The debate of what it’s like running on a treadmill vs outside running is a never-ending one. Some runners love the fresh air and the outdoors, and some enjoy the treadmill instead! If you’re a beginner to running, you might have a few questions about this topic. I’ve been running since 2016, and I’ve done my fair share of treadmill running at the gym, at home and also outdoor running. So let me break it down for you.
Your ultimate guide to running on a treadmill vs outside: What’s included
- My own market research
- Pros and cons of treadmill running
- Key differences in a treadmill vs outdoor run
- Is a treadmill or outdoor run better for you, personally?
- FAQs about treadmill vs outdoor running
Market research on treadmill vs outdoor running
I’m part of a group on Instagram called ‘Engaged Runners’, ran by David Betts, who’s on Strava too. We’re a group of people who love running across the United States, the UK and other countries too. I asked the question who prefers treadmill or outdoor running, and these were some responses!
“Defo outside! But dreadmills have a place”
“Outside all day long”
“I get so bored on the treadmill”
“I get bored easily in general, I need to move with the scenery”
What are the pros and cons of treadmill running?
Treadmills give you more control than the outdoors
If you run on a treadmill, you’ll tend to have far more control of your environment. For example, there’s no fear of being sunburnt or feeling overly hot from the sun’s rays. There’s also no concerns about getting drenched in the rain, sleet or snow. And there’s no gusts of wind or hail there either. In fact, if you can place your at home treadmill near a window, or find the gym treadmill next to a window, you’ll get a nice bit of fresh air to keep you a good temperature. But then you still have full control of being out of the elements.
Treadmills are safe, mostly
Treadmills are safer than the outdoors in several ways. You’re running on the machine so you don’t need to check for vehicles or cyclists before you cross the road, or spot check over your shoulder on a trail run if you’re doing an ‘out and back’ route. Having said that, there is the little risk that you may fall off the treadmill. For example if you lose concentration or misstep or lose your balance etc.
The CNN reported on news from the US Consumer Product Safety Commission, with regards to treadmill safety.
More than 22,000 treadmill injuries resulted in hospital emergency room visits in 2019, a spokesperson for the federal agency told CNN.
So you do need to be careful. I’ve mis-stepped or felt a change in my running rhythm and had to be mindful. But I’ve never fallen off of a treadmill. There’s usually a clip on the treadmill that allows you to secure yourself to the treadmill for extra safety. But my advice (as an experienced treadmill runner) would be to start slow and steady and get used to the feel and experience of a treadmill; it’s very different terrain to the outdoors.
Treadmills are convenient
If you have a treadmill at home, then it is very convenient. Equally, if you can access a gym membership where you can go and use their cardio equipment like treadmills. It can be quite convenient and easier to hop on the treadmill rather than going outside. And if you’re paying a monthly fee, that keeps you accountable for going to the gym to use the treadmill.
Treadmills have adjustable settings
It sounds obvious, but treadmills do give you way more control when you’re running because they have settings. You can control the exact pace* and incline at the click of a button. Not only that, but it also increases in pace in tiny increments so you’re not doing big sudden jumps in pace. So if you’re new to running and you’re looking for a very steady increase and just want to slowly get used to the movement, treadmill running has its benefits.
*Want to know what your treadmill pace to running pace is? Use my treadmill speed to pace chart.
Treadmills don’t impact your knees as much
Why? Because the terrain of a treadmill is very different to road running. The material of the running belt is softer than concrete. It might not feel loads softer if you’re quite new to running, or are quite heavy footed. But it is. That’s why, even studies show, treadmill running doesn’t actually have as much of an impact on your joints than outdoor running.
In fact, a 2021 study mentioned in Medical News Today has more to say.
A 2021 studyTrusted Source suggests that combining physical therapy with incline walking on a treadmill is more effective than physical therapy alone in managing OA. The study participants who added uphill walking to physical therapy could step farther, walk faster, and experience an overall increased range of motion in their knee joints.
Treadmills don’t ask for as much effort from you
If you find treadmill running hard, you might not believe me on this one. But the science of how the treadmill functions does mean your legs and your body are doing less work than you would if you were running outdoors. If you’re running outdoors, you have to propel your body forwards and make the leaps with your legs.
Obviously there’s an element to this movement when you’re on a treadmill. But the belt is moving for you. So although yes, you’re still very much moving, you’re not having to ‘push off’ as you would on a trail or road run to keep the momentum.
Treadmills give you less options (no terrains, down hills)
This can be part of why some runners don’t like treadmill running. Treadmills do give you less variety. You have the option to incline and speed up, sure. But you can’t experience turning, sharp corners or down hills when you’re on a treadmill. You also don’t get the feel of the different terrains, so trail or road etc.
If you just want to get some movement in and you’re not interested in the variety, you’re not alone. Lots of people feel the same as you. I personally prefer having the extra experiences that running outside gives me. But treadmills do also work if you don’t mind not having the downhills or other things.
