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. 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 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
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. 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
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, 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.
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 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. While treadmill running can help improve your overall fitness, it won’t mimic the real-life situations that are simulated through running outdoors.
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.
Con: It’s boring
There are no two ways about it: Running inside is boring. Even if you have the best 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.