Running Treadmill Running Beginner's Running Guide Beginner's Running Guide Overview Running Basics How to Start Running Benefits of Running Treadmill vs. Outside Ettiquette Form Questions New Runners Ask Training Plans 1 Mile 5K 10K Half Marathon Marathon Fuel & Hydration What to Eat & Drink Nutrition Tips for Long Runs and Race Day Expert Tips for Fuel and Hydration Gear Running Gear 101 What To Buy: Shoes What To Buy: Leggings Running Socks Running Apps Running Watch Safety When to Take a Break Common Injuries Warm Up/Cool Down Self Defense Running Outside Motivation Creating Playlists Running Is for Everyone (interview) Setting Goals How to Achieve Goals Running on a Treadmill vs. Outside By Elizabeth Quinn, MS Elizabeth Quinn, MS Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Learn about our editorial process Updated on May 26, 2021 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by John Honerkamp Reviewed by John Honerkamp LinkedIn Twitter John Honerkamp is an RRCA and USATF-certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community. Learn about our Review Board Print Luis Velasco / Stocksy Table of Contents View All Table of Contents Is Running on a Treadmill Easier? Treadmill Running Outside Running Treadmill vs. Outside FAQs Next in Beginner's Running Guide 25 Basic Etiquette Rules for Running The debate over running on a treadmill vs. outside is not a new one. Running outdoors can improve stability by forcing you to navigate ever-changing terrain. But a treadmill forces you to sustain speed and performance levels that might otherwise lag outdoors. Ultimately, there is no right or wrong answer to the debate over treadmill vs. outside running. Both methods have their pros and cons based on your individual training needs and goals and both can have their place in your running routine. Is Running on a Treadmill Easier? Athletes can get the same workout whether running on a treadmill or outside as long as they maintain the same level of effort. But "effort" can be a subjective measure. Clinically speaking, effort is based not only on your heart rate but on a phenomenon known as perceived exertion. Perceived exertion refers specifically to how "hard" you consider an activity to be, irrespective of how your body responds to that activity. For example, the perceived exertion of running indoors will generally be less than running outdoors on a rainy day even if you burn more calories or have a faster heart rate indoors. On a hot, sunny day, the very act of running up a hill may be perceived to be "harder" than running at the same incline and distance on a treadmill. Perceived exertion matters because we tend to give up sooner if something is perceived to be difficult. This psychological component can influence how much we get out of one exercise compared to the next. However, if assessing the real, rather than perceived, benefits of running, outdoor running will usually come out on top. Even if you run at the same pace on a treadmill, you will generally expend more energy running outdoors. This difference in calorie burn is not only due to variations in terrain, weather, and wind conditions but also because the treadmill ultimately does a lot of the work for you by propelling you forward. Treadmill Pros and Cons Pros No weather or temperature constraints Easy to control pace Convenient Easier on the joints Cons Can't run downhill (unless you have a special treadmill) Can't make turns Can be boring Pros Treadmills are one of the most popular pieces of cardiovascular equipment both at home and in gyms, thanks to the many advantages they offer. No Weather or Temperature Constraints Running in inclement weather is uncomfortable, even if you dress for it. In hot weather, there is a risk of dehydration or heat exhaustion. And it's risky to run on snow and ice. Inside on a treadmill, you avoid these discomforts and risks. If you're running at home or at the gym, you're in a climate-controlled environment and safe from any inclement weather. You also don't have to worry about sunscreen, or about over- or under-dressing and being caught far from home without the right gear. You Can Simulate (Some) Race Conditions If you're training for a hilly marathon, you can run hills on the treadmill even if you don't have access to a training route with hills. Study the course and plan your treadmill hills for the appropriate points. You can even use treadmill runs to try out race day clothing and make sure your gear will work for you. You Can Control Your Pace Outside, it can be difficult to maintain a consistent pace. For this reason, treadmill training can be a good solution if you are coming back from an injury. The treadmill makes it easy to track your mileage and pace. You can also stop anytime you want. But you can also use the treadmill pace to push yourself. It's Convenient Home treadmills let you run on your own time, even in bad weather, late at night, or when you need to keep an eye on your children. You Can Multi-Task On a treadmill, it's safe to use headphones to listen to music or podcasts. You can watch TV or even page through a magazine or book. It's Easier on the Joints Treadmills offer better shock absorption than pavement or roads, which means less stress on the ankles and knees. And when you run at an incline on the treadmill, you build strength and endurance like you would running hills outside. But you don't have to run downhill, which can be hard on your body. You Can Run Alone and at Any Hour Running indoors on a treadmill means you avoid the hazards of running outside. It's also safer than running outside by yourself, without a running partner or group. Manual vs. Motorized Treadmills Cons While there are many benefits to choosing indoor treadmill workouts, it's important to know some of the dangers and drawbacks of treadmill running. You Can Still Get Hurt While treadmills are considered the safer option by most users, the CPSC 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. (But the figures for outdoor runners are much higher.) You Can't Go Downhill Most treadmills don't have a downward incline feature which you need to strengthen the anterior tibialis muscles at the front of your legs. If you're training for a race with lots of elevation changes, you'll want to train for downhill portions of the course as well. You Can't Make Turns Similarly, there are no turns on a treadmill, limiting your ability to improve your lateral agility. It Can Be Boring Even with music or TV to keep you company, treadmill running for a long period of time can