Running is a popular sport with millions of passionate enthusiasts, and a common question among runners is whether running on a treadmill or running outside is better. Both approaches have their proponents, with outdoor runners sometimes finding treadmill running monotonous and treadmill runners appreciating the controlled environment. Fortunately, both types of running offer benefits. This article explores the pros and cons of treadmill and outdoor running to help you decide which is best for you, considering factors like weight loss, cost, and impact on joints.
Understanding Treadmill Running
A treadmill is an exercise machine with a controllable rotating belt for walking or running. They are common in workout facilities, and you can also buy them for home use.
Pros of Treadmill Running
- Accessibility: Treadmills are indoors, so you can use them anytime, regardless of the weather. This is especially helpful for those who exercise at night or live in areas with variable weather.
- Controlled Environment: Treadmills offer precise control of pace, incline, and intervals, which is beneficial for those recovering from injuries who need a controlled environment. Someone recovering from an ankle injury, for instance, might find running outside riskier due to uneven ground and slippery sidewalks.
- Lower Impact: Treadmills often have cushioned belts that absorb some impact, which may be better for your joints compared to running on hard surfaces like sidewalks and roads.
Cons of Treadmill Running
- Monotony: Indoor treadmill running can be boring compared to the changing scenery of outdoor running. Some modern treadmills have screens that simulate outdoor runs, but many still find this less appealing than running outdoors.
- Muscle Activity: Some studies show lower muscle activity on the treadmill, possibly because the belt propels you forward, making it slightly easier to stay in motion. However, a 2020 study found no significant differences in gait stride between treadmill and outdoor running.
- Cost: Treadmills at gyms can cost $10 or more per month, and buying one can range from hundreds to thousands of dollars.
Summary of Treadmill Running
Treadmill running is convenient, accessible, and lower impact but can be expensive and may require fewer muscle groups. Some people find the unchanging environment boring.
Understanding Outdoor Running
Outdoor running involves running on trails, paths, sidewalks, or other outdoor terrains.
Pros of Outdoor Running
- Enjoyment: Many runners find outdoor running more enjoyable due to the changing scenery, fresh air, the challenge of uneven ground, and unlimited route options. This increased variety can boost motivation to exercise.
- Mental Health Benefits: Outdoor running may offer additional benefits by helping you connect with nature, potentially lowering blood pressure, increasing endurance, and reducing the risk of depression. A 2016 study found that spending at least 30 minutes per week around outdoor greenery could reduce depression rates by 7% and high blood pressure by 9%.
- Muscle Activation and Balance: Outdoor running engages more muscle groups and improves balance because of the varied environments and obstacles you encounter, such as dodging people, jumping over puddles, or running up hills.
- Bone Strength: Running outdoors on harder surfaces can build stronger bones because the greater gravitational force and stress on the bones is important for bone metabolism.
- Cost-Effective: Outdoor running is free, excluding the cost of shoes and gear, making it accessible to people of all incomes.
Cons of Outdoor Running
- Weather Dependent: Outdoor running is best in dry, moderately warm temperatures, and less ideal in rain, snow, or extreme temperatures. However, with proper clothing, training, and preparation, you can run outdoors in most weather conditions.
- Risk of Dehydration: Running in extreme cold or heat can increase the risk of dehydration, which can be life-threatening if you don’t wear the proper clothing and rehydrate.
- Safety Concerns: Running at night increases the risk of injury and can be dangerous. If you run at night, wear reflective clothing and a headlamp, and tell a friend your route and expected return time. It’s even better to find a running buddy.
Summary of Outdoor Running
Outdoor running increases your exposure to nature, which may improve mental health and reduce the risk of chronic disease. However, it might not be possible for nighttime exercisers or those in extreme climates.
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Treadmill vs. Outdoor Running: Weight Loss
The best exercise for weight loss is one you enjoy. Regular aerobic exercise like running, whether on a treadmill or outdoors, burns calories to create a calorie deficit, which is essential for weight loss.
Types of Running for Weight Loss
- Steady-State Running: Low to moderate intensity running at a continuous pace for a set period.
- High-Intensity Interval Training (HIIT): Short, intense intervals of exercise, such as sprinting, followed by rest periods of slow running or walking.
