Treadmill vs Running Outside: 14 Pros and Cons to Consider Before Your Next Workout

Treadmills and open roads each have their own benefits. Which one should you choose?

Published June 25, 2024

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Running is simple. You don’t need a ton of gear to get started — some workout apparel and quality shoes will do. And you can essentially train anywhere … even indoors.

But deciding on whether to log your miles under the sun or under your own roof can spark a huge debate among athletes begging the question, Which is better: running on a treadmill or outside?

The answer, in actuality, is more complicated than you’d expect.

Each running scenario has its perks, and both can deliver a worthwhile cardio session. But alas, a winner must be crowned. So, let’s lace up and head out — err, in — to settle this dispute once and for all.

Running Outside

Pros

There’s more variety
Fresh air and vitamin D have mental benefits
May burn more calories

Cons

Weather is variable
More difficult to control pace
Harder on your joints

Pros of Running Outside

Endless Variety: Running outside offers more variety, which has both mental and physical benefits. Each route has its own twists, turns and varying terrain, requiring you to adapt continuously. This variety benefits your training by engaging different muscles and improving lateral stability in your knees, hips and ankles. It also enhances skills like pace management and footstrike, which are crucial for race preparation.

Mental Benefits: Outdoor running isn’t just great for your body; it’s good for your brain, too. Exposure to fresh air and sunlight boosts your overall well-being. Studies show that outdoor exercise can reduce anxiety, relieve stress and improve cognitive function. It also provides a refreshing break from daily routines, making it a great way to unwind and destress.

Higher Caloric Burn: Running outside can burn more calories due to natural challenges like inclines, wind resistance and varying temperatures. These factors require more effort, leading to a higher energy expenditure. Additionally, the ever-changing scenery can motivate you to run further and explore new routes, unlike the monotonous treadmill environment.

man laying on the ground on an outdoor track — Fresh air and vitamin D have mental benefits, too.

Cons of Running Outside

Weather Challenges: Outdoor running exposes you to the elements. Rain, wind and extreme temperatures can make running uncomfortable. While you can gear up for the weather, it’s not always ideal. Additionally, running at night requires careful planning and the right equipment for safety.

Pace Control: Maintaining a consistent pace can be challenging due to various external factors like traffic, weather, and terrain changes. While fitness trackers can help, they don’t always provide real-time data as accurately as a treadmill does. City runners might also face unexpected obstacles like stoplights and crowded sidewalks.

Impact on Joints: Running on hard surfaces like pavement can be tough on your joints. Despite advances in running shoes, the impact on knees, ankles and hips can cause discomfort, especially for beginners or those running long distances. While softer surfaces like trails or grass can reduce this strain, they aren’t always accessible.

Running on a Treadmill

Pros

Can run through bad weather
Convenient and efficient
Easier to control pace
Less impact on joints

Cons

Can get boring
Treadmills are bulky
Good treadmills are expensive
Injuries are common

Pros of Running on a Treadmill

No Bad Forecast: Treadmill running can be done anytime without worrying about weather conditions. You can comfortably run indoors, without the need for special gear like running jackets or headlamps. You can even set the temperature to your liking if you have a home treadmill, giving you complete control over your running environment.

Convenient: Treadmill running allows for easy transitions to other workouts, such as strength training or yoga. It also keeps you close to home, making it easier to attend to work emails or family matters immediately after your run, unlike outdoor running which can take you miles away.

Pace Control: On a treadmill, you control the belt’s speed and incline, ensuring consistent pacing without interruptions like stoplights or uneven terrain. Adjusting your pace is as simple as toggling the settings.

Less Impact on Joints: Modern treadmills often feature cushioned running decks that absorb shock, providing a softer landing for each step. This reduces discomfort in your joints, making treadmill running ideal for those with sensitive joints or recovering from injury. The constant, even surface is also beneficial for newcomers who don’t have to worry about uneven terrain.

Man sitting on a track — No form of running is risk-free but roads and even rubber tracks are harder on your joints.

Cons of Running on a Treadmill

Limited Variety: Treadmill running is straightforward and lacks the variation of outdoor routes. This can be suitable for simple runs but may not provide the lateral movement needed for road race training. Adjusting incline or decline can be cumbersome and is not as seamless as navigating natural terrain changes.

Monotonous: Running on a treadmill can quickly become monotonous, akin to running on a hamster wheel. While music or open windows can help, outdoor running offers more excitement and variety, preventing training ruts.

Bulky and Expensive: Treadmills are a significant investment, with premium models costing hundreds or even thousands of dollars. They also take up considerable space and are heavy to move. While some models fold for storage, they still require a substantial footprint.

Safety Concerns: Treadmills come with risks, particularly if there are pets or children in the household. According to The Washington Post, over 22,000 people were treated for treadmill-related injuries in 2019 alone. Always pay attention to safety when using a treadmill.