The debate over whether running outside or on treadmills is "better" is not a new one. Some people will tell you that running outdoors improve stability by forcing you to navigate ever-changing terrain. Others will insist that a treadmill forces you to sustain speed and performance levels that might otherwise lag outdoors.
Ultimately, there is no right or wrong answer to the debate. Both methodologies have their pros and cons based on your individual training needs and goals.
Pros and Cons of Treadmills
Treadmills are one of the most popular pieces of cardiovascular equipment both at home and in gyms.
According to the U.S. Consumer Product Safety Commission (CPSC), over 50 million Americans use a treadmill each year, an increase of no less than 40 percent from 2000.
Among the advantages of treadmill running:
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There are no weather and temperature constraints.
You can stop anytime you want.
The smooth, cushioned surface is easier on the joints.
You can have easier access to restrooms when needed.
You can do it alone and at any hour.
While treadmills are considered the safer option by most users, the CPSC reports that there are over 24,000 treadmill-related injuries in the U.S. each year. These include sprains, falls, head injuries, and cardiovascular events in people who either ran too fast or pushed too hard.
Another important point is that most treadmills do not have a downward incline feature which you need to strengthen the anterior tibialis muscles at the front of your legs. Similarly, there are no turns on a treadmill machine, limiting your ability to improve your lateral agility.
Pros and Cons of Outside Running
While elite athletes will use a treadmill as part of their training routine, they will do the majority of their running outdoors on tracks, trails, or pavement. The advantages of outside running are simple:
You don't need a gym membership.
You can continue training even when traveling.
It provides sport-specific training for road races.
It allows you to enjoy nature and breathe fresh air.
It can be motivating as it requires you to complete a distance goal rather than just stepping off a machine.
Outdoor running also brings a risk of injury. According to research from the University of Applied Sciences in the Netherlands, anywhere from 7.2 percent to 50 percent of runners will experience some sort of injury. Knee injuries are by far the most common, followed by lower leg, foot, and ankle injuries, respectively.
Perceived vs. Real Benefits
