Running On A Treadmill Vs Outside, Which Is Better for Triathletes?
The debate of running outside or on a treadmill has been going on for some time, with each runner having their own preference. There are fans of both running forms that are passionate about why their choice of running is superior to the other.
Science can give us an insight into the discrepancies between running on a treadmill and running in the open air, however, what constitutes the more beneficial option depends on the aims, inclinations, health requirements, and availability of external running paths and gyms of the runner.
There truly isn’t one correct answer. The superior option will be determined based on the wishes and requirements of each person running, as well as the desired outcomes.
This article will cover the advantages and disadvantages of both choices. Ultimately, you can act as a judge and determine the optimal choice for you.
Outside Running Pros
May Burn More Calories
If you have noticed that running outside is more challenging than running on a treadmill, you are right. Experts generally come to an agreement that even if there isn’t clear definitive proof, running outdoors gives you a better chance to burn more calories than running on a treadmill.
Temperature and inclines are two primary factors which demand the body to strive more intensely while running, and a forceful headwind can completely alter the challenge. It is similar to dragging a parachute behind you, and the mixture of aerobic and resistance exercises is objectively better at burning calories than aerobics on its own.
The kind of terrain you’re covering can boost your energy output. Sand requires a lot more energy for vehicles to move on than a paved road because the sand does not have a bouncing effect.
Prepares You For Road Events
If you are training for upcoming running competitions, you should consider going outdoors and jogging for a portion of your preparation.
If you only train on a treadmill and have to participate in a 10K, half marathon, or other race on a road that includes inclines, twists, various surfaces, wind in your face, and the heat of the sun, you will be miserable and disconcerted.
On a treadmill your workout can have an incline to match the hills of the outdoors, however, this is only the beginning of what you may encounter in an actual race.
Provides Exposure To Sun And Nature
Investigations have proven that being surrounded by nature can have noteworthy advantageous effects on both physical and emotional well-being, similarly as does regular exercise. Working out in nature may offer additional advantages compared to exercising inside.
It is well-known that spending time in nature can help to reduce stress and anxiety, as well as improve one’s concentration. The positive effects of these practices have been quantified and determined through physiological factors such as blood pressure and cortisol levels.
If you choose to exercise outdoors by running, you are not only able to take advantage of these advantages, but also those connected to physical activity, such as improved cardiovascular and musculoskeletal health, better regulation of your mood, and improved sleep quality, among other advantages.
Generally More Fun And Scenic
Jogging in gorgeous locations like the beach, with palm trees all around, or out in the mountains is far more enjoyable than having to keep yourself confined to a treadmill in front of a monitor – no matter how chic and technologically advanced it may be. Nothing is as interactive as just getting out there.
Natural Environments Allow For Skills Training
No matter how hard companies that make treadmills try, they will never be able to recreate the natural outdoors. When you go for a jog outside, you must battle various surfaces, rises and dips in the surrounding area, the pressure of the wind, and numerous other things.
Jogging outdoors provides lots of chances to practice abilities like breath-holding, managing speed, altering the length of your stride and much more. The presence of these organic parts additionally promotes the increase of muscles which keep the ankles, knees, and hips stable, decreasing the chance of harm in the future.
Outside Running Cons
Higher Risk Of Harassment
This is a topic that nobody wants to bring up, yet it is critical. Jogging in nature, particularly if a female, brings with it an inherent intimidation of being the target of harassment and potentially other criminal offences. Of course, there are things you can do to keep yourself safe, such as:
- Running only on well-trafficked and well-lit roads
- Running with a dog or a friend
- Wearing bone-conduction headphones or leaving one earbud out
- Sharing your location with someone and keeping your phone on your person
- Running only in daylight hours
Nevertheless, even during the day, there is still an element of danger and it is essential to pay attention while exercising in the open air.
Subject To Time And Weather Constraints
Imagine having an outside jog planned, and you’re very excited about it. When it’s the right moment to go outside, the rain instantly starts to fall and can’t be avoided.
You could take precautions such as wearing a rain jacket and putting your phone in a waterproof holder, but who wants to end up with wet socks? It is okay to opt out of running due to bad weather. Torrential rain, snow, and icy conditions combined with extreme heat can hinder the ability to run.
Many places do not allow outdoor running to be done during the dark, so the time of day is a factor for runners outside to consider.
Harder On The Joints
It is not true that running leads to knee problems later on in life, despite what many people think. Contrary to popular belief, a 21-year research project has revealed that regular running can actually reduce the chances of being disabled when you are older.
That said, anecdotal evidence is sometimes the best evidence. The surface of the pavement doesn’t have as much cushioning as the treadmill, leading to many people finding it to be harder on the ankles, hips and knees than if they were running on a treadmill.
We would suggest that if you desire to exercise outdoors but find it difficult on your joints, you should opt for softer terrains. Instead of jogging on the path, run on the grass bordering it.
Trails composed of grass, hard-packed sand and dirt are more shock-absorbent than a road made of pavement. One could have a smoother run with gravel than pavement, if they have sensitive joints, although running on gravel can be more strenuous if the surface isn’t sufficiently compact.
