Outdoor Running vs Treadmill: What Works Better for Fitness and Fat Loss?
Running is one of the most accessible ways to stay fit, but not all runs are the same. A recent study published in the National Library of Medicine examined and compared the results of six weeks of outdoor running vs treadmill running for the same duration. The study, conducted by researchers from Rashtriya Raksha University, India, and Universidad Andres Bello, Chile, provides clear insights into how the running surface can influence fitness and body composition.
The researchers divided participants into two groups. One group ran outdoors, while the other used treadmills. Both programs lasted six weeks, and all sessions were supervised to ensure consistency. The goal was to measure changes in physical fitness, including sprinting speed, endurance, leg strength, and body fat percentage.
Key Findings
The study found that both outdoor and treadmill running improved overall fitness and reduced body fat.
However, outdoor running produced slightly better results in several areas:
- Faster Sprint and Endurance Improvement: Participants who ran outdoors showed greater gains in 50-meter sprints and longer runs of 1,600 meters.
- Better Leg Muscle Maintenance: Outdoor runners preserved leg skeletal muscle mass more effectively than treadmill runners.
- Higher Functional Fitness Gains: Activities like standing long jumps showed bigger improvement outdoors.
- Greater Fat Reduction: Body fat percentage decreased slightly more in the outdoor running group.
Treadmill Running Benefits
- Consistent Pace and Safety: Treadmills allow runners to maintain a steady speed and reduce the risk of tripping or uneven surfaces, making it easier to focus on technique.
- Controlled Environment: Indoor treadmill running is not affected by weather, traffic, or uneven terrain, so workouts can be done year-round without interruptions.
- Lower Joint Impact: Treadmills absorb more shock than hard outdoor surfaces, which can be gentler on the knees and joints, especially for beginners or those with previous injuries.
- Measurable Progress: Most treadmills provide precise feedback on distance, speed, and calories burned, making it easier to track progress and gradually increase intensity.
- Convenience and Accessibility: Treadmills are easy to access at gyms or at home, which helps maintain a consistent routine even when outdoor conditions are not ideal.
The researchers explained that these differences are linked to how the body reacts to different surfaces. Outdoor running involves variations in terrain and requires more muscle engagement, particularly in the legs. Treadmills, in contrast, absorb more shock and reduce vertical movement, which can slightly limit muscle activation. Participants also reported feeling that outdoor runs were more physically demanding, which may have contributed to the bigger improvements in strength and endurance.
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Outdoor Running vs Treadmill – Which One Should You Choose?
If your main goals are to improve speed, endurance, and leg strength while reducing body fat, outdoor running appears to offer a small advantage.
That said, treadmill running is still highly effective and can be more practical when weather or space is a concern. If you are aiming for general fitness while remaining in shape, treadmill is a preferred choice due to the enhanced convenience, practicality and time flexibility it offers.
Both methods are safe and produce measurable benefits, so the best choice ultimately depends on personal preference, convenience, and training goals.
This study provides valuable guidance for anyone looking to optimise their running workouts. By understanding how different surfaces impact the body, runners can choose the method that best aligns with their fitness objectives.
Reference:
Singh G, Kushwah G, Singh T, Ramírez-Campillo R, Thapa RK. Effects of six weeks outdoor versus treadmill running on physical fitness and body composition in recreationally active young males: a pilot study. National Library of Medicine, PMC. https://pmc.ncbi.nlm.nih.gov/
