With winter in full swing, your New Year’s resolution to run more can be hard to keep. On some days, it might be warm enough to run outside. But on others, it’s so cold you don’t even want to get out of bed. When it comes to planning your running routine, you might wonder if it’s better to run on the treadmill. Or should you wait for it to warm up a bit? And is there even a difference between running on the treadmill and outside? The short answer: Training on the treadmill and “overground” running aren’t the same.
If you’ve run on a treadmill and find yourself more tired afterwards than you would on an outdoor run, you’re not alone. Athletes perceive treadmill running as being more exhausting even though they actually run slower on a treadmill than their normal pace outside. In other words, even though it feels tougher, treadmill running is usually less intense and physically challenging than running outdoors.
Running outdoors in the cold - in late fall or early spring - can feel easier than running outdoors in the heat too. Your body doesn’t need to work as hard to keep you cool, so it can make your run feel easier. If you decide to run outside during a cold spell, take a look at HPRC’s winter-workout tips for staying safe. Or find out how to switch up your workout routine when it snows.
Treadmill running is usually less intense and physically challenging than running outdoors.
Keep in mind running indoors can be helpful if you’re recovering from an injury since running on a treadmill is easier on your joints than running outside on concrete or even grass.
Bottom line: You do run differently on a treadmill than you do outside, even if you don’t realize it. If you’re training for an outdoor race in the spring, it’s best to run most of your training miles outside. When you want or need to run indoors on a treadmill, set the incline at 1–2% to increase your exertion level to more closely copy your outdoor runs.
Remember: Whether you stay in or head outdoors, any exercise is better than none!