Treadmill vs Outdoor Running: Which is Better for You?

Many people find themselves torn between using a treadmill or running outdoors for their cardio workouts. Let's compare these two options based on fat-burning efficiency, safety, speed perception, psychological impact, and running form.

An image of a corner inside a gym. In the foreground, there is a row of treadmills, with a man wearing a gray T-shirt and black shorts sitting on one of them. He is using a smartwatch and appears to be focused on his exercise. His hair is grayish-white. In the background, other people are using various exercise equipment, including another male wearing a black top.

1. Fat-Burning Efficiency

People often ask, "Which is better for weight loss, treadmill or outdoor running?" Studies have shown that outdoor running generally burns more calories due to wind resistance and varied terrain. For instance, a study by the University of Exeter found that runners on the road expend more energy than those on a treadmill set at zero incline. However, setting the treadmill at a 1% incline can make the energy expenditure comparable between the two.

2. Safety

Safety can be considered from two perspectives: accidental injuries and exercise-induced injuries.

Accidental Injuries: Outdoor running poses a higher risk due to uneven surfaces, obstacles, and potential traffic accidents. Treadmills, being in a controlled indoor environment, eliminate these risks.

Exercise-Induced Injuries: Treadmills may lead to repetitive strain injuries due to the consistent motion and lack of varied terrain. Conversely, outdoor running offers a dynamic environment that engages different muscle groups and improves balance, potentially leading to fewer overuse injuries.

3. Speed Perception

Runners often feel that they are running faster outdoors compared to on a treadmill. Research from Singapore confirms that runners tend to overestimate their speed on a treadmill. This discrepancy is likely due to the changing scenery and environmental stimuli during outdoor runs, which push runners to move faster.

4. Psychological Impact

Treadmills offer the convenience of year-round training, regardless of weather conditions. They also allow runners to watch TV or listen to music, which can make the workout more enjoyable. However, the monotony of running in place can sometimes be less motivating than the dynamic experience of outdoor running.

5. Running Form

The running form on a treadmill can differ from outdoor running. On a treadmill, the moving belt reduces the need for propulsive force, potentially altering your gait. Common mistakes include not aligning the pelvis over the feet and relying too much on the knees. To maintain proper form, avoid excessive forward lean, look straight ahead, and swing your elbows back to engage your shoulder blades.

Additional Tips for Treadmill Running:

Don't start at high speeds; keep it at 8 km/h to 12 km/h.
Look forward, not down.
Swing your elbows back to enhance shoulder movement.
Slow down gradually after your run to avoid dizziness.

A photo of a young woman using a treadmill in a gym. She is wearing a purple sports tank top and gray sweatpants, with her hair flowing over her shoulders. The treadmill is situated in a spacious room with various fitness equipment hanging on the walls, such as dumbbells and pull-up bars. Other fitness machines and mirrors can be seen in the background.

In conclusion, neither treadmill nor outdoor running is inherently better. It depends on personal preferences and circumstances. Mix both to keep your training varied and enjoyable.