Treadmills give you the impression you’re working harder than you actually are
I eluded to this from my own market research earlier in the article, but this is another huge reason regular runners don’t like treadmill running. It feels so hard. It’s why runners will refer to it as the “dreadmill”. There’s lots of studies that have been done in 1996, 2012 and 2019, as Runners Connect discusses. The studies analyse the perceived effort level (how hard it is), the oxygen levels, and pace. They look at the same runners using a treadmill compared to outside running.
The biggest thing that stuck out to me was this:
Running performance was consistently worse on the treadmill, whether it was time or distance.
I can completely vouch for this. Running on a treadmill, for me, is extremely hard. In fact, I’m often checking my Garmin Forerunner watch.. because time feels so slow on a ‘dreadmill’! Everything feels harder and slower.
Treadmills can be boring
This leads me nicely onto the last con of treadmill running, compared to outdoor running. Treadmill running can feel really boring. You’re running on a stationary machine, so you’re not getting the variety of scenery that you would on a outside run. You’re also not blessed with the elements.
Of course, what I said earlier still stands. You can’t control the elements and so treadmills work if you don’t want to run in the rain. But some runners love the feeling of embracing the weather full on. For example, I find running in the cooler weather, and the rain really refreshing.
Treadmill running can also be a bit dull because you’re not getting the (literal) twists and turns that an outdoor run brings. Being able to incorporate different terrains like gravel, grass, road and trail switches things up as you’re on the go. There’s an awful lot more that can keep you distracted, engaged and motivated. For example, passing pedestrians, checking for other road users, trees and other scenery, other runners passing you by.
Running outdoors is also very accessible
Anyone can run outdoors. You don’t have to live in the countryside to run outside. If you’ve got a(ny) pair of trainers, you can go and run outdoors. So, you don’t have to have the gym membership.
Running outdoors helps your whole body and brain
When you’re running outdoors, your body works a bit more holistically. As you take on the different terrains and hills (both inclines and declines), your body appreciates the versatility. For example, if you’re on a treadmill you’re only ‘exposed’ to that running belt material, and potentially an incline.
But if your legs and feet are in contact with the gravel, grass, road and any other terrains, your body reacts differently as your feet touch the floor.
Your brain also gets involved a lot more when you run outdoors. In fact, a 2023 study from PubMed prove it.
Time spent in natural outdoor environments has been found to lead to increases in cognition similar to those resulting from acute exercise.
Have you ever heard the suggestion to get outside for a quick break? There’s a reason. The shapes and colors that we see outside (the green trees, the flowers, the movement of nature) helps our brain kick into action a little bit. That’s why you’ll often feel refreshed once you’ve been outside. In fact.. UO physicist Richard Taylor proves this, when he summarizes his research into fractals; that’s those shapes and sizes that we see in the heart of nature.
Fractals can reduce stress and mental fatigue for the observer by as much as 60%
So, let me bring this back to running outdoors. If you run in nature, it’s better for your body and your brain’s health.
Running outdoors does have (some) safety risks
Running outside is great for mental health. But it’s equally important to stay safe when you’re running outdoors. Hopefully, you live in an area you feel safe enough to go for a jog, and that any risks of any predators are low. It’s also important to stay seen on the roads by other road users.
I will share my WhatsApp location with my other half when I go for a un, especially if it’s getting darker or it’s a longer run. He also knows the few routes I will take, just in case. As for being seen by cars, I wear a running flashlight from Amazon.
Running outdoors can feel thoroughly enjoyable
I can’t stress this one enough. Running outdoors regularly enough can really change your life. The mood boost it gives you is uplifting. This is called the runner’s high. You can get this adrenaline and endorphin rush from a treadmill, but I’m sure many runners would agree that it’s not quite the same.
You can get real mental clarity from running outdoors. It’s something a lot of outdoor runners will talk about. When you’ve had a stressful day or have a lot going on in your head, running outdoors can make a huge distance. It has a real capability to dust of the cobwebs and really help you clear your head.
Key differences in running mechanics
There are some differences we’ve talked about already with regards to how your body moves on a treadmill run versus an outdoors one. But my advice is this. Don’t get too tied up into this. If you want to know how to start running, just start. A run is a run. Do which one you like the sound of the most and go for it.
Is a treadmill or outdoor run better for you, personally?
It depends on what you want from your run, and where you’re at health wise. If you’re training for a race like a half marathon or 5K, you’ll want to experience the different terrains, inclines, and get used to the elements, because you don’t know what the weather will be like race day!
If you’re not sure what your running goals are, speaking to a running coach can help give you direction. But if you don’t have a strong preference, then either type of running is good running!
ike the idea of going for a jog in nature? Here’s my guide on how to start running outside to help!
Written by Katie McDonald, 5th March 2025.
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