Is It Better to Run on a Treadmill or Outdoors?

In the quest for better health and achieving various fitness goals, people continually explore different exercise methods, and I believe you are no exception. When it comes to simple and effective workouts, running always stands out for its numerous benefits. We all know that running is good for us—it improves our mood and appearance, strengthens our hearts, and clears our minds. Furthermore, it also makes our muscles stronger and helps us maintain a slim figure. However, the benefits of running extend far beyond the obvious. In fact, there is no system in the body that doesn't benefit from running. From head to toe, running provides a full-body workout, improving all aspects of your health.

A group of people exercising on treadmills in a gym is depicted in this photo. In the foreground, a woman wearing a purple top and gray pants is using a treadmill with focus and concentration. In the background, three other women are visible, all dressed in athletic wear.

Running is a fantastic form of exercise, and you can choose to run on a treadmill or outdoors to enjoy all its benefits. However, the question of whether it is better to run on a treadmill or outdoors has sparked much debate among runners. While there are strong opinions on both sides, there is no absolute right or wrong answer. In reality, both methods have their pros and cons. In the following article, I will introduce the advantages and disadvantages of running on a treadmill and running outdoors, hoping to help you determine which method suits you best.

Pros of Running on a Treadmill

Not Limited by Weather or Temperature Running in bad weather is always uncomfortable. Whether it is due to strong winds, heavy rain, or hail, many weather factors can cause you to skip outdoor training, easily leading to a loss of motivation. Additionally, running in hot weather poses risks of dehydration or heatstroke, while running in cold weather increases the risk of slipping. But by running on a treadmill at home or in the gym, you can avoid bad weather and uncomfortable temperatures. You will be in a climate-controlled environment and will not be affected by any adverse outdoor weather or temperatures.
Less Impact on Joints While regular running inevitably impacts the joints, especially the knees, running on a treadmill has less impact on your joints than outdoor running. Treadmills usually have shock absorption systems that provide a safe cushion for your back, joints, knees, ankles, and muscles. Additionally, some researchers have found that treadmill running generally has a shorter stride length and a higher overall stride frequency compared to outdoor running. This can further reduce the impact on joints such as the knees, ankles, and hips.
Make Running More Fun When running outdoors, you may only run in a monotonous manner, which can become boring over time. But if you run on a treadmill, your running experience can be more enjoyable. Typically, treadmills come equipped with phone stands and built-in Bluetooth speakers, allowing you to watch your favorite videos or listen to your favorite music while running. This can make your running sessions more fun. Additionally, some treadmills have adjustable inclines, enabling you to experience the fun of incline running.

Cons of Running on a Treadmill

While running on a treadmill has many advantages, it also has some drawbacks. First, if you use the treadmill improperly, you risk getting injured while running on it. Second, because treadmill running does not involve turns, it limits your ability to improve lateral agility.

This photograph shows three individuals exercising on treadmills in a gym. The man in the forefront wears a red vest and black gloves, smiling as he seems to enjoy the workout. Behind him are two women, both dressed in athletic attire, slowly jogging on their respective treadmills.

Pros of Outdoor Running

Enjoy Nature and Fresh Air Some studies have shown that outdoor running can make you feel happier because you can enjoy nature, breathe fresh air, and bask in the warm sunshine, which helps relieve stress and anxiety. Additionally, outdoor running is good for your health, as it provides a daily dose of vitamin D.
More Challenging Compared to treadmill running, outdoor running can be more challenging. This applies not only to speed but also to strength, coordination, technique, and endurance. For example, if you live near hills or mountains, running routes with inclines, declines, and switchbacks will challenge your legs more. While most treadmills have incline functions, they are limited compared to the varied experiences of outdoor running.

Cons of Outdoor Running

Limited by Weather Conditions When the weather is bad, such as during heavy rain, snow, or hail, you cannot run outdoors. This limitation is the biggest disadvantage of outdoor running, causing you to miss many running opportunities.
Potential Danger and Risk of Injury During outdoor runs, you may encounter different and uneven terrains, which can increase the risk of injury. Additionally, outdoor running can expose you to dangers such as falling, or collisions with cars or pedestrians.

A photograph depicting two individuals exercising on treadmills in a gym. In the foreground, a woman dressed in a black sports vest and gray shorts, with her hair tied in a ponytail, is focused on the distance. In the background, a man wearing a black sleeveless shirt and dark shorts is running on a treadmill.

In this article, I introduced the pros and cons of running on a treadmill and running outdoors. Running in any location is a good choice. I hope you can benefit from running.