Running Outside vs Treadmill

If you’re new to running, you’re probably curious about the differences of running outside vs treadmill training. It’s a common topic amongst runners, often with conflicting opinions and answers. Luckily, science has stepped in and told us that running on a treadmill is almost the same as running outdoors with some small tweaks to the settings. There are both positives and negatives to jumping on the treadmill.

Running on a Treadmill

Pro: Safety

Running on a treadmill within the confines of your home or gym is more safe than running outdoors. This is especially true in the winter months, when it gets dark outside early and running conditions become difficult due to bad weather. While it’s just as easy to fall on a treadmill (who’s not had a scare?) than it is outside, if you’re at a gym, at least there will be people to help if something does go wrong. Running on the treadmill rather than on a hard pavement is also more forgiving and reduces overall impact on your body – ideal if you’re starting training after an injury.

Con: You Underestimate Pace

A study in Singapore asked a test group to run outdoors and then match their speed on a treadmill. It found that the group ran slower on a treadmill than they did outside, despite them thinking they were going just as quickly as they would outdoors. The scientists conducting the study concluded that this is because you don’t get the same visual cues running indoors as you do outside.

The unmatched perception of speed is likely due to the distortion of normal visual inputs resulting from the discrepancy between observed and expected optic flow.

Nanyang Technological University, Singapore

Pro: Avoid the Bad Weather

Sometimes, it’s hard to find motivation. More so if it’s absolutely throwing it down with rain outside. Running conditions can become very difficult in the winter months when there’s a hard frost. Adverse weather can make for poor conditions underfoot and therefore heighten your risk of injury.

Con: It’s Easy to Get Bored

Whether you’re staring at a wall or at a TV, it gets old really quickly. The changing outdoor scenery is what makes running interesting. It is far too easy to look at the clock on a treadmill frequently and it appears that time is moving much more slowly, which is incredibly discouraging.

Here are a few things that can make your treadmill run more interesting:

• Listen to an interesting podcast
• Create a stimulating music playlist
• Try varying your settings every few minutes
• Interval training keeps things interesting, and has many health benefits
• Catch up on a TV show
• Vary your running style, trying a few minutes of high knees, for example
• Really focus on your form

BUT! Its Easy To Simulate an Outdoor Run

A study conducted by the University of Brighton concludes that running at a 1% grade on a treadmill accurately reflects the energetic cost of running outdoors. This takes into account the air resistance you encounter outdoors:

When running indoors on a treadmill, the lack of air resistance results in a lower energy cost compared with running outdoors at the same velocity. A slight incline of the treadmill gradient can be used to increase the energy cost in compensation.

University of Brighton, UK

However, this doesn’t accurately simulate outdoors, because the surface is never completely flat. Luckily, many modern treadmills are programmable, so you can create your own unique course profile with as many inclines and declines as you wish. You could even program your treadmill to simulate the exact course you’re training for. For less advanced treadmills, simply adjust the incline levels as you go.

Running Outside

You Learn How To Pace Properly Running Outdoors

When you run on a treadmill, it is far too easy to just set your pace and get on with it. Before you know it, you’ve completed your run at the same pace throughout and you haven’t pushed yourself to your potential. It certainly doesn’t help you find your own pace, an essential skill you need if you’re taking part in any outdoor runs.

Pacing is a very important discipline that you need to have for race day. The best way to measure this initially is with a run tracker on a watch or smartphone app when you’re running outdoors. Set your target to 5 kilometres and run as you would normally. Check how long it takes you to run each kilometre. Keeping consistent from kilometre to kilometre is tricky at first. It’s likely that you’re starting strong, and towards the end of the run, you’re feeling tired and your times are getting slower by each passing kilometre. This is an indication that you need to pace yourself a little better at the start of your run.

On the flipside, if you find it easy to maintain a certain pace throughout the 5 kilometres, it’s likely that you can push yourself a bit more to get a personal best. Try sprinting for your last half a kilometre, and if you finish and you think you can do more, try increasing the sprint distance at the end of your next 5K. Listen to your body.

Your Hamstrings Get A Better Workout Running Outside

It may be obvious, but when running on a treadmill, your stride is different than when you run outside. You use your quads to push off when running on a treadmill. When you run outside, your hamstrings will finish the stride cycle. However, on a treadmill, the movement of the belt does a lot of the hamstring work for you. On a treadmill, your hamstrings simply don’t get as much of a workout compared to outdoor running.

Running Outside Vs Treadmill – Which Should I Do?

There are benefits to both running outside and on the treadmill. If you run a few times a week, mix it up, take the weather into account and where you are in your training programme. Run outdoors two or three times a week, and once or twice on the treadmill. Most importantly, pick the type of training that you’re likely to stick to when you’re starting out. But your body will certainly appreciate the additional vitamin D and fresher air when you lace up and go running outside.

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