical activity in nature. Not only does the changing scenery keep runs more lively and entertaining, but outdoor runs can even improve mental health and self-esteem.
Running outside also allows you to maintain the social element of the sport. Whether you chat with others on your run, see familiar faces around town, or go to a designated run club every week, you can enjoy the social benefits and motivation that come with getting outside and meeting other runners.
Running outside does offer a huge range of physical and mental health benefits, but that doesn’t mean running on treadmills is a bad option if you can’t make it outside. With music, podcasts, or TV shows, you can combat treadmill boredom and still get your training in when outdoor runs aren’t feasible. And with an adjustable surface and controlled environment, you can keep your workouts varied and adjust the pace, intensity, and incline to meet your needs.
Running on a Treadmill vs Outside: Pros and Cons
There’s no one-size-fits-all running routine that works for every runner. Both running outside and running on a treadmill offer a huge range of benefits and drawbacks. Here are just a few pros and cons to consider if you’re debating which option is right for you.
Treadmill Runs Pros and Cons
Looking for a quick answer about the pros and cons of treadmill runs? We’ve got you covered with a fast overview of everything to expect when it comes to tackling indoor runs.
Treadmill Pros
- Able to keep pace, incline, and effort consistent
- Easier on joints and can be a good option for injured or beginner runners
- Controlled environment allows you to get your training in in any weather
- More flexibility and safety for runners with busy schedules and other responsibilities
- Pace and incline can be easily adjusted for different types of workouts, such as tempo runs or interval training
Treadmill Cons
- Doesn’t build the same muscle strength and stability as outdoor running does
- Can quickly become boring on long runs
- Fewer mental and physical health benefits than running in nature
- Doesn’t emulate race day conditions with uphills, downhills, and outdoor terrain
- Costly and takes up more space, making it less convenient and easily accessible for all runners
Running Outside Pros and Cons
Just like with treadmills, running outside has its own unique advantages and disadvantages.
Running Outside Pros
- Running in nature with changing outdoor scenery benefits mental health and prevents boredom
- No costly equipment – all you need are running shoes!
- Better prepare for races with unpredictable and varied terrain
- Improve strength and build more muscle than on treadmills
- Allows for more social interaction with other runners and walkers
Running Outside Cons
- Pavement absorbs less shock and impact than a treadmill, creating higher injury risks
- Not always safe and practical, especially for those who have to fit their runs in before or after the sun is up
- Training can be interrupted by dangerous weather conditions, including heat or ice
- More challenging to keep a consistent pace
- More precautions needed to avoid obstacles and potential hazards
Running on a Treadmill vs Outside: Which One Is Best?
Both running outdoors and on a treadmill offer a huge range of benefits, along with some potential drawbacks. So which one is best?
Unfortunately, there is no easy answer to which option is right for you. Choosing between a treadmill and outdoors truly comes down to your individual preferences, needs, and running goals.
If you’re limited by your schedule, recovering from an injury, or are focused on maintaining a consistent pace, you may benefit from running on a treadmill. But for runners focused on preparing for race day and reaping all the physical and mental health benefits of running, outdoor runs may be the best option.
Ultimately, while each option has its pros and cons, there’s no wrong answer. It doesn’t matter where you get your run in, as long as you’re staying active and working towards your own personal goals.
Whether you prefer running on treadmills, outdoors, or a combination of both, it’s crucial that you have all the tools and information you need for a safe and successful running journey. And at Marathon Sports, our trained footwear experts are excited to help you with every step along the way!