A 2017 study showed that both HIIT and steady-state running helped people lose fat. Weight loss depended on effort, enjoyment, and exercise frequency, suggesting it’s best to choose the type of running you can commit to. Both HIIT and steady-state running can be done on a treadmill or outdoors, but be sure to run on even ground to avoid injury when sprinting outside.
Additional Health Benefits
All forms of running can reduce blood pressure, cholesterol, blood sugar, depression, and anxiety. If you’re new to running, consult a healthcare provider first and start slowly.
Summary of Weight Loss
Both treadmill and outdoor running can help you lose weight at high and lower intensities. Consistency and enjoyment are key to long-term success.
Safety Considerations
Whether you enjoy treadmill or outdoor running, it’s important to run safely. Speak with your healthcare provider before starting a new exercise routine, especially if you have a chronic condition like heart disease. Starting exercise routines too aggressively can lead to injury or more serious outcomes, such as a heart attack.
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Injury Prevention
Extreme distance runners and those on severely low-calorie diets may have weaker bones due to prolonged damage and lack of calories for proper bone repair. Therefore, consume enough calories and allow enough rest between runs for healthy recovery.
Summary of Safety
Extreme distance running and inadequate calorie intake are major causes of weakened bones and injury. Always consult a healthcare provider before starting running or introducing a new training routine.
Choosing the Right Type of Running for You
Running is best when you enjoy it and can do it long term. Whether you prefer treadmill or outdoor running, you’ll experience benefits like a lower risk of chronic disease and improved mental health. The best choice depends on your budget, environment, and preferences. If unsure, try both outdoor and treadmill running, or alternate between the two.
The 12-3-30 Treadmill Workout
One popular program is the 12-3-30 treadmill workout, which involves walking at a 12% grade at 3 mph for 30 minutes. Despite claims about its effectiveness in burning fat and calories, there is a lack of peer-reviewed scientific studies evaluating these claims.
Metabolic Responses to 12-3-30 vs. Self-Paced Running
A recent study investigated metabolic responses to 12-3-30 compared to self-paced treadmill running, with both sessions matched for total energy expenditure. Sixteen participants completed both sessions in a controlled laboratory setting, where metabolic data were collected.
Read also: Guide to Running for Weight Loss
The results showed that, when matched for total energy expenditure, 12-3-30 had a significantly longer completion time, lower energy expenditure rate, higher %FAT (percentage of fat utilization), and lower %CHO (percentage of carbohydrate utilization) than self-paced running. While 12-3-30 may be less time-efficient for expending energy, it may be more advantageous for individuals aiming to increase fat utilization.
Historical Context of Fitness Trends
The fitness movement's roots are traceable to the late 20th century and the advocacy of Bernarr Macfadden, who popularized physical fitness and health topics through magazines like Physical Culture. Television in the 1940s and 1950s further propelled fitness into the mainstream, with figures like Jack LaLanne bringing exercise into homes. The movement gained momentum with commercial gyms like Gold’s Gym in 1965 and the publication of Jogging in 1967. Icons like Arnold Schwarzenegger and Jane Fonda further shaped the movement.
Metabolic Study Details
The study recruited participants from the university and surrounding community who were regularly engaged in physical activity. Participants visited the Exercise Physiology Laboratory twice: once to complete 12-3-30 and again within seven days to complete a self-paced run. Participants refrained from eating for at least three hours prior to their visit.
During the 12-3-30 session, participants walked on the treadmill at a 12% incline and 3 mph for 30 minutes without changing the settings or holding the handrails. The self-paced run followed the same protocol, except participants self-selected their starting running speed and adjusted it as needed to expend the same number of kcal as during 12-3-30.
Five variables were compared: completion time, energy expenditure, energy expenditure rate, %CHO, and %FAT. Statistical analyses were conducted using Microsoft Excel, SPSS, and ChatGPT.
Key Findings and Implications
The study found no significant difference in energy expenditure between the two sessions, indicating they were matched for energy expenditure as designed. However, 12-3-30 had a longer completion time, lower energy expenditure rate, and higher %FAT than the self-paced run.
These findings are important for non-experts who might misunderstand bioenergetics and believe higher fat utilization during exercise is crucial. For exercisers aiming for higher fat loss in addition to weight loss, and who are not concerned with optimal time efficiency, 12-3-30 may be more effective than self-paced running. However, the intensity might need to be reduced for optimal fat utilization.
