Running is one of the most popular forms of cardiovascular exercise, and runners are often faced with the choice of doing it on a treadmill or outdoors. Both options have their own advantages and disadvantages, and the choice between one or the other may depend on several factors, such as training goals, weather conditions and personal preferences.
Below, we look at the main differences between treadmill running and outdoor running, so you can decide which option is best for you.
Surface and land
Treadmill running:
The treadmill provides a flat, even surface, which reduces impact on the joints, especially the knees and ankles.
This can be beneficial for people who are rehabilitating from injury or who have joint problems.
In addition, some treadmills allow you to adjust the incline to simulate hills and uneven terrain, but do not fully replicate the variety that the outdoors offers.
Running outdoors:
Running outdoors involves tackling different types of terrain, such as asphalt, gravel, trails, grass and sand.
This not only challenges the stabilizing muscles more, but also offers a more varied and exhilarating experience.
However, uneven surfaces can increase the risk of injury, especially if you don’t pay attention to the terrain.
2. Air resistance and climatic conditions
Treadmill running:
When running on a treadmill, you don’t have to deal with air resistance, which can make running feel easier.
For this reason, many runners set a 1% incline on the treadmill to simulate the air resistance they would encounter when running outdoors.
In addition, the treadmill allows you to train in a controlled environment, regardless of the weather, which is a great advantage in extreme conditions of heat, cold, rain or snow.
Running outdoors:
Running outdoors exposes you to air resistance, which adds an extra level of difficulty and makes your body work harder to keep up.
In addition, weather conditions, such as wind, rain or humidity, can influence your performance and perception of exertion.
However, running outdoors allows you to enjoy the natural environment, which can be a great mental boost.
3. Psychological impact and motivation
Treadmill running:
Some runners find treadmill running monotonous and boring, as there is no change of scenery or interaction with the environment.
To combat this, many gyms and treadmills are equipped with screens that display virtual routes or allow you to watch television.
However, for some people, the lack of visual stimulation and the enclosed environment can make it harder to stay motivated.
Running outdoors:
Running outdoors offers a constant change of scenery and the opportunity to explore different routes, which can make the experience more enjoyable and motivating.
Exposure to sunlight and fresh air also has mental health benefits, such as reducing stress and improving mood.
In addition, variety in terrain and environment can make running feel less repetitive.
4. Control of rhythm and intensity
Treadmill running:
One of the main advantages of the treadmill is that it allows precise control of the pace and intensity of your workout.
You can set a constant speed, adjust the incline and perform specific workouts, such as high-intensity intervals, with great precision.
This is especially useful for runners who are training for a race and need to follow a strict training plan.
Running outdoors:
When running outdoors, pace control can be more difficult due to variations in terrain and weather conditions.
However, this can also be beneficial, as it teaches the body to adapt to different situations and develop a better sense of exertion.
Many runners enjoy the freedom of running outdoors, where they can vary the pace and intensity according to how they feel at the time.
5. Safety and comfort
Treadmill running:
The treadmill offers a safe and comfortable environment, especially if you run alone or at night.
You don’t have to worry about traffic, pollution or environmental hazards.
Plus, if you get tired or injured, you can stop immediately without worrying about being away from home.
Running outdoors:
Running outdoors, especially in urban areas, may involve certain risks, such as traffic, slippery surfaces or lack of adequate lighting.
However, running in safe parks or on safe trails can minimize these risks.
Running outdoors also exposes you to nature, which can be a big draw for many runners.
Conclusion
Both forms of running, treadmill and outdoor, have their own advantages and disadvantages.
The choice between one or the other will depend on your goals, personal preferences and physical conditions.
Treadmill running may be ideal for those seeking a controlled environment and less impact on joints, while outdoor running offers a greater physical and mental challenge, along with the added benefits of being in contact with nature.
Alternating between the two options can also be a great way to stay motivated and improve your overall performance.
