{"id":89541,"date":"2025-10-21T20:39:08","date_gmt":"2025-10-21T20:39:08","guid":{"rendered":"https:\/\/www.newsbeep.com\/il\/89541\/"},"modified":"2025-10-21T20:39:08","modified_gmt":"2025-10-21T20:39:08","slug":"a-run-coach-reveals-which-is-better","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/il\/89541\/","title":{"rendered":"A Run Coach Reveals Which Is Better"},"content":{"rendered":"

Getting some miles in on your feet has a ton of benefits. Previous Prevention <\/a>reporting<\/a> found that running can lower blood sugar, boost cardiovascular health, build muscle, support healthy bones, and help with stress relief. And despite what you may have heard, running can actually be good for your knees<\/a>. <\/p>\n

But is it better to run on a treadmill or run outdoors? We tapped exercise physiologist and run coach Kaleigh Ray<\/a> to provide insight. Ray, who has a master\u2019s in biomechanics, spoke to us about when you may want to hit the treadmill and when you may want to head outside. \u201cRunners shouldn\u2019t silo themselves into only outdoor running or treadmill running,\u201d she explains. \u201cA mixture is the best because it helps you adapt to multiple environments.\u201d <\/p>\n

Meet the expert: Kaleigh Ray<\/a> is an ACSM-certified exercise physiologist and running coach with a master\u2019s degree in biomechanics.
<\/p>\n

Here\u2019s everything to know about treadmill running vs. outdoor running. <\/p>\n

Treadmill running pros and consPro: You don\u2019t have to worry about weather<\/p>\n

\u201cRunning on the treadmill reduces the variables you have to contend with on a run, so you don\u2019t have to worry about the weather, wind, carrying water and nutrition, or the terrain,\u201d Ray explains. She notes that this makes treadmills ideal for runs based on pace, since you\u2019ve eliminated many factors that could make it hard to stick to your pace.<\/p>\n

Pro: Alleviates certain safety concerns<\/p>\n

Additionally, treadmill running may be better for people for whom there are safety concerns with outdoor running. Things like traffic and wild animals aren\u2019t concerns when you\u2019re running on a treadmill, notes Ray. <\/p>\n

Pro: Can simulate flat or hilly terrain. <\/p>\n

Ray says this can be helpful if you live in a very flat area but are planning to run a race course with a lot of hills. Similarly, if you live in a hilly area but want to do a flat run, a treadmill makes this possible. <\/p>\n

Pro: Treadmills provide more shock absorption. <\/p>\n

Lastly, Ray notes that most treadmills have cushioned decks that provide more shock absorption than running on pavement. \u201cThis design can also help you run farther and faster when you may not be ready to do so outside,\u201d she says. “Many runners find that it\u2019s easier to return from an injury on a treadmill due to the cushioning and controlled environment, too.\u201d
<\/p>\n

Con: It can be boring. <\/p>\n

There are also some drawbacks to treadmill running. First and foremost, many runners find treadmill running boring, says Ray. \u201cYou can\u2019t meet up with a running group or go for a run with a friend in the same way that you can when running outside. You can explore a virtual location, but it\u2019s not the same as running up a mountain or along the beach.\u201d <\/p>\n

Con: Treadmill runs can leave you underprepared for outdoor races. <\/p>\n

Additionally the controlled environment created by a treadmill can leave runners underprepared for outdoor races. Ray says it\u2019s common for runners who have been using a treadmill exclusively to slow down when they run outside, since treadmills don\u2019t have the same difficult terrain, weather conditions, and air resistance as the great outdoors. <\/p>\n

Con: Many treadmills have time limits, which can make long runs challenging. <\/p>\n

If you\u2019re doing long runs as part of a marathon training plan, you may also find that most treadmills don\u2019t allow for a continuous workout that\u2019s long enough. \u201cI\u2019ve had to restart many treadmills to keep running for another hour. Treadmill time limits may not accommodate the length of your planned run,\u201d Ray says. <\/p>\n

