Running on a Treadmill Vs Running Outside

Which do you prefer: running on a treadmill or running outside?

There is no good or bad way to run, they both have their own advantages and disadvantages. Frankly, the best way to get stronger and faster is to run both inside and outside. The following is a comparison of running on a treadmill and running outdoors.

Benefits of Running Outside

There's something appealing about putting on your shoes and going for a walk or run outside, especially on a nice day. You also burn more calories this way than you would if you were using a machine.

According to Rondel King, a certified strength and conditioning specialist and exercise physiologist, you will engage more muscles when running outdoors as your feet have to work harder to grip the ground and propel you forward, whereas a treadmill does some of that work for you.

Treadmills and running outside have been found to have different biomechanical patterns, with running outside being more natural. This is because people are not limited by the parameters of the treadmill when running outside, which can cause some people to shorten their stride.

When you are running outside, you will use more muscles because you will not be running in a straight line—you will have to avoid people on the sidewalk and jump over curbstones.

If you only run inside, you could injure yourself when you run outside because certain muscles would be weak and not conditioned.

Pounding the pavement is tough, but it is actually good for your bones. According to research from the University of Missouri, it may be even better than resistance training. “Running on a stiffer surface like asphalt or concrete is going to provide more ground reaction forces, which can definitely reinforce your bones a little more than a treadmill,” King says. “Treadmills are designed to absorb ground reaction forces, so it will ideally save your joints from the impact associated with running.”

However, just running outdoors isn't enough to make your legs stronger. You need to do strength training as well to be able to run often on hard surfaces. “Most runners don't like to strength train and lack the requisite strength in their legs to run outside,” says King. “You definitely need to develop base strength.”

When to Run Outside

It's a good idea to train for a race by running outside, even if the weather is bad.

“You can't beat actually running outside when it comes to weather conditions and environment,” King says. It's easier to run with the wind at your back, but running into the wind will feel harder. Most treadmills do offer incline and decline options, but it's hard to match the undulating gradients of the road or trail.

“King explains that training in the environment that the race will be in is how your body adapts.” This means that if you are training for a race in an area with unpredictable weather (such as the Boston Marathon 2018), then it can be beneficial to do some training runs in inclement conditions to build mental strength and test your gear.

There are many benefits to running outside, including the physical and mental. Selena Samuela, a Peloton Tread instructor, says that running outside can help improve your mental health by letting the sun shine down on your skin for vitamin D or by breathing in fresh air. Research backs that up: running outside can deliver a bigger energy boost and result in less tension, anger, and depression compared to running inside.

Benefits of Treadmill Running

Hey, sometimes you can't run outside, and the treadmill is there for days like that. But that doesn't mean you should only use the treadmill on rainy days.

Treadmill training provides an environment where you can control the pace, incline, interval, and recovery. This can help you get used to running at certain speeds because you're forced to.

The treadmill can help you become a better outdoor runner by simulating the feeling of the belt moving under your feet and making it easier to maintain a pace. Additionally, it can be more motivating to complete a run on a treadmill than if you were outside by yourself. Treadmills also make it easier to train for conditions that may be difficult to do outside depending on your location.

Although it may feel like it, running on a treadmill at a 1% grade more accurately simulates running outside than running on a level surface. This is because offsetting the lack of air resistance and the moving belt more accurately simulates the effort required when running at certain speeds (specifically a pace of 7:09 or faster). Another study found that your VO2 max (how much oxygen your body can use during physical activity) is the same when running on a treadmill compared to outside. So while running outside may feel harder, the actual effort required is no different.

Though of course, there is such a thing as too much, and those who ramp up their mileage too quickly are more likely to get hurt. Though impact is good for building bones, it's beneficial to go easy on your joints every once in a while. This will keep you healthier in the long run. Samuela says that running on a cushioned belt is more forgiving than running on a hard surface. Of course, there is such a thing as too much. Those who ramp up their mileage too quickly are more likely to get hurt.

Is Running on a Treadmill Easier?

You can have the same workout whether you're running on a treadmill or outside as long as you put in the same amount of effort. But “effort” can be tough to measure.

Typically, effort is based on both heart rate and how strenuous the activity feels. This is called perceived exertion.

The feeling of how hard you are working when running indoors will usually be less than if you were running outdoors on a rainy day, even if you are burning more calories or have a higher heart rate indoors. On a hot, sunny day, just the act of running up a hill may seem “harder” than running at the same incline and distance on a treadmill.

Treadmill Pros and Cons

Pros

Treadmills are popular because they offer many advantages.

No Weather or Temperature Constraints

In bad weather, it is uncomfortable to run outside, even if you are dressed properly. When it is hot, there is a chance you could get dehydrated or heat exhaustion. It is also dangerous to run on snow and ice. When you run on a treadmill inside, you do not have to worry about these issues.

If you're running at home or at the gym, you can control the temperature and you're safe from any bad weather. You also don't have to worry about sunscreen, or about having the wrong clothes and being caught far from home without the right gear.

You Can Simulate (Some) Race Conditions

You can train for a hilly marathon on the treadmill by running hills at the appropriate points. You can also use treadmill runs to try out race day clothing and make sure your gear will work for you.

