Outdoor running vs indoor treadmill exercise: Which one is better?

Running exercise: Uneven outdoor surfaces like pavement and grass can result in more strain on joints and muscles. It is beneficial for stability and strength, but may be challenging for those with weaknesses or injuries (Photo: Jenny Hill via Unsplash)

Running enthusiasts often find themselves in a spirited debate: outdoor running versus indoor treadmill running. Each method comes with its own set of advantages and disadvantages, catering to individual preferences and goals. For those looking to step into the world of running or wanting to reevaluate their routine, understanding the benefits and drawbacks of each option is essential.

Let’s explore the unique aspects of outdoor running and indoor treadmill routine to help you make an informed decision.

Outdoor running:

Benefits:

Variety: Outdoor running offers the option of constantly changing your target place and scenery. The ever-evolving surroundings can keep runners engaged and prevent monotony, says fitness trainer Luke Catheral.

Increased challenge: Running outdoors often presents more challenges, such as hills and uneven surfaces, demanding more energy and effort. This can lead to a more intense workout, says Catheral.

Social aspect: Many runners enjoy the social element of outdoor running. Whether joining running groups, exploring new trails with friends, or meeting fellow runners along the way, it can be a communal experience.

Drawbacks:

Weather dependency: One of the primary drawbacks of outdoor running is its vulnerability to weather conditions. Extreme weather, such as strong winds, ice, snow, or heavy rain, can limit outdoor running opportunities.

Impact on joints and muscles: The uneven surfaces of outdoor surface, like pavement and grass, can result in more strain on joints and muscles. This can be beneficial for stability and strength, but may be challenging for those with weaknesses or injuries.

Safety concerns: Outdoor running carries potential risks, including stray animals. Safety can be a concern, especially for runners in remote areas without easy access to help.

Indoor treadmill running:

Benefits:

Comfort and convenience: Indoor treadmill running provides the comfort of a controlled climate, free from weather concerns. Whether at home or in a gym, runners can enjoy a consistent environment.

Joint and muscle protection: Treadmill surfaces offer a flat, even terrain, reducing the impact on joints and muscles. This can be beneficial for those seeking a gentler workout or recovering from injuries.

Customisability: Treadmills allow runners to set specific pace and incline levels, providing a tailored workout experience. Tracking performance metrics is also easier with built-in features or compatible devices.

Drawbacks:

Lack of mental stimulation: Running on a treadmill can become monotonous, especially without visual stimuli. Staring at a blank wall or display might not offer the same mental engagement as outdoor running.

Limited variety: Treadmills lack the diversity of outdoor terrains, potentially leading to repetitive workouts. While settings can be adjusted, it's challenging to replicate the variety found in outdoor running.

Less social interaction: Treadmill running tends to be a solitary activity, even in a gym setting. For those seeking social engagement during their runs, this can be a downside.

The best of both the worlds:

Rather than choosing one method exclusively, consider incorporating both outdoor and indoor treadmill running into your routine. This approach offers the benefits of variety and challenge while catering to different preferences:

Mix it up: Alternate between outdoor and indoor runs to keep your routine fresh. This allows you to enjoy the advantages of each method without getting stuck in a rut.

Try incentives: Make treadmill running more engaging by watching motivational videos or entertainment while running. Save music and podcasts for outdoor runs, where the natural scenery provides visual stimulation.

Outdoor comfort: Invest in appropriate gear for outdoor running to enhance comfort and safety. This includes shoes and clothing designed for varying weather conditions.

Join a running group: Whether indoors or outdoors, participating in a running group can boost motivation and provide a sense of community. Online running communities offer connections and support, even for primarily treadmill runners.