Pros and Cons of Indoor/Outdoor Running

Running is an exercise routine that’s easy to get into. It’s also flexible enough that you can enjoy it indoors or outdoors. But should your workouts rely on a treadmill? Or should you embrace nature and go for a run in a local park or around your neighborhood? Take a few minutes to weigh the pros and cons of indoor and outdoor running.

Indoor Running

Indoor running is the safer option, but it may not satisfy adventurous runners. Stick to indoor running for the following benefits:

Shelter from the elements. For most people, the main benefit of running indoors is that you aren’t exposed to the elements. You can avoid the cold, icy winter conditions as well as the heat and humidity of the summer months. And runners with seasonal allergies won’t have to deal with pollen either.

Music and entertainment while running. Running indoors allows you to focus on your workout without being distracted by traffic. If you’re on a treadmill, you can even safely zone out to music or your favorite show as you exercise.

Potentially softer surface. Treadmills often have padded surfaces that contribute to a lower-impact workout, especially when compared to running on concrete. This is ideal for runners with joint pain. However, your form is still important.

Useful tech for monitoring progress. Treadmills often have screens that let you track your progress and other metrics. These features make it easy to check your heart rate, distance, and amount of burned calories. You can use these numbers to set new goals for yourself and see areas in which you’ve improved.

Adjustable settings. Controls on a treadmill allow you to adjust the pace of the belt and set an incline. These controls add a little versatility to your workout and allow you to increase or decrease the difficulty to suit your preference.

Cons of Indoor Running

You’ll need to spend money to enjoy a treadmill in the comfort of your home. Some of the top-rated treadmills cost around $4,000, according to Consumer Reports. However, you can find less expensive models for $1,000 to $3,000. You can even find some for under $1,000. However, these cheaper models will likely have shorter tracks, weaker motors, and overall less durability.

If you don’t have the money or space for a home treadmill, you can find one at a local gym. However, the average cost of a gym membership is $58 a month, according to Healthline.

Outdoor Running

If you feel invigorated by the fresh air and sunshine, outdoor running may be the right routine for you. Here are the benefits of an outdoor workout:

Exploration. If you’re training for a 5K, 10K, or other organized race, outdoor running gives you a chance to explore the actual course. If you’re just running for personal goals, you can use the opportunity to explore your neighborhood. You might even come across hidden gems, such as parks and diners that you never noticed before.

Vitamin D exposure. Running outside is a great way to soak up sunlight, which is a prime source of vitamin D. Not many foods contain this important vitamin; however, your body creates it when your skin is exposed to sunlight. Vitamin D deficiency can lead to issues such as fatigue, muscle weakness, bone pain, and depression, says Cleveland Clinic.

Social running options. Outdoor runners often have an easier time exercising with friends. Although you can take buddies with you to a local gym, running together outside is best for conversation and foot races. It also helps you stay safe, as each member of the group can alert the others to hazards, such as traffic.

Work more muscles. Although you can adjust the incline of a treadmill, running outside exposes you to different types of terrain. You can choose to run on a flat, even sidewalk, or challenge yourself with an adventurous trail run. Expect to work different muscles in your legs and ankles as you switch up your surroundings. Compared to running on a treadmill, outdoor running engages more muscle groups, according to Healthline.

Cons of Outdoor Running

Perhaps the biggest downside to running outdoors is that you may feel limited by weather conditions and time of day. Running in slippery conditions can be dangerous. And exercising in humidity or cold winds can be hard on the lungs.

In addition, if you want to run after sunset, you’ll need to take special precautions. For example, you should wear reflective clothing so drivers can see you in dim light. If you’re running during the day — especially during peak traffic hours — you may have to adjust your pace or route to avoid cars. Even when running in a park, you’ll need to remain aware of your surroundings. You may not have the luxury of zoning out as you listen to music. It's always much safer to run with a partner and steer clear of secluded areas as well.

General Benefits

Ultimately, the decision to run indoors or outdoors comes down to personal preference. Try out both options and assess how you feel during and after the workout. Stick with the type of run that's most comfortable and enjoyable. Or switch up your routine to accommodate seasonal changes.

Whether you run indoors or outdoors, you'll always reap certain benefits. Running will improve your physical health, helping you to build stronger muscles and bones while burning calories. You'll also experience psychological benefits, such as elevated mood, reduced stress, and improved focus and working memory.