Running is an excellent choice of exercise for cardio, weight loss, and muscle strengthening and toning. If you run outdoors, there's no equipment required besides a good pair of shoes. On the other hand, a treadmill offers year-round running opportunities. It's debates like these that keep runners arguing over which is better: the treadmill or outdoors?
Environment
Running outdoors offers fresh air and constant changes in scenery. A runner has the option to choose where he runs, whether it be around the block several times or on a pre-determined route, but he is never restricted to a constant forward motion.
Although running outdoors does not restrict where you run, Mother Nature can restrict the days when you run outdoors. On a treadmill, it doesn't matter if it's raining or snowing, the weather will not get in the way of your running regimen.
Surface
A treadmill has a softer running surface than outdoors. On a treadmill, the surface is flat and unchanging. Many treadmills have settings that mimic hills, but the smoothness always remains the same, which has advantages and disadvantages. While running outdoors, the surface helps your body stay on path. If you move too far left and step in grass, you can correct this motion easily by moving toward the center of the pavement. However, if your foot moves off the belt of a treadmill, there's a good chance you will be thrown off the machine.
Energy
Energy is work, and the more work you put into a workout, the more conditioning and strengthening you're going to get from the workout. Running outdoors feels more strenuous because there is no belt moving you forward, and there is wind resistance. You're doing all the work. Wind resistance will increase your workload by 2 percent to 10 percent. If you increase the incline on your treadmill, you will be able to get a more strenuous run indoors as well.
By running on a treadmill, you may use more energy than your body is ready to use. While running outdoors, if you become fatigued, your body will naturally slow down, but on a treadmill, the belt just keeps on humming along. Unless you adjust the belt speed, your body never gets a chance to ease up a bit and catch a second wind.
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Motivation
Boredom is a big complaint against running on a treadmill, but boredom can be relieved by running during your favorite TV show or listening to music. Adjusting the settings on a treadmill can also help with boredom because it will give you different challenges.
While running outside, avoid short distances if you want a good run. The farther you run from home, the longer and more challenging the return trip will be.
Injury
Both running outdoors and using treadmills have the potential for injuries. On a treadmill, runners lack proprioceptive perspective, which is the unconscious ability to know the location of your body parts. With a treadmill's smooth surface and constant moving belt, it's easier to lose concentration and go off the belt. If you fall outside, you fall down and get back up when ready. If you fall on a treadmill, the moving belt just keeps on moving and could cause severe injury. To avoid treadmill injuries, always use the safety clip so if you fall, the belt will slow down, then stop.
The smooth surface offered by treadmills removes risk factors such as rocks, ice, pot holes and wet pavement. In addition, if you're outside, you may find yourself running downhill, which is hard on your knees. The soft platform of the treadmill tends to be easier on the knees.
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