Generally More Difficult To Control Pace
It is very hard to determine your running pace if you do not have a watch that can show it on a display when running outdoors. Even if you have a fitness tracker, it can still be difficult to stick to your desired speed when running outside since you’re affected by many external factors like wind, hills, and having to move around other people and intersections while running in an urban setting.
For jogging, selecting a route without any vehicle traffic such as a track at a park can help to keep your running pace in check. This way, you can maintain your speed without having to stop for traffic signals.
It is impossible to manipulate the aspects of nature like wind and the land, yet running at a steady tempo in those scenarios requires good preparation.
Can’t Do It At Home
Obviously, exercising outside is the only option if you decide to go jogging. If you are situated in a spot that is both secure and gorgeous, this isn’t an issue, however for some individuals, it is just more secure to work out inside the house.
If you have children, additionally, running outdoors requires childcare or coordinating your running times with school timetables.
Treadmill Running Pros
Convenience
Having your own treadmill in your residence is incredibly helpful for someone who is often on the go. You can go for a jog at any moment, both day and night, and choose when is best for you to have your workout session.
If you must look after children, be present; be ready for the plumbing technician, and be ready to accept delivery. There is no need to worry about dropping the ball while exercising in the comfort of your own home.
Moreover, you don’t need to stress over stormy weather, traffic jams, stop signs, or running when it’s dark, and can run in a serene, managed environment consistently.
Entertainment
You can find different ways to enjoy yourself from the convenience of your own home to pass the time. View a movie or show you have been struggling to see or listen to a podcast or audiobook.
Some treadmills come with the option to choose a famous course, like the New York marathon, so you can have an experience where it feels like you’re running alongside other people.
Data Tracking
You don’t have to monitor the time or keep an eye on your workout details when walking or running on a treadmill. Your important numbers will be displayed on the display in front of you: the distance you’ve gone, your speed, how long you have been running, and, in some cases, even your heart rate.
It is simple to keep an eye on your advancement just by planning ahead.
Consistency
Staying at a set, regular speed is simpler on a treadmill compared to when running outdoors.
Insert the desired speed into the treadmill control panel and start your exercise.
You won’t experience any hindrances such as wind drag or hot temperatures that could cause a decline in speed and you won’t find yourself suddenly varying your speed without being conscious of it.
Less Impact
Most treadmills have a shock-absorbing belt that minimizes the amount of stress and damage to the joints while you’re running.
If your machine can support it, slightly raise the grade to reduce the strain on your body even further. Studies have revealed that this makes the running environment more like being outdoors.
Make the most of the pleasant running atmosphere and use the opportunity to do some work on your running technique and pace.
Treadmill Running Cons
Limiting Variables for Race Training
Using a treadmill can be useful for improving one’s overall fitness level but if one wants to train for a race, it won’t be very helpful. Creating the same environment and circumstances as the actual race is an essential part of preparing for a competition.
Exercising on a treadmill can be quite a challenge because you can’t vary the terrain, take turns, or mimic hills, depending on the treadmill you have.
If you’re a runner who primarily uses trails, treadmill running is of little assistance in terms of improving your conditioning as the landscape plays a considerable role. Activities like balance, coordination, proprioception and other related activities will not improve as much on a treadmill compared to when running on trails.
Unreliable Hill work
The majority of treadmills include a feature that allows the elevation to be adjusted, however, the maximum degree of gradient differs between models. Treadmills with an incline of up to 30% are not common. Treadmills that are more complex can sometimes have a decline feature, but typically it maxes out at 3%.
The type of training you do will depend on the event you are competing in. You may have to choose from various methods to get ready. Exercising on an incline on a treadmill to develop the muscles used when running downhill or more intense uphill running may not be practicable.
Lagging Changes
Doing running workouts at a consistent speed can be beneficial when using a treadmill, however, rapidly changing the speed is not recommended. The machines take some time to alter their speeds, increasing and decreasing bit by bit as the new speed is typed into the keypad.
Doing speedwork can be difficult to accomplish as predicted. The speed of a treadmill can be somewhat restricted, especially for older models, as you may not be able to operate it at the pace that you would like.
Pace Problems
Even though you may feel comfortable running at certain speeds on the treadmill, it may be difficult to replicate that same intensity while running outside. If you’re used to following a certain speed when someone else tells you, you may find it difficult to stick to it when you have to determine the speed yourself.
Learning the amount of exertion necessary to maintain a certain tempo and grasping what that feels like is part of speed training. It becomes challenging to adjust when you are accustomed to having it already set for you.
Boring
For certain people, having the ability to amuse themselves in the house may be pleasant, but for other individuals, using a treadmill as opposed to being outdoors can be mundane.
There is nothing to view and admire that would be stimulating for your mind, nor is there any clean air to breathe in. Using a treadmill for exercise can become quite tiring, so much so that it may no longer be a pleasant experience.
Running Outside Vs. Treadmill: Making Your Decision
So, does where you run really matter? It depends on your goals and any health needs.
I strongly suggest running in any location that you’re comfortable with if you just want to maintain your health and cardiovascular fitness.
It is particularly valid for individuals having rheumatoid arthritis or any other illness that may cause hardship while running outside.
If you are getting ready for a marathon or wish to mix different exercises with your aerobic activity, then outdoor jogging is the top pick.
