--- title: Treadmill: The Pros and Cons of Running on the Treadmill description: Is it better to run on a treadmill or outside on the pavement? It’s an age-old question and the truth is there are pros and cons to both. canonical: https://time.com/3825779/running-on-treadmill/ author: TIME article:opinion: false article:content_tier: free article:published_time: 2015-04-23T14:39:33.000Z article:modified_time: 2026-05-11T05:04:32.052Z article:section: Health og:title: The Pros and Cons of Running on the Treadmill og:description: Running on a treadmill is easier on your joints og:url: https://time.com/3825779/running-on-treadmill/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/bltb5a94f6b9e20f3ed/6987eb963c16392d794558d0/138708089-copy.jpg?branch=production&width=507&quality=75&auto=webp&crop=16:9 og:image:width: 507 og:image:height: 285 og:image:alt: woman-running-treadmill-gym og:type: article twitter:card: summary_large_image twitter:title: The Pros and Cons of Running on the Treadmill twitter:description: Running on a treadmill is easier on your joints twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/bltb5a94f6b9e20f3ed/6987eb963c16392d794558d0/138708089-copy.jpg?branch=production&width=507&quality=75&auto=webp&crop=16:9 ---  # The Pros and Cons of Running on the Treadmill by [Health.com](https://time.com/author/health-com/) ## Health.com Contributor Apr 23, 2015 2:39 PM UTC  Woman exercising on treadmill in gym Woman exercising on treadmill in gymGetty Images by [Health.com](https://time.com/author/health-com/) ## Health.com Contributor Apr 23, 2015 2:39 PM UTC Is it better to run on a treadmill or outside on the pavement? It’s an age-old question and the truth is there are pros and cons to both. There are definitely some types of workouts you can do better or more efficiently on a [treadmill](http://news.health.com/2015/01/02/7-ways-to-make-your-treadmill-runs-more-effective/). However, running on a ‘mill can create that aimless, never-ending ‘hamster wheel’ feeling for some. It depends on your goals, injury history, and preference, too. Here are 6 pros and cons to running on a treadmill versus running outside on the pavement or trail. **Pro: The difficulty level is the same** The question of difficulty level always arises when it comes to running indoors versus out. People assume that running outside is empirically harder than logging miles inside on a treadmill. However, research has proven that [setting the treadmill to a 1% incline](http://www.ncbi.nlm.nih.gov/pubmed/8887211) accurately reflects the same energy costs of running outdoors. So, it’s just as effective as long as you add a little incline. **Read more:** [15 Running Tips You Need to Know](http://www.health.com/health/gallery/0,,20841202,00.html?xid=time-treadmill-041615) **Pro: It’s easier on your joints** The smooth, cushioned belt is more forgiving than hard pavement or cement. Running on a treadmill can help reduce some of the impact on the joints and the body as a whole. This can be especially helpful when rehabbing or coming back from an [injury](http://www.health.com/health/gallery/0,,20815219,00.html). Make sure you ease your way back to the road following an injury by alternating treadmill and outdoor runs a few times a week, instead of going cold turkey. **Read more:** [7 Running Injuries and How to Avoid Them](http://www.health.com/health/gallery/0,,20815219,00.html?xid=time-treadmill-041615) **Pro: You can simulate race environments** Many of the more advanced treadmills allow you to create your own unique course profile, which you can use to simulate the exact course you’re training for. Even if you’re not [training for a race](http://www.health.com/health/gallery/0,,20813740,00.html), you can switch up your workout by choosing a certain trail or terrain from around the world, depending on the options, to make you feel as though you’re half a world away. You also have no worries of weather, temperature, or terrain issues while running on a treadmill, which can mean everything if you live in a very cold or wet part of the country. **Read more:** [7 Ways to Make Your Treadmill Runs More Effective](http://news.health.com/2015/01/02/7-ways-to-make-your-treadmill-runs-more-effective/?xid=time-treadmill-041615) **Con: You could lose your agility** Although the treadmill might provide your joints with more cushion, you don’t get the added benefit of running on [uneven terrain](http://www.health.com/health/article/0,,20411004,00.html) or pavement. Even if the ground outside might feel flat to you, it never truly is. Therefore, your foot and leg muscles are constantly making small adjustments to adapt to the changing surfaces. These adjustments are great for coordination and balance and will help improve your [ability to do everyday things](http://news.health.com/2014/08/12/5-exercises-that-will-change-your-life/). While treadmill running can help improve your overall fitness, it won’t mimic the real-life situations that are simulated through running outdoors. **Read more:** [Here’s How Much Running Is Healthiest for You, According to One Study](http://news.health.com/2015/02/02/when-it-comes-to-jogging-easy-does-it-study-suggests/?xid=time-treadmill-041615) **Con: You don’t work as many muscles** Because there is a machine powering the belt, the muscle