Treadmill vs Outdoor Running: Which Is Really Better for You?

Millions of enthusiastic, informed people are fans of running.

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Runners have differing ideas about one important question: is jogging outside or on a treadmill preferable?

Both systems’ proponents are passionate about running. While treadmill runners might prefer running in a controlled setting, other outdoor runners find treadmill running dull and repetitive.

Thankfully, there are advantages to both kinds of running.

To assist you in selecting the best option for you, this article weighs the benefits and drawbacks of both outdoor running and treadmill use.

Treadmill running

On a treadmill, an exercise equipment with a rotating belt that you can regulate, you can run or stroll. The majority of fitness centers provide treadmills, or you can buy one online or at stores.

Pros

You can use a treadmill day or night and in any environment because most of them are inside. Those who work out at night or reside in areas with unpredictable weather may find running easier as a result.

The majority of treadmill runners appreciate the many features that a treadmill can provide, including accurate control over their pace, slope, and intervals.

Because they may make gradual progress in a more controlled setting on a treadmill, this is especially beneficial for people recovering from injuries.

For instance, because of things like uneven terrain and slick sidewalks, running outside may be riskier for someone recovering from an ankle injury.

Treadmill running often provides joint-friendly benefits, thanks to the built-in shock absorption from cushioned running decks that soften each footstrike. Hard surfaces, such as sidewalks and highways, on the other hand, won’t.

The majority of research indicates that neither type of running damages the knees or joints, despite what many people believe.

Cons

Indoor treadmill running entails being in a set location where the treadmill is located, as opposed to outside running, when you may be surrounded by forests or lovely flora. According to some, this can eventually get monotonous.

Nonetheless, a lot of contemporary treadmills come with screens that replicate an outdoor run, which could improve the experience. That said, many runners firmly believe outdoor routes can’t be matched

Furthermore, one study that compares muscle activation during treadmill running versus outside running yields contradictory results. Lower muscular activity on the treadmill is detected by some research, whereas others show no difference at all. This could be because the treadmill belt pushes you forward, making it just a little bit simpler for you to keep moving.

Because of its limited settings, many runners report taking shorter, less natural strides when jogging on a treadmill. But this is debatable. According to a 2020 study, running outside and on a treadmill did not significantly alter gait stride.

While buying your own treadmill might cost anywhere from hundreds to thousands of dollars, using one at the gym costs $10 or more a month.

Summary

Treadmill running offers several advantages over outdoor running – it’s easier to fit into a busy schedule, requires no special route planning, and typically feels less physically demanding. The unchanging environment can get monotonous for some people, and it tends to be more costly and use fewer muscle groups.

Outdoor running

Outdoor running means running on a sidewalk, path, trail, or other outdoor surface.

Pros

Because of the fresh air, the challenge of uneven terrain, the shifting landscape, and the physical activity, most runners believe that jogging outside is much more enjoyable than running on a treadmill. Endless number of jogging routes available.

An individual’s urge to keep exercising may rise as a result of the greater diversity.

Running outside may provide additional benefits by fostering a sense of connection with nature, even if both treadmill and outdoor running have health benefits such as lowering blood pressure, improving endurance, and lowering the risk of depression.

It is worth noting that a 2016 study found that spending at least 30 minutes per week in outside green areas, such parks and forests, could reduce depression by 7% and high blood pressure by 9%.

Because of the various difficulties and environments you may encounter, running outside can also help you strengthen different muscle groups and improve your balance. Examples of such activities include avoiding other path users, running up hills, and leaping over puddles.

Additionally, research has shown that running outdoors can strengthen bones because you are jogging on harder surfaces. More stress and gravitational force can be experienced by the bones as a result, which is essential for bone metabolism.

Finally, running outside is completely free if you do not count the cost of running shoes and exercise gear. People can now run regardless of their income level.

Cons

Running outside is best done in dry, mildly warm weather. In contrast, it is less desirable and dangerous in severely cold or hot weather, as well as in the rain and snow. However, you can run outside in most weather conditions if you are prepared, train, and wear appropriate clothing.

Running in extremely hot or cold temperatures might also make you more susceptible to dehydration. If you are not rehydrating and wearing the appropriate clothes, this could be fatal.

Running in darkness not only raises your chances of injury but also introduces safety concerns that don’t exist in daylight conditions.

Wearing fluorescent gear and a light will help you see if you decide to run at night.Inform a friend of your destination and anticipated return time. Even better, get a running partner.

Summary

Running outside exposes you to more nature, which has been linked in studies to better mental health and a lower risk of chronic illness.However, folks who workout at night or in harsh regions might not be able to run outside.

Which is more effective for losing weight?

Exercise that you enjoy is the most effective way to lose weight.

Consistently engaging in cardio activities like outdoor running or treadmill workouts helps create a calorie deficit by increasing energy expenditure.

Running a few times a week improved fat reduction, according to a 2016 study. It is interesting to note that while the majority of participants lost a large amount of weight, they also gained muscle mass.

Running in at least two different forms may help you lose weight.

Running at low to moderate intensity, commonly known as steady-state running, can help you lose weight. This entails running continuously for a predetermined amount of time at the same intensity.

High intensity interval training (HIIT) is an alternative. HIIT alternates between short, intense 30-90 second effort periods (such as all-out sprints) and equal-duration recovery phases (like brisk walking or light jogging).

Runners can choose their environment – treadmill or open road – for any training style, be it explosive interval training or continuous endurance running. A person’s effort and enjoyment during exercise, as well as how frequently they exercised, determined how much weight they lost.

According to these findings, it is advisable to select a running style that you can dedicate yourself to.

The good news? Treadmills and outdoor routes both accommodate high-intensity interval training as well as traditional endurance running. To prevent injury, though, make sure you are running on level ground if you are sprinting outside.

Running in any form can help you lose weight and improve your health in many ways, including lowering blood pressure, cholesterol, blood sugar, anxiety, and depression.

Make sure running is right for you by first consulting a healthcare professional if you are new to it.

Crucial factors to take into account

Running safely is crucial, regardless of whether you want to exercise on a treadmill or outside.

Consult your doctor before beginning a new fitness regimen, particularly if you have a chronic illness like heart disease.

Exercise regimens that are started too quickly run the risk of injury or more catastrophic but uncommon consequences, such a heart attack.

Additionally, confirm that you are getting adequate calories.

Extreme distance runners and people following extremely low-calorie diets have been found to have weaker bones, most likely as a result of long-term injury and a lack of calories necessary for healthy bone healing.

No matter if you run on a treadmill or outdoors, eating enough food and resting between runs helps your body recover properly.

Recommendation

When you can run consistently and love it, it is the finest.

Running outdoors or on a treadmill has several advantages, including a decreased risk of chronic illness and enhanced mental well-being.

Which kind of jogging is ideal for you will depend on your preferences, surroundings, and financial situation. Try running on a treadmill or outside, or switch between the two if you are not sure.

Running is really good for your health and wellbeing in any case.