Running Treadmill Running Treadmill vs. Outside Running By Elizabeth Quinn Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Learn about our editorial process Elizabeth Quinn Reviewed by Reviewed by John Honerkamp on July 23, 2019 twitter linkedin instagram 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 John Honerkamp on July 23, 2019 Print Verywell 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 treadmills vs. outside running. Both methodologies have their pros and cons based on your individual training needs and goals. Perceived Effort Athletes can get the same workout whether running on a treadmill or outside as long as they maintain the same effort level. But "effort," in and of itself, is a highly variable 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. On a 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 is not only due to variations in terrain, weather, and wind conditions; the treadmill ultimately does a lot of the work for you by propelling you forward. To compensate for the difference between treadmill and outdoor running, runners will often increase the incline of the treadmill by anywhere from 1 to 2 percent during training. Treadmills Nevertheless, treadmills are one of the most popular pieces of cardiovascular equipment both at home and in gyms, thanks to the many advantages they offer. According to the U.S. Consumer Product Safety Commission (CPSC), over 50 million Americans use a treadmill each year, an increase of no less than 40% from 2000. Pros of Treadmills The benefits of using a treadmill including the following: There are no weather and temperature constraints. Running in inclement weather is uncomfortable, even if you dress for it. And it's risky to run on snow and ice. In hot weather, there is a risk of dehydration or heat exhaustion. Inside on a treadmill, you avoid these risks. 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. Similarly, if you'll be running a race in weather warmer than where you live, use treadmill runs to get acclimatized to a warm environment. Finally, use treadmill runs to try out race day clothing and make sure it 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.The smooth, cushioned surface is easier on the joints. Treadmills offer better shock absorption than pavement, 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 do it 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. The Pros and Cons of Manual vs. Motorized Treadmill Types Cons of Treadmills Some of the drawbacks of running on a treadmill are that: You can still get hurt. While treadmills are considered the safer option by most users, the CPSC reports that there are over 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.You can't go downhill. Most treadmills do not have a downward incline feature which you need to strengthen the anterior tibialis muscles at the front of your legs.You can't make turns. Similarly, there are no turns on a treadmill machine, 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. Outside Running Whether on a track, trail, or pavement, running outdoors is a popular option, especially for runners training for a road or trail race. Pros of Outside Running Benefits of running outside include: You don't need a gym membership. Running outside is free and you aren't constricted by a gym's schedule or the availability of machines.You can continue training even when traveling. Hotels can often suggest nearby routes. Running is a great way to check out a new place.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. 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.It can be motivating to complete a distance goal outside. Even if you're not motivated, you still have to complete your route to get home.It builds your bones. Weight-bearing, high-impact exercise like running builds bone mineral density, a measure of how strong bones are. One small study showed it to be more effective than cycling and even resistance training.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 of Outside Running Drawbacks of running outdoors include: 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.It can be dangerous. In addition to overuse injuries, there are other hazards outside: Falls, cars, cyclists, dogs, and other attackers. Avoid Injuries by Choosing the Best Surface to Run On The Verdict If your sole intention is to meet and maintain your cardiovascular fitness goals, a treadmill may be all that you really 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, limit it to no more than 40 percent of your overall training. Was this page helpful? Thanks for your feedback! Whether you're looking to run faster, further, or just start to run in general, we have the best tips for you. Sign up and become a better runner today! Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article 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. 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 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. 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. 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. 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.