Running is a very easy form of exercise. Whether you are an experienced marathon runner or just beginning, one big question has many different answers among runners: Is it better to run on a treadmill or outside?

Both proponents of outdoor and treadmill running are united by their passion for the sport. Nonetheless, outdoor runners often perceive treadmill running as monotonous and unvaried, while those who favor treadmill running may appreciate the advantages of a controlled environment for their workouts.

You can get great benefits from both treadmill and outdoor running. In this article, we’ll look at the advantages and disadvantages of each, see which is better for losing weight, and cover other important points to help you choose what’s best for your fitness goals.

Treadmill running

Pros

Controlled Environment

Treadmills provide a consistent surface and controlled environment. This can make running more accessible for those who exercise at night or live in places with ever-changing weather.

Customizable Settings

Treadmills allow users to adjust speed, incline, and sometimes even pre-program specific workouts. This versatility helps runners target particular goals, such as interval training or hill simulations. This is also helpful for those returning from an injury, as they can progress slowly on a treadmill in a more controlled environment.

Reduced Joint Impact

Running on a treadmill may be better for your joints since most treadmills have cushioned belts to absorb some of the impact. In contrast, hard ground, especially sidewalks and roads, will not.

Convenience

Running on a treadmill is easy to fit into a busy schedule. Gyms and home treadmills let you run whenever you want, no matter what the weather is like outside.

Safety

Treadmill running eliminates safety concerns like uneven terrain, traffic, or poor visibility during nighttime runs.

Cons

Monotony

Unlike outdoor running, during which you can be surrounded by forests or beautiful greenery, indoor treadmill running involves staying in a fixed place where the treadmill is located. Some say this can become boring over time. However, many modern treadmills provide screens to simulate an outdoor run, which may make the experience more enjoyable. Nonetheless, many argue this will never live up to running outdoors.

Limited Muscle Engagement

Running on a treadmill doesn’t engage stabilizing muscles as much as outdoor running does, potentially leading to weaker overall muscle development. Some studies report lower muscle activity on the treadmill, whereas other studies find no difference. This may be due to the treadmill belt propelling you forward, making it ever so slightly easier for you to stay in motion

Cost and Accessibility

High-quality treadmills can be expensive, and gym memberships may not be accessible to everyone. This creates a financial barrier for some runners.

Outdoor running

Pros

Natural Terrain Variability

Engaging in outdoor running offers a unique array of terrain variations that effectively stimulates a wider range of muscle groups, thereby enhancing overall strength and coordination. This intrinsic diversity not only invigorates the physical challenge but also elevates an individual's motivation to maintain a consistent exercise regimen.

Mental Health Benefits

Studies have shown that exercising outdoors can reduce stress, enhance mood, and improve mental well-being. The changing scenery and fresh air contribute to these effects. Interestingly, a 2016 study found that spending at least 30 minutes per week around outdoor greenery, such as parks and forests, could reduce rates of depression by 7% and high blood pressure by 9%

Cost-Free

Running outside doesn't cost anything, except for the price of running shoes and workout clothes. This makes it easy for people of all income levels to participate.

Performance Training

Running outdoors mimics real-world situations, which is important for people training for outside races. Dealing with hills, wind, and various surfaces helps runners get ready for their events.

Cons

Weather Dependence

Extreme weather can mess up your outdoor running plans, which might cause you to miss workouts or find unsafe conditions. It's best to run outside when it's dry and pleasantly warm. Running in the rain, snow, or very hot or cold weather is not ideal and can be risky.

Safety Risks

Running in areas with bumpy ground, busy roads, and low light can be dangerous. Going for a run alone in places you don't know can also be risky. If you decide to run at night, make sure to wear bright clothes and carry a flashlight to help you see. Let someone know your route and when you plan to be back. It's even better to find a friend to run with.

Accessibility

Not everyone has access to safe or pleasant outdoor running locations, particularly in urban or industrial areas.

Which is better for weight loss?

The best exercise for weight loss is exercise that you enjoy.

Whether you prefer treadmill or outdoor running, regular aerobic exercise like running will burn calories to achieve a calorie deficit.

At least two distinct forms of running can effectively contribute to weight loss:

One approach is low to moderate-intensity running, commonly referred to as steady-state running. This method entails maintaining a continuous pace at a consistent level of intensity over a predetermined duration. Alternatively, high-intensity interval training (HIIT). HIIT comprises brief, intense bursts of exercise—typically lasting between 30 to 90 seconds—such as sprinting, interspersed with equal periods of rest, which may involve slow running or walking.

These results suggest it’s best to choose whatever type of running you can commit to.

Fortunately, you can do both HIIT and steady-state running on a treadmill or outdoors. However, if you’re sprinting outside, be sure to run on even ground to avoid injury.

Running offers many health benefits beyond just losing weight. It can help lower blood pressure, cholesterol levels, blood sugar, and reduce feelings of depression and anxiety.

If you’re new to running, be sure to speak with a healthcare provider first to make sure it’s right for you. It’s always best to start slow and gradually progress.

Important considerations

Whether you enjoy treadmill or outdoor running, it’s important to run safely.

Before starting a new exercise routine, talk to your doctor, especially if you have a long-term health issue like heart disease.

Make sure you're eating enough calories. Research indicates that long-distance runners and people on very low-calorie diets can have weaker bones. This is likely because their bones don’t get the support they need to heal properly due to not enough calories.

Recommendation

Running is most enjoyable when you love it and can keep doing it over time. The best option for you depends on what you like, your fitness goals, and your situation. If you can, try to include both treadmill and outdoor running in your routine so you can benefit from both. For instance, use the treadmill when the weather is bad or for interval workouts, and run outside for endurance and to feel good mentally.

Using a Coospo heart rate monitor can help you track your effort and stay within your target heart rate zone, making your training more effective and enjoyable.

Experts agree that having a balanced training routine is important. Dr. Reed Ferber, who runs a clinic for running injuries, says that mixing up your training—by changing the surfaces you run on and varying the intensity—can help prevent injuries from overuse and make your workouts more fun.

The best place to run is the one that keeps you motivated and allows you to stick with it. Whether you prefer the steady setting of a treadmill or the fresh air of outdoor paths, choose what fits your lifestyle and goals best.