Running indoors versus running outdoors

2 mins to read

What are the pros and cons of running inside on a treadmill compared to running outside? Online personal trainer Andrew Cate settles the score.

Energy & exercise

Running outside

The feeling of running outside on a beautiful day is hard to match. It’s one of the best forms of exercise for burning fat, boosting your cardiovascular fitness and elevating your metabolic rate. You can enjoy all that nature has to offer by visiting a variety of different locations, and all this is powered by your own two feet.

Advantages

You can run anywhere, anytime, and it’s free
You get to enjoy the great outdoors, with scenery, fresh air and varying terrain
It’s easy to include rapid changes in speed needed for interval training
Uneven surfaces trigger a greater improvement in your balance, as you can’t rely on treadmill handles

Disadvantages

Enjoyment can be dependent on the weather, so have bad weather day alternatives
Not ideal in terms of safety or enjoyment in the dark – wear reflective clothing
There may be stoppages due to crowds and traffic, so plan your route well

The treadmill

Treadmills are one of the most popular forms of exercise equipment. They allow you to run (and walk) in the comfort of your own home or gym. They are ideal if personal safety, allergies or bad weather limit your opportunities to exercise outdoors, or if you like to exercise in front of the television. Treadmills allow you to monitor the precise speed and incline of your walks, which is an excellent way to measure your progress and see your improvement over time.

Advantages

Greater level of control over your workout
Consistent speed allows you to develop a good rhythm
Cushioning may reduce the impact on your knees and ankles
Easy to monitor your workout and measure your progress
Privacy. You can sweat all you like, and wear whatever you want, without prying eyes

Disadvantages

A noisy and bulky piece of equipment (although some models do fold up)
Expensive initial outlay – consider renting before you buy
Can get boring quickly. Listen to music, or position your treadmill so you can watch television
No wind resistance, so compensate by keeping the gradient at a minimum of two percent
No downhill option on the majority of models
You can only run alone (although some people may prefer this)

There are pros and cons to both indoor and outdoor running, and ultimately it comes down to what suits you and your individual preferences. Sometimes, the most effective exercise is the one you enjoy the most, because you are more likely to stick with it. A combination of both types of training may even be the best option for many, and could help to prevent repetitive overload injuries. If you are preparing for an outdoor event, make sure you do at least half your training outside so your muscles and joints can comfortably handle the demands of race day.