Running Outside vs. Treadmill: Which Is the Better Workout Option for You?

At Therapy and Performance Clinic in Warwick, UK, we understand the importance of choosing the right type of workout to maximise your fitness goals. Running remains a timeless and frills-free exercise, whether you're pounding the pavement, hitting the trails, or logging miles on a treadmill. But which is better: running outside or on a treadmill? Let's explore the benefits and drawbacks of both.

What's the Difference Between Running on a Treadmill and Running Outside?

"Both treadmill and outdoor running have their benefits, and the choice between the two largely depends on individual preference and circumstances," says David Jou, DPT.

Running Mechanics:

• Outdoor Running: When you run outdoors, you need to generate the force to propel your body forward, engaging your hamstrings, glutes, and calves. This requires efficient backside mechanics and proper form.

• Treadmill Running: The treadmill belt helps with propulsion, which can reduce the engagement of your posterior muscles. This might shorten your stride and limit the range of your front-side mechanics.

Benefits and Limitations of Running on a Treadmill:

"Treadmills are a great tool in a running repertoire," says Yusuf Jeffers, NASM, CPT. Here are the key points:

• Benefits:

• Controlled Environment: Treadmills allow you to control speed and incline, providing a climate-controlled space ideal for consistent training.

• Joint Health: The cushioned belt can be easier on your joints compared to hard outdoor surfaces, making it suitable for those recovering from injuries or with joint issues.

• Convenience: Treadmills are perfect for when outdoor running isn’t feasible due to weather or safety concerns.

• Limitations:

• Muscle Engagement: The flat, consistent surface may not challenge your muscles as effectively as outdoor running. This can lead to underdeveloped muscle groups, particularly in the legs.

• Overuse Injuries: Repetitive motion on a treadmill can exacerbate issues like runner's knee, shin splints, and plantar fasciitis.

Benefits and Limitations of Running Outside:

Running outdoors offers unique advantages that treadmills can't replicate:

• Benefits:

• Muscle Engagement: Running on varied terrain engages a wider range of muscles, improving overall strength and balance.

• Mental Stimulation: The changing scenery and interaction with nature can boost mental health and cognitive function.

• Social Interaction: Joining running groups or jogging with friends can enhance motivation and consistency.

• Race Preparation: Training on real-world terrain better prepares you for outdoor races.

• Limitations:

• Environmental Factors: Weather, terrain, and safety can impact your running experience and performance.

• Pacing: Learning to pace yourself outdoors can be challenging initially due to varying conditions.

Exercises to Enhance Running Performance:

To maximise your running performance and prevent injuries, incorporate these exercises into your routine:

1. Double- to Single-Leg Glute Bridge:

• Strengthens glutes and core.

• Improves hip stability.

1. Single-Leg Romanian Deadlift:

• Enhances balance and coordination.

• Targets hamstrings and glutes.

Final Verdict: Running on a Treadmill vs. Running Outdoors

"Both treadmill running and outdoor running can be effective forms of training, and the best choice for you depends on your goals and personal preferences," says Jou. Consider working with a licensed physiotherapist or running coach to tailor your training to your specific needs.

For a comprehensive approach to your fitness journey, contact Therapy and Performance Clinic in Warwick. Our expert team offers physiotherapy, sports massage, and online fitness and nutrition services to help you achieve your goals.