Those who don't want to give up regular running training in winter often face the question: Outdoors or rather indoors on the treadmill? Of course, running in the cold is a lot of fun and is also healthy, provided you consider a few things to keep in mind. But s ometimes you simply prefer indoors to train in the warmth, instead of struggling with snow, ice, and slippery conditions. For many, the treadmill is a good alternative. What speaks for the treadmill and what speaks for outdoor training in winter, you can find out here.
6 Advantages of the Treadmill
The biggest advantage of the treadmill is that you can train regardless of the weather. No matter if it's raining, snowing, or too hot outside – on the treadmill, you can continue your training at any time. This makes it a practical alternative, especially during the changeable seasons.
The treadmill allows for precise control over pace and incline. This is particularly advantageous if you want to perform targeted training with a constant pace or a specific heart rate. Many modern treadmills offer the option to connect your heart rate monitor directly, so you can keep an eye on your heart rate at all times. Especially for running beginners, this is helpful for developing a better feel for your own body and better controlling the exertion.
Whether base endurance or interval training – on the treadmill, you can precisely set all relevant training parameters like speed and incline. This allows for structured training design. Outdoors, this requires more concentration, as you have to manually control your speed or heart rate without the fixed settings of the device.
The treadmill offers a safe training environment, especially during the darker seasons. For many people, especially women, it can be uncomfortable or even dangerous to run outdoors in the dark. On the treadmill, this risk is eliminated, as you are in a safe area, without having to pay attention to potential obstacles like uneven paths or traffic.
Another advantage of the treadmill is that you can simulate hill runs in flat terrain without the additional stress of downhill running on your joints. The treadmill allows you to ideally combine running training with strength training, whether in the gym or at home. Furthermore, the treadmill is particularly well-suited when different performance levels exist – allowing several people to train simultaneously without the training intensity varying too much.
Since the treadmill offers a constant surface and you don't have to deal with natural obstacles like unevenness or sudden inclines, you can fully concentrate on your training. The steady run and lack of distractions make it easier to keep your heart rate stable and stay focused.
Does the Treadmill also Have Disadvantages?
From a sports science perspective, there are no disadvantages to treadmill training compared to outdoor running. Your cardiovascular system is trained just as well, and your muscles are also engaged in a similar way, albeit in slightly different manners. The treadmill is therefore just as effective a training option as running outdoors.
However, there's one thing you should keep in mind when running on the treadmill. Since treadmills already offer some cushioning, you need less padding in your running shoes. A responsive shoe that provides a direct running feel is ideal here – for example, a light trainer or racing shoe. This provides a better running feel and optimally supports you during training.
6 Advantages of Outdoor Running
Exercise in the fresh air is not only good for the immune system but also for mental well-being, especially in winter. The short, often gloomy days have a negative effect on many people's mood. You can counteract this by regularly running outdoors. Daylight and sun exposure, whenever they appear in winter, support the body in the production of Vitamin D and promote the release of the happiness hormone serotonin.
Outdoor running supports race preparation because it offers realistic conditions similar to those of a competition. Outdoors, you have to deal with various factors such as wind, weather, uneven terrain, and inclines – just like in a race. These natural challenges prepare you physically and mentally for the actual race conditions, so you can better handle changing circumstances. Outdoor training also improves your endurance, coordination, and concentration, which is important for competition.
Running outdoors promotes blood circulation and thus the circulation of immune cells in the body, especially in cool temperatures it strengthens the immune system by stimulating the production of white blood cells. These help the body better defend against infections and pathogens to defend against, as they, due to the increased blood circulation, particularly quickly and efficiently reach the site , where they are needed.
Outdoor running offers unparalleled variety and motivation. While your environment constantly changes – be it through different landscapes, weather conditions, or routes – the training always remains exciting and challenging. Nature brings a diversity that no gym or treadmill can offer. You can discover new places and enjoy the fresh air, which makes the training not only more effective but also mentally refreshing.
You are not bound by opening hours or queues. Whenever you feel motivated, you can lace up your running shoes and start running immediately. This flexibility is another advantage of running outdoors. You are independent and can design your training according to your own preferences. The opportunity to immerse yourself in nature at any time and challenge yourself makes running in the fresh air an enriching and motivating experience.
When running in the fresh air, the body is challenged by different terrains, weather conditions, and wind, leading to a varied and natural load. This variety not only strengthens the muscles but also ensures effective promotion of endurance. The body must constantly adapt to changing conditions, which leads to balanced exertion of all muscle groups.
Compared to a consistent treadmill workout, where the load is rather monotonous, running outdoors offers a healthy variety that reduces the risk of injury and better trains the musculoskeletal system overall. Due to the natural conditions, the stabilizing muscles and coordination are also more challenged. This improves running technique and optimizes running economy.
What to Consider when Running Outdoors?
When running outdoors, there are a few things you should consider to make your training pleasant and safe. Firstly, it's important that you sweat more quickly when running outdoors, and for this reason, it's especially important to ensure adequate fluid intake.
Secondly, it's crucial to dress appropriately for the weather conditions. On cold, wet, or windy days, the right running apparel helps keep you warm and dry. In extreme conditions, such as black ice or temperatures below -15° Celsius, it's advisable to adjust your training and rather resort to the treadmill.
Should you venture outdoors for a run in colder temperatures, we recommend our guide "Running in the Cold" to find the right outfit for all conditions that winter brings.
Conclusion: Indoors or Outdoors – the Main Thing is You Run!
Whether outdoors in the fresh air or indoors on the treadmill: Those who jog regularly do their body and mind good. Because running keeps you fit and young, helps burn excess calories, and strengthens mental well-being. Ultimately, it's a matter of taste where you prefer to run. Sometimes only one of the two options is available, for example, if there's no gym nearby and you can't or don't want to afford an expensive treadmill.
But no matter where you prefer to run, both options have their advantages and disadvantages. Indoor training is more expensive, but it's weather-independent. And because of its built-in cushioning, the treadmill is particularly suitable for people with joint problems. Generally, however, both options are excellent for health, fitness, and endurance training.
And even if you could use a treadmill at any time, you don't have to choose: Simply choose where you run based on your training goal, personal well-being, and weather conditions. Because ultimately, it's all about you running – whether outdoors or indoors.