be tedious. While treadmills may be great for short interval runs or speed training, they can be very monotonous for hours-long running sessions. Outside Running Pros and Cons Pros Inexpensive Prepares you for road races Burns more calories Provides more variety Cons Some risk of injury Dependent on weather conditions Can be dangerous Pros From being outdoors with nature to people watching, there are many notable benefits of taking your run outside. It's Inexpensive Running outside is free and you aren't constricted by a gym's schedule or the availability of machines. You don't need to purchase a gym membership or a treadmill to enjoy running outdoors. You Can Continue Training Even When Traveling Hotels can often suggest nearby routes. Running is a great way to check out a new place. As long as you take safety precautions and use a pre-planned route, running can be a great way to explore a new destination. It Provides Sport-Specific Training for Road Races By running outdoors, your muscles and joints will be more conditioned to the varied terrain you'll encounter in a race. Depending on your race, train on a track, road, or trail, and you can closely mimic your final race conditions. You'll be better able to adapt to changes in weather and know when to exert extra effort when faced with elevations or known obstacles. It Allows You to Enjoy Nature and Breathe Fresh Air Some research has even shown that exercise is more enjoyable when it's done outside. And you can explore a new place more quickly and easily while running. You cover more distance, so you see more sights. It Can Be Motivating Running outside—whether you're planning a route to the end of the block or beyond—can be encouraging. It's also fun to complete a distance goal outside. Even if you're not motivated, if you're doing an out-and-back route, you still have to complete your route to get home. It Burns More Calories Thanks to wind resistance outside, you have to work a little harder to keep up your pace, which means a greater calorie burn. Cons There Is a Risk of Injury According to research from the University of Applied Sciences in the Netherlands, knee injuries are by far the most common, followed by lower leg, foot, and ankle injuries, respectively. Throughout the course of an outdoor running route, you can experience different and uneven terrain, potentially increasing your risk for injury. You're Dependent on Weather Conditions Whether you're running in winter or summer, inclement 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 In addition to overuse injuries, there are other hazards outside, including falls, darkness, cars, cyclists, dogs, and other people. What Is the Best Surface to Run On? Making the Choice If your sole intention is to meet and maintain your cardiovascular fitness goals, a treadmill may provide all you need. By pairing the exercise with an accurate pulse monitor, you can push yourself appropriately while keeping well within your maximum heart rate (MHR). On the other hand, when training for a race event, you will clearly benefit more from running outside. While you can incorporate treadmill running to improve your cardio health, experts generally recommend limiting it to no more than 40% of your overall training. No matter your fitness goals, remember that where you choose to run is a personal preference. If you prefer indoor running versus outdoor running, you're more likely to commit to the routine, and vice versa. The choice between treadmill running or running outside doesn't have to be an either-or decision. When you lace up and get moving, choose the best route for you. A combination of both may work for you, and if it's practical and fits your schedule, you'll reap the benefits of each. We've tried, tested, and reviewed the best heart rate monitors. If you're in the market for a heart rate monitor, explore which option may be best for you. Frequently Asked Questions Is a treadmill or an elliptical closer to running outside? Both the treadmill and the elliptical are great cardio machines if you're looking to work on your endurance. However, to most closely mimic the style and impacts of outdoor running, head toward the treadmill rather than the elliptical. The elliptical can be a helpful cross-training tool, but a treadmill can best prepare you for outdoor runs or races. How can a beginner start running outside? Running can be an effective way to burn calories and to add movement to your routine. The many great benefits of the sport—especially if you're doing it outdoors—are that it requires few pieces of gear and can be done virtually anywhere. To begin running, begin with an easy run/walk method that incorporates intervals of walking between short running intervals. With time, you'll begin to increase the running intervals and decrease the in-between walks. Follow a beginner's guide to running for even more helpful tips for new runners. How To Run at Home Without a Treadmill What treadmill incline is equivalent to running outside? Because the treadmill belt propels your stride forward (unlike running on the road or track), many experts and treadmill runners adjust the treadmill include to 1% to account for the belt's motion. Health Benefits of Running and Jogging 4 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Eston R. Use of ratings of perceived exertion in sports. Int J Sports Physiol Perform. 2012;7(2):175-82. doi:10.1123/ijspp.7.2.175 Catapano JS, Chapman AJ, Farber SH, et al. Treadmill associated head injuries on the rise: An 18 year review of U.S. emergency room visits. Brain Inj. 2018;32(6):800-803. doi:10.1080/02699052.2018.1458149 Lahart I, Darcy P, Gidlow C, Calogiuri G. The effects of green exercise on physical and mental wellbeing: A systematic review. Int. J. Environ. Res. Public Health. 2019;16(8):1352. doi:10.3390/ijerph16081352 van der Worp MP, ten Haaf DS, van Cingel R, de Wijer A, Nijhuis-van der Sanden MW, Staal JB. Injuries in runners; A systematic review on risk factors and sex differences. PLoS ONE. 2015;10(2):e0114937. doi:10.1371/journal.pone.0114937 Additional Reading Graves JM, Iyer KR, Willis MM, Ebel BE, Rivara FP, Vavilala MS. Emergency department-reported injuries associated with mechanical home exercise equipment in the USA. Inj Prev. 2014;20(4):281-5. Rector RS, Rogers R, Ruebel M, Widzer MO, Hinton PS. Lean body mass and weight-bearing activity in the prediction of bone mineral density in physically active men. J Strength Cond Res. 2009;23(2):427-35. By Elizabeth Quinn, MS Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit