Running on a Treadmill VS Running Outside: Which is Best?

Whether you prefer pounding the pavements or hitting the gym for a session on the treadmill, getting the miles in is beneficial for your body. There are pros and cons to both types of training; some runners loathe the confines of the gym and run in all weather, while others work out better in a gym with a consistent environment and manual controls. 

But is there any real difference between running on a treadmill vs outside in terms of workout effectiveness? Here at FitKit UK, we’ve weighed up the different factors to consider.

Running on a Treadmill Vs Running Outside

Here are some things you should consider when deciding whether running outside or indoors is better for you and your lifestyle. Here, we discuss the pros and cons of running in the great outdoors vs. the comfort of a gym. 

Outside running 

The pros of outdoor running:

More muscle activation

If you’ve found that running outside feels harder than on a treadmill, that’s because it is. In some ways, at least. The moving belt of a treadmill beneath you does some of the hard work for you; picking your feet up in a steady rhythm will keep you going, whereas running outside requires your feet and legs to propel you forward. 

In terms of workout effectiveness, you’re using your muscles more but also expending more energy, which is why many people tire more quickly running outside.

Another big benefit of running outside is that you’re likely to engage more of your leg muscles because of the variation in terrain and obstacles in your path. Suppose you’re dodging between people, running up park steps or jumping up the occasional curb. In that case, this all provides more variation in muscle movement than the steady belt of a treadmill can provide.

Fresh air and seeing the great outdoors

Running outside can also sometimes provide a bigger energy boost than running indoors. Fresh air and vitamin D provided by sunlight are great for our bodies and can feel more exhilarating than an indoor workout session. 

Running outdoors allows you to see more of your surroundings, and you can visit some of your favourite places and see them in a different light. Watching the seasons come is a great benefit of running outdoors, and you’ll benefit from the extra vitamin D.

You’re more likely to run for longer in the outdoors

Studies have shown that those who run outdoors are more likely to run for longer periods and extended distances. It is debatable whether this is because you simply have to run back to your original location or car or simply because you enjoy it more.  

Social running

Many running groups meet to run outdoors, and it can be a great way to expand your social circle. Social running is great for your mental health, and you can make lifelong friends when joining a running club. 

The cons of outdoor running:

Impact 

While our bodies are built for running, going from a sedentary lifestyle to aspiring athlete can put a lot of pressure on the joints – particularly the knees. While running can be good for the bones, overdoing it can cause bone and joint injuries.

The impact of running on the pavement can be painful for your joints and muscles, especially if you have pre-existing injuries. To combat this, it’s important to give your body a rest when it needs it and work on building up the glutes and quads to help support your joints.

Weather-dependent conditions

Unless you are a hardcore runner, you will probably only want to run in nice weather conditions. If you live in the UK, this could limit the number of runs you can go on due to uncertain weather conditions. Strong winds and rain can also impact your pace consistency, and ice and snow underfoot can be slippery and dangerous during winter.

Safety concerns

If you live in an area with a high crime rate or feel unsafe, scheduling a run can be difficult. This extends to remote areas; if you are new to running or have pre-existing health conditions and limited phone signal, running in case of an emergency can be dangerous.

Running on treadmills

The pros of running on a treadmill:

Takes less energy 

Running on a treadmill requires less energy,  and many people find that they can run faster on a treadmill than outside. Interval training with 30-second sprints are great for burning calories and improving your cardio fitness levels, and if you’re not a natural sprinter, these can be really tough outdoors. 

Customisable workouts

Treadmills allow you to control your workout according to your preference and workout goals. You can control variables you wouldn’t be able to in the outdoors. On a treadmill, you can select your pace easier, helping you to build up your fitness for running outside.

If you live in a flat area, the gradient controls on a treadmill can also be great for training your legs for running hills or hiking. If you have a race in a hilly area or you’re planning a hike, a treadmill on a high incline will help you build up your glutes and other leg muscles in preparation.

Safer for those with injuries or health conditions

Running on a treadmill can be safer for people with pre-existing injuries or health conditions than running outside. Treadmills subject the joints to less impact than concrete or tarmac; running on one can cause less joint pain and may be preferable if you’re recovering from an injury. 

Additionally, people with lung conditions such as asthma may find that cold air in winter and other seasonal weather changes can trigger an asthma attack and rely on the controlled temperature of the indoors.

Convenience

Running indoors on a treadmill can be convenient for runners who don’t want to tackle harsh weather conditions such as snow, wind and rain. Having a space where you can run no matter what will help you stay consistent with your training and help you achieve your fitness goals.

The cons of running on a treadmill:

Not an authentic running experience

While you can somewhat mimic running outdoors on a treadmill, there are limitations. Runners can change the gradient uphill and mix up speeds; many treadmills don’t offer a decline option or replicate varied terrain. This can be limiting if you are training for an outdoor race and will restrict the authenticity of your training. 

Not social

Running on a treadmill is often not a social activity, and many runners simply have to run alone. Compared to running outdoors, this can be a con for those who want to expand their social circle with like-minded people. 

Repetitive and lack of variety 

Some treadmills offer a range of training programmes for you to follow, but once you have completed this training on a treadmill, it can start to feel repetitive and boring. 

The takeaway

When weighing up running on the treadmill vs outside, it comes down to your individual needs. Running outside will get you fit. It’ll ensure you can run for the bus without wheezing and provides a varied workout for your leg muscles. However, it’s more taxing for the body; it expends more energy and can be tough on the joints. 

If you’re just getting into running and want to build up your fitness levels, or you have a health condition, a treadmill can provide almost as good a workout with less strain on the body – just be aware that you may find that your fitness on the treadmill doesn’t equate to your fitness outdoors. 

In recent years, a big perk for gym-goers is technological advancement. You can often find treadmills with built-in WiFi, TV, and virtual trail-running simulations that bring the outdoors to you, so treadmills no longer have to be associated with monotony!

Indoors or out, running can still boost endorphins, offer an excellent cardiovascular workout, help you lose weight, and improve your general fitness. View the full range of treadmills available at FitKit, where you will find a wide range of machines from industry leaders, such as Life Fitness and NordicTrack.