You Can Control Your Pace

Treadmill training can be helpful for people coming back from injuries because it is easy to track your progress and pace yourself. Additionally, you can stop anytime you want on a treadmill. However, you can also use the treadmill to challenge yourself by pushing yourself to go faster.

It's Convenient

Treadmills that are kept at home let the user have more control over when they can use it, rather than being bound by the schedules of a public gym. This is especially convenient when the weather is bad, it is late at night, or when the user needs to be able to watch their children.

You Can Multi-Task

You can use headphones to listen to music or podcasts and also watch TV or read a magazine or book while on a treadmill.

It's Easier on the Joints

Treadmills are a gentler surface to run on than pavement or roads, which can help reduce stress on the ankles and knees. When you run at an incline on the treadmill, you can build strength and endurance like you would from running hills outside. Running downhill is hard on your body, but you don't have to do that on a treadmill.

You Can Run Alone and at Any Hour

Indoor treadmill running protects you from dangers present outdoors, and is additionally more secure than running exterior solo.

Cons

Some dangers and drawbacks of running on a treadmill include getting injured from tripping on the belt, slipping and falling off the back of the treadmill, or clothing or jewelry getting caught in the machine. Additionally, exercising on a treadmill for long periods of time can lead to joint pain or inflammation, and the repetitive motion can also cause boredom.

You Can Still Get Hurt

The United States Consumer Product Safety Commission reports that there are more than 24,000 treadmill-related injuries in the U.S. each year. These include sprains, falls, head injuries, and cardiovascular events in people who either ran too fast or pushed too hard. However, the figures for outdoor runners are much higher.

You Can't Go Downhill

While most treadmills do not boast a downward incline feature, this is actually something you need in order to strengthen the muscles in the front of your legs. If you are training for a race with a significant amount of elevation changes, then you will want to mimic these conditions during your training by incorporating a treadmill with a downward incline feature.

You Can't Make Turns

There is also no opportunity to improve your lateral agility as there are no turns on a treadmill.

It Can Be Boring

Long periods of time running on a treadmill can be quite boring, even with music or television to keep you company. Treadmills are great for short interval runs or speed training, but can be quite monotonous for long running sessions.

Outside Running Pros and Cons

Pros

There are many notable benefits to running outdoors, from being in nature to people watching.

It's Inexpensive

You don't need to spend any money to enjoy running outdoors, and you're not limited by a gym's schedule or the availability of machines.

You Can Continue Training Even When Traveling

If you're looking for interesting places to go for a run while on vacation, ask the hotel staff for suggestions on where to go. It's a great way to see the area and get some exercise at the same time. Just be sure to follow safety precautions and have a route planned out before you head out.

It Provides Sport-Specific Training for Road Races

Training for a race outdoors will better prepare your muscles and joints for the varied terrain you'll encounter on race day. Depending on the race, you can train on a track, road, or trail to closely mimic the final race conditions. This will help you adapt to changes in weather and know when to exert extra effort when faced with elevations or known obstacles.

There are many benefits to spending time outside, including the ability to enjoy nature and breathe fresh air.

Some research has shown that people tend to enjoy exercise more when it is done outdoors. This is because it allows for people to explore new places more quickly and easily. When people are running, they are able to cover more distance and see more sights.

It Can Be Motivating

That's a motivating factor, even if you're tired. There are several reasons why running outside can be more motivating than running on a treadmill. First, it's more fun to plan a route than it is to run in place. Second, you're more likely to stick to a goal if it's outdoors because you can't just turn the machine off when you're done. Finally, even if you're tired, you have to complete your route to get home, which is a motivating factor.

It Burns More Calories

You burn more calories when you run in windy weather because you have to work harder to keep up your pace.

Cons

There Is a Risk of Injury

Knee injuries are the most common type of injury sustained by runners, followed by lower leg, foot, and ankle injuries, according to research from the University of Applied Sciences in the Netherlands.4 Different and uneven terrain throughout the course of an outdoor running route can increase your risk for injury.

You're Dependent on Weather Conditions

Whether you're running in winter or summer, bad weather can happen at any time, leaving you running outdoors in sudden rain or snow. Additionally, running outside means you're watching the heat and humidity index to avoid potential heat exhaustion in the hot summer months.

It Can Be Dangerous

There are several dangers that come with spending time outside, such as injuries from overuse, falls, darkness, and interactions with cars, cyclists, dogs, and other people.

Making the Choice

A treadmill may give you everything you need to stay in shape if your only goal is to improve your cardiovascular fitness. You can use a pulse monitor to make sure you're working hard enough to meet your maximum heart rate.

The text is saying that running outside is better than running on a treadmill when training for a race. Treadmill running can help improve your cardio health, but experts recommend that it make up no more than 40% of your overall training.

Remember that your choice of where to run is a personal preference. If you prefer indoor running, you're more likely to commit to the routine.

. You don't have to pick between running on a treadmill and running outside – you can do both! Doing a combination of both can be beneficial, so if it works with your schedule, try to do both.