Treadmills and outdoor areas both provide workable running options, but the differences between the two running situations are significant. The controlled environment of treadmill running takes away the unpredictable variables you face outdoors. Both options provide calorie-burning aerobic exercise, but if you're training for a running event, the differences become more of a concern.
Surface
A treadmill belt provides a consistent surface with some give and cushion. Outdoor running surfaces like asphalt or concrete provide little give. You also face changes in the surfaces outdoors. The incline changes outdoors, while a treadmill allows you to control the slant as you run. The easier running surface on a treadmill sometimes causes changes in your stride, making it shorter, with less power behind it. The uneven outdoor surface helps your body naturally respond to the differences to maintain your running posture.
Elements
A treadmill run eliminates all outdoor elements, such as extreme temperatures, rain and wind. The controlled conditions make running more enjoyable when the weather is undesirable. Your run also takes less effort, particularly due to the elimination of wind resistance. Outdoors, as you run forward, you work harder to move through the outside air. The wind resistance requires you to exert more effort to propel you forward.
Pace
A treadmill controls your pace by moving the belt at a consistent speed. This helps if you have specific training goals. It also allows you to pace your workout to prevent getting winded. When running outdoors, you rely on yourself to maintain a steady pace, which can be a problem if you have difficulty running at the same pace consistently. If you set your pace too fast on a treadmill and find yourself winded early, you can stop the workout and walk away. When running outdoors, you still have to get back to your starting point.
Form
The treadmill's belt sometimes affects your running form compared to free running outdoors. This is particularly true if the belt is moving quickly and you struggle to keep up with it. The restricted size of the running belt may cause you to shorten your stride. Focus on an upright running stance while keeping the body relaxed, no matter where you run.
Training Preparation
If you are training for a race, the best option is to train on a surface similar to that of the race. Training exclusively on a treadmill for a road race won't fully prepare your body for the race conditions. Without training on uneven surfaces and preparing for wind resistance, you may struggle during the actual race. Do at least some of your training runs outdoors on a surface similar to the race course.
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