By Marnie Kunz
NASM-certified trainer and USATF- RRCA-certified run coach

Runners often ask me about the difference between running on treadmill vs outside. As a running coach and lifelong runner, I have done my share of runs on treadmills and outdoors. Although both forms of running offer health and fitness benefits, there are some key differences between treadmill running and running outdoors. In this article, I’ll go over the pros and cons of both ways of running and offer tips for incorporating both types of runs into your running routine for maximum benefits. If you need a training plan to give you guidance on treadmill workouts or outdoor workouts, visit the Runstreet Training Center and I’ll be happy to help you with a personalized running program.

Running on Treadmill Vs Outside - Pros and Cons

There are benefits and drawbacks of running on treadmill vs outside. The treadmill offers the advantage of an even, temperature-controlled environment that’s safer than running outside when it’s icy, snowy, there’s bad air quality, it’s dark outside, or the heat is too extreme. On the other hand, running outside offers more variety and inspiration while also preparing your body for outdoor races.

Running on a Treadmill: Pros

Most runners are not big treadmill fans but running on a treadmill does offer some benefits. The treadmill is a great option for having a safe running environment. If the weather outside is frightful or you can only run during nighttime hours, the treadmill is a great option. Also, the even surface of the treadmill offers more stability so you don’t have to worry about trips or injuries from uneven surfaces.

Some of the pros of hitting the treadmill include:

Having a controlled environment with a consistent pace and incline
Reduced risk of injuries from having an even, cushioned running surface
Protection from extreme weather such as snow, ice, heat, and humidity
Accurate performance metrics, with real-time pace and distance tracking
Ability to precisely control incline and decline for specific training goals (e.g., hill training)
Reduced impact on joints. Treadmills have more shock absorption which has less impact on your joints due to running on the treadmill belt instead of running on concrete. This cushioning can help preserve your bone health.
Improved cardiovascular health and fitness. If you have weight loss or maintenance goals, running on the treadmill also burns calories.
Convenience and accessibility because you can run anytime, regardless of the weather or time of day
Multitasking is possible if you want to listen to a podcast, watch TV, or listen to an audiobook (as long as you can balance and watch, I always have trouble watching screens on the treadmill)

Running on a Treadmill: Cons

The treadmill is not without its drawbacks as many runners will tell you. From being monotonous to worrying about tripping, it’s not a walk in the park for many runners. Here are some of the cons of treadmill running:

Monotony. The treadmill can be very monotonous, repetitive, and boring for some runners.
Limited sensory experiences. I usually do the immersive runs where the screen shows you different places but it’s still not the same as feeling the air outside and seeing the sights and sounds in the world.
Treadmill running doesn’t challenge your stabilization muscles as much as running outdoors on varied terrain so you can develop some muscle imbalances.
Doesn’t mimic outdoor running so if you’re training for a race, you will need to also do some outdoor runs for varied surfaces and terrain. Running on a treadmill often causes runners to shorten their stride.
The treadmill can get hot without much air circulation.

Running Outdoors: Pros

Running outside gives you fresh air, variety, and more options for scenery. Just as with treadmill running, running outdoors gives you a great cardio workout. Here are some of the benefits of running outside:

Improved cardiovascular fitness and endurance
Mental health benefits, including stress reduction, improved mood, and vitamin D (if it’s sunny outside)
Varied scenery and opportunities to enjoy the natural world, especially with trail running and running in parks
Engages more muscles than treadmill running by using stabilization muscles and core muscles to run over uneven terrain
Race preparation as your workouts will more closely resemble your race courses. Whether you’re training for a 5K or a marathon, training outside will help you prepare for your race conditions better than a treadmill.
Social opportunities to join running groups or run with friends, partners, or pets

Running Outdoors: Cons

Running outside isn’t all perfect. Severe weather conditions and pounding on pavement can pose health risks. Here are some of the drawbacks of running outdoors:

Weather-related hazards such as extreme heat or cold risks, rain, wind, and other conditions can disrupt your training or pose risks to your health.
Safety concerns such as traffic hazards and uneven surfaces can lead to trips or injuries. Also, running at night can bring more safety risks.
Environmental issues like air pollution and noise pollution
Less convenient than treadmill running as you’re dependent on the weather, daylight hours, and places to run.
Road running causes more stress on joints. Running on pavement long term can lead to repeated use injuries and even stress fractures.

Finding the Right Balance of Running Outside and on a Treadmill

A well-balanced training program can include both indoor and outdoor runs. Being able to run at the gym or at home on a treadmill is a great option to have when the weather is bad or you can’t run during daylight hours. The treadmill can also help you precisely measure your training incline and speed.

Running outside will help you prepare for races and strengthen your stabilization and core muscles. Also, outdoor running offers some added mental health benefits from being outdoors and experiencing the natural world. In general, it’s best to do your long runs outside to prepare for a half marathon, marathon, or ultra-marathon race.

Experiment with your training to do some workouts on a treadmill and some outside until you find the right balance for yourself. If you live in a cold climate, you may want to do more treadmill runs in the winter, whereas if you live in a hot climate, the treadmill may be your best option to beat the heat during summer training.

Treadmill Running Tips

If you’re hitting the treadmill, there are some things you can do to make the most of your run and prevent boredom. Create an upbeat playlist that helps you stay motivated while you run. You can also try running in immersive landscapes if your treadmill has that option.

Another way to break up the monotony of treadmill running is to do a treadmill speed workout such as interval training. This is one of my favorite ways to add variety to treadmill runs. Another option is to break up your run and do a mile or two before your strength training workout at the gym and then finish with a mile cooldown on the treadmill. I do this a lot when I’m doing weightlifting workouts in the winter and it helps treadmill workouts go by faster.

Also, follow a training plan. If you have a running program, this will help motivate you to get in your treadmill runs. Even if you’re in the off-season and don’t have any races coming up, set a training schedule for yourself so you can still get in your base miles.

Outdoor Running Tips

Running outside offers many possibilities, from running on a track to trail running. Make sure you find running shoes that feel comfortable and suit your training environment. If you’re running on trails with changing terrain, for instance, you’ll want to invest in a good pair of trail running shoes for extra traction and stability on uneven ground.

If you run on pavement or asphalt, get running shoes that have extra shock absorption to help cushion your joints from the high impact. Set your fitness goals and follow a training plan for guidance in your workouts. A good training plan will help reduce your risk of injuries and offer you variety in intensity and distances while preparing you for your goal race.

Listen to your body as you follow your training program. If you feel lingering aches and pains or exhaustion, give yourself extra rest time. And if you get burned out on running the same routes, try something new for a change of scenery. The beauty of running outdoors is that you have unlimited options.

Is Running on a Treadmill vs Outside Better?

There is no best way to run all the time. Running outside and running on a treadmill both improve your cardiovascular health and fitness and build your endurance. Training outdoors strengthens more stabilization muscles and prepares you for race conditions. The treadmill, on the other hand, offers convenience and a great option when the weather is bad.Ultimately, a well-balanced runner can do both indoor and outdoor runs. The running program that works best for you is the one you can stick to and enjoy.

If you need a running plan to help you crush your next race, visit the Runstreet Training Center for our 5K plans, 10K training plans, half marathon plans, and marathon training options. I can also create a Customized Running Plan just for you based on your fitness level, goals, schedule, and training environment.

Do you prefer running outside or on a treadmill? Follow and tag @Runstreet on Instagram to share your training and get cheered on. And don’t forget to sign up for our free newsletter to get more training tips, insights, and workouts delivered to your inbox.

Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

Running on Treadmill Vs Outside - Differences and Benefits