Outdoor Running vs. Treadmill Running

Which is more

Running on the bike path through Venice Beach and Santa Monica when it’s sunny and 75 is great. But during inclement weather? The dreadmill, er, treadmill is the next option. 

The article argues that treadmill running — despite its blah reputation (“the dreadmill”) — can be nearly as effective as outdoor running, and sometimes more practical, especially when weather or air quality make outdoor runs unsafe. Maastricht University+2Gulf News+2

Treadmill Running vs. Outdoor Running - How do they compare in effectiveness? 

According to a 2019 study, the heart-rate responses for treadmill running at speeds up to 6 minute per mile pace and running outside are largely equivalent.

Because of this, many experts argue that setting a treadmill to the 1% incline isn’t necessary. This is common to do in order to “mimic” outdoor conditions. Not using an incline is sufficient to replicate outdoor running. 

The differences between treadmill and outdoor runs 

While oxygen output is similar, other measurements such as blood lactate, which indicates your current physiological state, may be lower during treadmill runs.

The perception of how challenging the run feels varies with speed. As speed increases, the difficulty increases comparatively to the same speed on outdoor runs.

Differences between the mechanical and biomechanical aspects are the following: treadmill running might slightly alter foot-strike or stride pattern depending on how stiff the treadmill is, but within a normal range.

For Practical Uses - the Treadmill Wins

Treadmills offer controlled conditions which make it particularly useful when outdoor running isn’t feasible: during extreme heat, poor air quality, harsh weather, or in rehab when recovering from an injury. Offering precise control over pace and incline, this is helpful for speed workouts, hill workouts, or practicing your pacing if you are training for a race. The softer surface of the treadmill is also gentler on the joints than hard pavement, which is beneficial for long-term runners. 

What this means for runners and bariatric patients

For recreational runners, treadmill running absolutely counts - a mile is a mile. Because energy cost and cardiovascular strain are so similar, using a treadmill won’t significantly undermine the fitness benefits of running.

However, because treadmill conditions don’t replicate the outdoor experience - wind, uneven terrain, changing surfaces- maybe dodging Los Angeles traffic- running outside is beneficial. 

For bariatric or weight-management patients, treadmill running offers a safe, controlled, weather-independent way to build consistent cardiovascular exercise — which can support weight loss, heart health, and endurance — without needing to worry about uneven surfaces… or crazy bicycle riders. 

To learn more about surgical weight loss and medical weight loss options, contact Dr. Korman’s office today.