While running or walking on a treadmill or running or walking on a road allow you to get adequate exercise, road running has benefits that a treadmill can't provide, such as improved balance from running on uneven terrain. However, treadmills offer safety and the comfort of running even when the weather is bad.
Surfaces
The biggest difference between a treadmill and roads is the hardness of the running surface. Running on roads means your feet and legs absorb a significant amount of concussion. Treadmills generally have some give, and some models have orthopedic decks or specially designed belts that cushion impact and reduce the likelihood of injuries. A treadmill gives you an even, predictable surface but doesn't challenge you to improve your balance. While running on roads can also be fairly smooth, you'll encounter some unevenness that will cause you to work just a little harder to maintain your balance.
Keeping Pace
Learning how to pace yourself can be difficult, especially if you are a beginning runner. Outdoor running might require you to keep track of your pace, but even so you're likely to speed up and slow down without noticing that you're changing pace. A treadmill can be a big help in maintaining a steady pace because you set the speed on the treadmill's controls and just concentrate on running. The treadmill does the timing for you and doesn't let you slow down unless you deliberately change the speed settings. But it is harder to do sprints on the treadmill because treadmills generally take some time to change speeds, whereas if you're running on roads or tracks you can alter your speed quickly and naturally.
Training Programs
Establishing a training program and sticking to it can be difficult to do outside. You need to keep track of your distance, your pace, and decide whether to incorporate hills or speed work into your sessions. Using a treadmill for training can make it easier to maintain and keep track of hill workouts, especially with the new computerized models that allow you to save your workout data to a flash drive.
Safety and Convenience
The convenience of owning a treadmill means you can go for a run or walk anytime you want, but realistically, treadmills can be extremely boring and it's easy to make up excuses not to workout or to cut a workout session short. Wearing a headset or listening to the TV can liven up a treadmill workout. Going outside for a run offers you the chance to get some fresh air and the ability to change your route for variety, but you are also exposed to the weather. You may also have to deal with traffic and personal safety issues. Wearing earphones is not recommended for outdoor runners
Calorie Burn
You'll burn calories whether you're running on road surfaces or on the treadmill, but there are some differences. Outside you must deal with wind resistance, which, according to Running Planet, can account for 2 percent to 10 percent more work to run outside at the same speed than inside on a treadmill. To compensate for the difference, Running Planet suggests setting the treadmill's incline to 1 percent or 2 percent to help boost your calorie burn.
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