Treadmill Running vs. Outdoor Running: Which Burns More Calories?

Runners often find treadmill running more comfortable: no side cramps, no dry throat, and no breathlessness—you can enjoy running 3 miles or even 6 miles with ease. However, once you step outside, those familiar routes suddenly feel much tougher. Today, we explore why this happens and determine which running method burns more calories.

At first glance, treadmill and outdoor running seem very similar: both are cardio workouts engaging the same muscle groups. If you're running on a stadium track with a special surface, the terrain difference is minimal. But a deeper look reveals significant differences!

Weather Conditions

Treadmill

Gyms provide consistent weather conditions. Temperature variations are minimal and easily adjusted with air conditioning. For those with respiratory issues like deviated septum, frequent sinus infections, or bronchitis, treadmill running can be a lifesaver since breathing indoors is easier. It's unlikely you'll catch bronchitis running at 73°F (23°C) indoors with no wind and proper attire.

To simulate wind resistance, increase the treadmill incline by 1 degree.

Outdoors

Outdoor running exposes you to sun, wind, humidity, and varying temperatures. Unlike the gym's stable environment, outdoor conditions can cause watery eyes, dry nasal passages, or even a runny nose, making the experience more challenging both physically and sensorially.

Injury Risk

Treadmill

Though treadmill surfaces are flat and cushioned, injuries can occur. You can easily adjust speed or incline, but repetitive running at the same pace and duration stresses the same muscles and joints due to the unchanging terrain (learn more about treadmill injuries in related articles).

Outdoors

Outdoor injuries often result from uneven surfaces like concrete or asphalt, or hazards such as potholes, roots, or ice. However, the constantly changing terrain offers varied muscle engagement and reduces repetitive strain, benefiting overall body conditioning.

Calories Burned

Treadmill

Indoor climate remains stable year-round. During winter, humidity may drop but can be balanced with a humidifier if you run at home. Note that calorie counts displayed on treadmill screens (and other cardio machines) may be overestimated by 15–20%.

Outdoors

Several factors influence energy expenditure outdoors. Cold weather requires more energy to maintain body heat, while heat and humidity increase body temperature, reducing oxygen supply to muscles and increasing effort. Wind can either aid or resist your run, affecting calorie burn.

Studies suggest outdoor running burns about 5% more calories on average than treadmill running, with differences rising to 10% at a 6-minute mile pace.

Running Technique

Treadmill

Treadmill running encourages shorter strides and higher cadence since the belt moves beneath you. This places more load on the quadriceps than on the glutes and hamstrings, potentially causing muscle imbalances.

Outdoors

With coaching, outdoor running allows you to practice various techniques and adapt naturally to terrain. Selecting the right surface is key to effective training.

Variety

Treadmill

Treadmills offer programmed workouts like "Hill Runs," where you can set elevation changes and incline angles. This controlled environment prevents unexpected challenges, ensuring a predictable workout.

Outdoors

Outdoor running offers limitless route options—from city streets to countryside trails—allowing you to tailor your run to your mood and goals.

Both treadmill and outdoor running have pros and cons. Outdoor running offers more benefits overall, while treadmills win on comfort. Ultimately, the choice is yours, and mixing both based on weather and how you feel is a smart approach.

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