Con: Sprinting on a treadmill can be challenging. <\/p>\n

Ray notes that many treadmills don\u2019t have a top speed that\u2019s fast enough for an all-out sprint. Additionally, you might hit the motor hood or console trying to sprint. It can also feel unsafe if you have a hard time adjusting the treadmill back to a slower speed. <\/p>\n

Outdoor running pros and cons<\/p>\n

Pro: Running outside is a mood-booster. <\/p>\n

\u201cRunning outside can boost your mood more than running on a treadmill can,\u201d says Ray. A scientific review<\/a> found that while indoor runs had a positive effect on mood, outdoor runs had an even greater benefit, with subjects reporting they felt more invigorated, less anxious, and less depressed. <\/p>\n

Pro: Running outside is essential if you\u2019re training for a race. <\/p>\n

Ray says if you\u2019re training for a race, you\u2019ll need to get used to running on the surface you\u2019ll be running the race on, whether that\u2019s pavement or trail. You\u2019ll also want to acclimate to the weather so you\u2019re prepared for whatever happens on race day. <\/p>\n

Pro: Outdoor running is more likely to reduce body fat. <\/p>\n

According to one study<\/a>, running outdoors resulted in a greater magnitude of body fat reduction compared to treadmill running. It also led to greater improvements in muscle mass in legs. <\/p>\n

Con: It can be harder to fit an outdoor run into your schedule. <\/p>\n

\u201cIf you need to be at home to be near children, if you\u2019re on call for your job, if you\u2019re waiting for something to finish cooking, or if you don\u2019t have the time to drive to a safe running location, these can all be limitations to outdoor running,\u201d says Ray. <\/p>\n

Con: You may not have access to a bathroom when you really need one. <\/p>\n

If you have GI issues or are testing a new form of nutrition, it\u2019s ideal to have bathroom access if you need it. With outdoor running, this isn\u2019t always a possibility, Ray points out. <\/p>\n

Con: You can get lost. <\/p>\n

If you\u2019re running in an unfamiliar area, there\u2019s always a risk that you\u2019ll take a wrong turn and end up somewhere you didn\u2019t mean to be. While this isn\u2019t always a bad thing, it can mean you end up somewhere with dangerous traffic patterns or in an isolated area that doesn\u2019t feel safe. <\/p>\n

When to hop on the treadmill <\/p>\n

\u201cAny circumstance in which treadmill running would allow you to run when you otherwise wouldn\u2019t be able to is the perfect time to choose treadmill running,\u201d says Ray. \u201cMaybe you can only run on the treadmill during the week, but on the weekend, you can train outside.\u201d
<\/p>\n

She also says that treadmill running is helpful for reaching goals focused on a single metric, like hitting a specific pace or reaching a distance goal. <\/p>\n

And if you have safety concerns about running outside, it\u2019s better to hit the treadmill. \u201cThe difference between outdoor and treadmill running isn\u2019t so great that you should put yourself at undue risk,\u201d she says. <\/p>\n

When to head outdoors<\/p>\n

\u201cI strongly recommend outdoor running for runners training for races,\u201d says Ray. \u201cYou need to get used to running in different weather conditions, on the right surface, and with variable terrain. The same pace may feel very different on the treadmill versus running outdoors.\u201d <\/p>\n

Ray also says that running outdoors teaches you to intuitively run at the right pace or heart rate zone. Consciously managing your running speed will help you learn how to pace yourself appropriately for races. <\/p>\n

Do you burn more calories running outdoors or running on a treadmill? <\/p>\n

It depends on many different factors, says Ray. \u201cYou could burn more calories outside because the terrain you are running on is more challenging. You could burn more calories on the treadmill because you can maintain a more consistent incline than you could while running outside,\u201d she explains. <\/p>\n

However, if you compare running at the same speed and incline grade for both settings, you\u2019ll likely burn more calories outdoors, says Ray. \u201cYou are\u2019t getting help from the treadmill\u2019s cushioning system, and you are battling more air resistance outdoors,\u201d she explains. <\/p>\n

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