Movement

Centr Team

Is it better to run on a treadmill or outside?

Your workout, your way. Find your dream treadmill at shop.centr.com.

The benefits of running on a treadmill

The great thing about using a treadmill – whether at home or in the gym – is that it takes away many of the obstacles that might otherwise keep you from running.

1. You control the environment
Weather taken a turn for the worse? Snowed in? Safety a factor when running at night? With a treadmill, you control the climate and the space around you.

You also control the pace, incline and recovery speed of your running, which cuts the guesswork out of training. You’re also highly unlikely to run across any random rocks or potholes. This makes treadmills a great option if you’re returning from injury.

2. Builds muscle memory
If you’re training by pace, the predictability of a treadmill helps to build muscle memory. So over time, you’ll learn how to maintain a pace by feel – instead of glancing at your watch every few seconds.

3. Reduces impact on your joints
Running on the cushioned belt of a treadmill – like the Cloud Cushion Technology on the Centr Runr treadmill that softens the impact of each stride – is more forgiving on your joints than running on a hard surface like dirt or bitumen.

This shock absorption can reduce overuse injuries and help to preserve joint health over time.

4. Encourages a shorter stride length
When you run, you ideally want your foot to land underneath your hip. When your leading foot lands too far in front of your body, you’re overstriding, and this can increase the impact on your joints and lead to injury.

The limitations of treadmill running – you only have the length of the belt – promote a shorter stride, which reduces impact on your joints.

5. You don’t always have to run
Here’s a revelation: you don’t always have to run on a treadmill. You can stick to a slow jog or even a walk, which is a great option for active recovery.

And while you’re at it, you can put your favorite TV show or podcast on. Or why not hit play on a Centr soundscape or meditation to make it a mindful session?

Running outside can do wonders for both your physical and mental health.

The benefits of running outside

From connecting with nature to connecting with your friends, there are plenty of reasons to brave the weather and get outdoors.

1. It gets you socializing
The booming popularity of run clubs has lured many non-runners out into the parks and onto the tracks. This social connection is a perfectly good reason to start running – and can lead to even more benefits, as you’re about to find out.

2. You’ll work different muscle groups
Think about how you run when you’re outside: dodging people on the sidewalk, hopping up and down curbs, or striding over rocks. You’re not always running in a strictly linear pattern, which means you’re activating more muscles – especially stabilizer muscles – and in different ways.

3. Use the terrain to your advantage
The great outdoors is packed with amazing training tools. Sand runs help to improve your overall running strength. If it’s a bit gusty out there, running against the wind can force you to use a quicker cadence – suddenly, you’re doing speed work.

If you’re aiming to do trail runs, running on hills and slopes is key to working on your ascending and descending technique.

All that different terrain is a great way to mix up your training for better results and ensure you never get bored.

4. Get a good dose of vitamin D
Exposure to sunlight during an outdoor run can rocket vitamin D levels, which is essential for strong bones, helps you to fight off infection and improves sleep. Vitamin D can still be absorbed through sunscreen, so be sure to run with protection.

5. Your brain gets a workout, too
Running outdoors, particularly in green spaces, can have a range of positive impacts on mood and mind function. Just 15 minutes can boost your attention and memory – a benefit that a similar length of exercise indoors does not deliver.

Treadmill vs outside: which is for you?

Short answer: Both. There are different benefits to gain from stepping onto the treadmill or running outside. If you’re looking to improve all facets of your running – from mechanical technique to endurance to mental health – a mix of both is optimal.

But don’t forget strength training: adding the 6-week Centr program Strength For Runners to your training routine is one of the best ways to boost running performance and prevent injuries.