We all know that cycling is an excellent exercise that is not only eco-friendly but also great for cardiovascular health. Similarly, running is a simple and effective way to exercise. It can be done anytime and anywhere, strengthens the body, helps in nutrient absorption, and reduces heart problems. For running enthusiasts, the treadmill is one of the most practical fitness devices. It allows people to exercise without worrying about weather conditions, making it a popular choice for home gyms.

Even if you prefer outdoor running most of the time, there are many reasons why you might want to use a treadmill. Maybe it's winter and your outdoor route is covered with snow and ice, or bad weather is making outdoor running difficult. Or perhaps you’re just bored with the monotony of outdoor running. In fact, you can simulate outdoor running on a treadmill and enjoy benefits such as stronger bones and improved calf muscles. While you can't fully replicate outdoor running on a treadmill, a few tips can help you get close. For example, setting your treadmill to a 1% incline, varying your speed, and adjusting your intervals can help mimic outdoor running. But before we delve into these tips, let's first understand the differences between treadmill running and outdoor running.

What Makes Outdoor Running Different?

Firstly, the momentum on a treadmill is different from running outside. On a treadmill, everything depends on the settings you choose. The pace is constant and steady, without any distractions. Outdoor running, on the other hand, offers intermittent momentum with pace changes, and varying terrain (uphill and downhill) provides inconsistent resistance. Secondly, there’s the aspect of wind resistance. When running outside, you’re running against the wind, which can slow you down. Indoor treadmill running is faster since there’s no wind resistance. However, you can simulate outdoor running on a treadmill to get a similar experience, which can improve your health, burn just as many calories, and build stronger legs.

Benefits of Outdoor Running

Depending on your workout goals, both outdoor running and treadmill running have their benefits. Here are some key benefits of running outside:

Enjoying Nature and Fresh Air Some studies have shown that running outside can make you happier because you get to enjoy nature, breathe fresh air, and bask in warm sunshine, which helps relieve stress and anxiety. Additionally, outdoor running is beneficial for your health as it provides a daily dose of vitamin D.

Making Running More Challenging Compared to treadmill running, outdoor running can be more challenging in terms of speed, strength, coordination, technique, and endurance. For example, if you live near hills or mountains, running on routes with inclines, declines, and switchbacks will challenge your legs more. Although most treadmills have an incline function, it doesn’t fully replicate the experience of outdoor running.

How to Simulate Outdoor Running on a Treadmill

With the following three simple tips, you can simulate outdoor running on a treadmill and enjoy the benefits of outdoor running:

Set the Treadmill Incline to 1% Sports medicine research indicates that setting your treadmill to a 1% incline can simulate outdoor running. This setting helps offset the lack of wind resistance indoors. However, I don’t recommend always running at a 1% incline, as outdoor terrains are rarely completely flat. Use the incline feature to make your runs more challenging.

Use Preset Workouts To experience the feel of outdoor running on a treadmill, it’s best to use some of the preset built-in workouts. These workouts often come with automatic settings that simulate uphill and downhill terrains. Note that some treadmills don’t have these automatic settings, but you can manually change the settings at intervals. Training on different terrain courses helps develop your muscles, leading to better overall health. Don’t be afraid to set higher inclines of 2%, 3%, or even 4% to simulate stronger winds.

Choose a Treadmill with Google Maps Capability Some advanced treadmills come with features that allow you to connect to Google Maps and choose specific terrains. The technology adjusts the incline based on real-life routes, helping you better simulate outdoor running on a treadmill.

By following these three tips, you can effectively simulate outdoor running on a treadmill. One of the most straightforward tips is to increase the treadmill incline to 1%, scientifically proven to mimic outdoor running. I hope you find these tips helpful!