Limitations and Future Research
The study had a small sample size of mostly college-aged, recreationally active adults, limiting the statistical power and generalizability of the findings. Future research should include randomized controlled trials to investigate long-term metabolic responses and perceptual responses to 12-3-30.
Conclusion of 12-3-30 Study
The study found that 12-3-30 presents a unique metabolic challenge compared to self-paced running. Participants expended the same amount of energy more slowly, had a lower energy expenditure rate, and exhibited higher fat utilization during 12-3-30 than self-paced running. These findings lay a foundation for further research into the metabolic responses to 12-3-30 and its practical applications.
Outdoor vs. Treadmill Running: A Comparative Study on Physical Fitness and Body Composition
A novel study compared the effects of 6-weeks supervised outdoor running (OT) vs treadmill running (TT) on measures of physical fitness and body composition in young recreationally active male adults. The study found that both OT and TT improved physical fitness and decreased fat percentage. However, compared to TT, the OT intervention preserved leg skeletal muscle mass (SMM) and induced greater physical fitness improvements.
Study Design and Methodology
Twenty-eight recreationally active male participants were recruited and randomly assigned to either the outdoor running group (OT; n = 14) or the treadmill running group (TT; n = 14). Participants engaged in 18 running sessions (three sessions/week) for six weeks, with each session lasting approximately 50-60 minutes. Both groups were continuously supervised and matched for training intensity (60-80% of predicted maximal heart rate).
Physical fitness variables (50 m linear sprint, 1,600 m run, standing long jump (SLJ), flexibility, push-up) and body composition variables (body mass, body mass index (BMI), fat percentage, fat free mass, segmental muscle mass (SMM) of legs) were measured before and after the intervention.
Key Findings and Implications
Significant improvements were observed in all physical fitness variables in both groups. However, the outdoor running group showed greater improvements in 50 m sprint, 1,600 m run, and SLJ. Both groups also showed significant improvement in body fat percentage, with a slightly greater improvement in the outdoor running group. Notably, leg SMM was significantly decreased following TT but not OT.
Discussion
The study's findings suggest that while both outdoor and treadmill running improve physical fitness and body composition, outdoor running may offer additional benefits in terms of preserving leg muscle mass and enhancing specific physical fitness components. These differences may be attributed to the varying mechanical properties of running surfaces and the increased muscle activation required during outdoor running due to uneven terrains and external factors such as wind resistance.
Conclusion of Comparative Study
Both outdoor and treadmill running can improve physical fitness and body composition. However, outdoor running may provide greater benefits in terms of preserving leg muscle mass and enhancing specific physical fitness components.
Additional Considerations and Expert Opinions
While research provides valuable insights, personal experiences and expert opinions also play a significant role in determining the best running environment.
Personal Preferences and Enjoyment
Many individuals find running outdoors more enjoyable due to the changing scenery, fresh air, and connection with nature. This enjoyment can lead to increased motivation and adherence to a regular exercise routine. Conversely, some individuals prefer the controlled environment and convenience of treadmill running, especially when weather conditions are unfavorable or when recovering from injuries.
Treadmill Training Tips
To maximize the benefits of treadmill training, consider the following tips:
- Incorporate Incline: Simulate outdoor running by setting the treadmill at a 1% incline to account for the lack of wind resistance.
- Vary Speed and Incline: Introduce interval training by alternating between high-intensity sprints and recovery periods of walking or jogging.
- Focus on Form: Maintain proper running form by keeping your head up, shoulders relaxed, and core engaged.
- Stay Hydrated: Drink plenty of water before, during, and after your treadmill workout to prevent dehydration.
Outdoor Running Tips
To enhance your outdoor running experience and minimize the risk of injury, consider the following tips:
- Choose Safe Routes: Select well-lit and traffic-free routes, especially when running at night.
- Wear Appropriate Gear: Wear reflective clothing, a headlamp, and comfortable running shoes with good support.
- Stay Aware of Your Surroundings: Pay attention to your surroundings and be mindful of potential hazards such as uneven surfaces, potholes, and traffic.
- Warm-Up and Cool-Down: Begin each run with a warm-up of light cardio and dynamic stretching exercises and end with a cool-down of static stretching exercises.