Is It Better to Run on a Treadmill or Outside?

Is running on a treadmill cheating? Is running outdoors genuinely better for you? Are you a better runner on a treadmill?

When it comes to treadmill running versus outdoors, you'll find committed advocates on both sides of the debate. But is one really better than the other?

There's no wrong way to run

Let's settle this from the outset: there's no right or wrong way to run. Whether you use a treadmill or head outside, both build your speed and endurance.

That said, there are differences between the two, and different benefits to be had from each. Let's lay them out, so you can stop arguing with your running mates and get on with the miles.

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The benefits of running on a treadmill

The beauty of a treadmill, at home or at the gym, is that it removes many of the obstacles that might otherwise stop you running at all.

1. You control the environment

Weather turning suddenly? Snow? Concerned about safety running in the dark? With a treadmill you control the climate and the space around you. You also set the pace, the incline and your recovery pace, which takes the guesswork out of training.

You're also unlikely to meet any stray rocks or manhole covers. That makes the treadmill an excellent option when you're recovering from injury.

2. It builds muscle memory

When you're training at a set pace, the predictability of a treadmill helps build muscle memory. Over time you learn to hold a pace by feel, rather than glancing at your watch every few seconds.

3. It reduces the impact on your joints

Running on a cushioned belt – such as the Cloud Cushion Technology on the Centr Runr treadmill, which softens the impact of every step – is kinder to your joints than running on a hard surface like packed earth or tarmac.

That shock absorption can reduce overuse injuries and help protect your joint health in the long term.

4. It encourages a shorter stride

When you run, you ideally want your foot to land beneath your hip. If your leading foot lands too far in front of your body, you're overstriding, which can increase the impact on your joints and lead to injury.

The constraints of treadmill running – you only have the length of the belt – encourage a shorter stride, which reduces the impact on your joints.

5. You don't always have to run

Here's a revelation: you don't always have to run on a treadmill. You can take a slow jog or even a walk, which is an excellent option for active recovery.

And while you're at it, you can put on your favourite TV programme or podcast. Or why not play a Centr soundscape or meditation for a more mindful session?

The benefits of running outdoors

From connecting with nature to spending time with friends, there are plenty of reasons to brave the elements and get outside.

1. It helps you be social

The huge popularity of running clubs has drawn plenty of non-runners into the parks and onto the track. That social connection is an excellent reason to start running, and it can bring further benefits still, as you're about to discover.

2. You work different muscle groups

Think about how you run when you're outside: dodging people on the pavement, hopping up and down kerbs, or stepping over rocks. You aren't always running in a strictly linear pattern, which means you recruit more muscles – stabilisers especially – and train them in different ways.

3. Use the terrain to your advantage

The outdoors is full of training opportunities. Running on sand helps improve your overall running strength. If it's a little windy, running into a headwind forces you into a quicker cadence – suddenly you're doing speed work.

If you're planning trail runs, running hills and slopes is essential to improving your climbing and descending technique.

All that varied terrain is a great way to mix up your training for better results, and to make sure you never get bored.

4. Get a good dose of vitamin D

Exposure to sunlight on an outdoor run can raise your vitamin D levels quickly, which is essential for strong bones, helps you fight off infection and improves your sleep. Vitamin D can still be absorbed through sunscreen, so do make sure you're protected when you run.

5. Your brain gets a workout too

Running outdoors, particularly in green spaces, has several positive effects on your mood and brain function. Just 15 minutes can improve your attention and memory – a benefit that a comparable session indoors doesn't deliver.

Treadmill versus outdoors: which suits you?

The short answer: both. There are different benefits to be had from the treadmill and from running outside. If you want to improve every aspect of your running – from mechanics to endurance to mental health – a mix of the two is optimal.

But don't forget strength training: adding Centr's 6-week Strength For Runners programme to your routine is one of the best ways to improve running performance and prevent injury.

This article was originally published on Centr.com.