mechanics differ when you run on the treadmill. Outside, you typically rely on your hamstrings to finish the stride cycle and lift your legs behind you, almost kicking your butt. But on a treadmill, the propulsion of the belt does much of that work for you. You use your quads to push off, but your hamstrings aren’t firing as much as they would if you were running outdoors. If you’re only running on the treadmill, be sure that you’re also doing cross training to work the muscles on the back of your legs, including your [hamstrings and glutes](http://www.health.com/health/video/0,,20768141,00.html). **Read more:** [10 Exercise Cheats That Blow Your Calorie Burn](http://www.health.com/health/gallery/0,,20793631,00.html?xid=time-treadmill-041615) **Con: It’s boring** There are no two ways about it: Running inside is boring. Even if you have the [best playlist](http://news.health.com/tag/playlist/) or you’re watching TV, it’s just too easy to look at that clock directly in front of you—and see that only 30 seconds have passed since the last time you checked it. (You can try covering the display with a towel to keep that clock out of sight). When running outside, the time naturally seems to move faster because you are literally covering more ground. Plus, you set a literal finish line for your run and see it getting closer and closer as you approach it. This provides you with a more natural sense of distance and will give you that extra push to finish strong when you feel like giving up. [_This article originally appeared on Health.com._](http://news.health.com/2015/04/14/the-pros-and-cons-of-running-on-the-treadmill/) ### You Asked: Your Top 10 Health Questions Answered  You Asked: Are Cleanses Healthy? Potions that claim to clear your body of toxins might sound alluring, but do they deliver? Illustration by Peter Oumanski for TIME  You Asked: Is Eating Dessert Really That Bad For Me? Bad news for sweet-eaters—except if you end your meals with this kind of treat. Illustration by Peter Oumanski for TIME  You Asked: What’s the Best Way to Whiten My Teeth? Yes, teeth whitening actually works—but here's why you have to dish out major bucks to see results. Illustration by Peter Oumanski for TIME  You Asked: Is Meditation Really Worth It? From easing stress to lowering heart disease risk, focusing your mind can do some amazing things for your body. Illustration by Peter Oumanski for TIME  You Asked: What’s the Healthiest Sweetener? Take a taste of the unsettled science of sweeteners. Illustration by Peter Oumanski for TIME  You Asked: Should I Go Paleo? The pros and cons of eating like a caveman. Illustration by Peter Oumanski for TIME  You Asked: Is Cracking Your Knuckles Bad? Here's what really happens to your joints when you snap, crackle and pop. Illustration by Peter Oumanski for TIME  You Asked: Is Running on a Treadmill as Good as Running Outside? You'll fool your body into thinking it's outside with this one small treadmill tweak. Illustration by Peter Oumanski for TIME  You Asked: Does Laughing Have Real Health Benefits? Here's proof that everybody could use a belly laugh. Illustration by Peter Oumanski for TIME  You Asked: What Is My Poo Telling Me? If you listen hard enough, you'll hear all kinds of health stories from #2. Illustration by Peter Oumanski for TIME ```json [{"@context":"https://schema.org","@type":"NewsArticle","@id":"https://time.com/3825779/running-on-treadmill/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/3825779/running-on-treadmill/"},"headline":"The Pros and Cons of Running on the Treadmill","datePublished":"2015-04-23T14:39:33.000Z","dateModified":"2026-05-11T05:04:32.052Z","description":"Running on a treadmill is easier on your joints","url":"https://time.com/3825779/running-on-treadmill/","keywords":["Exercise & Fitness","fitness","Exercise","Working out","Workout","gym"],"thumbnailUrl":"https://static.time.com/v3/assets/bltea6093859af6183b/bltb5a94f6b9e20f3ed/6987eb963c16392d794558d0/138708089-copy.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","author":[{"@type":"Person","name":"Health.com","jobTitle":"Contributor","url":"https://time.com/author/health-com/"}],"articleSection":"Health","image":[{"@type":"ImageObject","url":"https://static.time.com/v3/assets/bltea6093859af6183b/bltb5a94f6b9e20f3ed/6987eb963c16392d794558d0/138708089-copy.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","width":1200,"height":675,"headline":"woman-running-treadmill-gym","caption":"woman-running-treadmill-gym","creditText":"Getty Images","representativeOfPage":true}],"publisher":{"@type":"Organization","name":"Time","url":"https://time.com/","logo":{"@type":"ImageObject","url":"https://time.com/images/logo.png","width":528,"height":156},"foundingDate":"March 3, 1923","sameAs":["https://www.facebook.com/time","https://www.instagram.com/time/?hl=en","https://twitter.com/time","https://www.pinterest.com/timemagazine"]}},{"@context":"https://schema.org","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"item":{"@id":"/section/health/","name":"Health"}},{"@type":"ListItem","position":2,"item":{"@id":"/tag/exercisefitness/","name":"Exercise & Fitness"}},{"@type":"ListItem","position":3,"item":{"@id":"https://time.com/3825779/running-on-treadmill/","name":"The Pros and Cons of Running on the Treadmill"}}]}] ```