2 Pros and 2 Cons of Treadmill Running

Medically reviewed by Amy Kwan, PT

Running on the treadmill is an easy and convenient solution to making time for physical activity. Some treadmill benefits include being able to exercise regardless of the weather and engaging in a run as challenging as an outdoor run.

Treadmill running also has downsides. For example, it doesn't simulate the surface changes when running outdoors. Here's what you should know about using a treadmill, including tips and treadmill workouts.

Related: How Many Calories Can You Burn With a Mile-Long Run?

Is Treadmill Running Still Effective?

Treadmill running can be an effective form of exercise since being active is better than not being active for your physical health. It can also be as effective as other types of running. In one small study, treadmill running and outdoor running both promoted participants' level of fitness and fat percentage loss.

Researchers have also found that treadmill running can impact the body similarly to running outdoors. For example, treadmill running and overground running—running on surfaces like roads—are similar in helping a person remain stable during running.

Another review compared the biomechanics of treadmill running and overground running. Biomechanics studies how the body moves and what those movements do to tissues, bones, and muscles. The researchers found that the two types of running had similar effects on the body.

Potential Benefits

Treadmills provide an environment for you to exercise indoors. Here are two pros to running on a treadmill versus outside on the pavement or trail.

1. The Difficulty Level Is the Same

People might assume running outside is empirically harder than logging miles inside on a treadmill. However, you can adjust the incline and speed on the treadmill to make it easier, more challenging, or at the same level as running outside. You are in control and can decide what level you want to run at.

2. Exercising Isn't Weather-Dependent

Treadmill running allows you to run at any time—environment aside. You won't have to worry about weather, temperature, or terrain issues. These are important factors to consider if you live in a very cold or wet area.

Related: The Best At-Home Treadmills

Potential Downsides

While treadmill running can help improve your overall fitness, it will only mimic running outdoors. Here are possible downsides to running on a treadmill versus outside.

1. You Don't Work as Many Muscles

Because there is a machine powering the belt, your muscle mechanics differ when you run on the treadmill. You use your quads to push off, but your hamstrings aren't firing as much as they would if you were running outdoors.

While running outdoors, you typically rely on your hamstrings to finish the stride cycle and lift your legs behind you, almost kicking your butt. On a treadmill, the propulsion of the belt does much of that work for you.

2. It's Boring

Running inside can be boring—even if you have the best playlist or you're watching TV. You might have the same general scenery, like walls or other workout equipment, as you run.

Running outside also provides you with a more natural sense of distance. It can give you that extra push to finish strong when you feel like giving up. Some evidence has suggested that working outdoors can also improve your mood.

Tips

Always talk to a healthcare provider before exercising when you haven't been physically active regularly or are returning to exercise after a pause. It's also important to pace yourself. You don't want to immediately start running on the treadmill if you haven't done it before or if you haven't run at all.

Running on the treadmill can be great for fitness, but it's important to consider other aspects of training. For example, remember to do cross-training if you're only running on the treadmill. You'll want to work the muscles on the back of your legs, including your hamstrings and glutes.

Safety Tips

When using any exercise equipment, there is a risk of injury. It's essential to monitor your pace, be aware of your speed, and not push your body past its limit. As long as you focus on the exercise, it's possible to avoid injury.

You should also warm up before running and cool down afterward. Warming up helps blood begin circulating, and cooling down helps slow your heart rate following exercise.

Make sure you ease back onto the road following an injury by alternating treadmill and outdoor runs. You can also try doing some exercises in the water—a few times a week instead of starting back immediately into road running.

In addition, other ways to avoid injuries with treadmill running include:

• Moving objects or other fitness equipment out of the way before using the treadmill

• Providing enough space for and around the treadmill

• Stopping the treadmill and turning it off when you're done

• Using the treadmill as it's intended

Form Tips

Proper running form is essential whether you're on or off the treadmill. You want to ensure your muscles are working efficiently and reducing the chance of injuries.

Running involves striking the surface with the middle of your foot instead of your heel. You'll need to swing your arms from your shoulders and have them bent at a 90-degree angle with your hands relaxed. Lean only slightly forward, and lead the run with your chest.

How To Make It More Interesting

With the incline feature on a treadmill, you can get the feel of hills and roads so you're not constantly running on a flat surface. Various treadmills allow you to change how steep your run will be. When possible and safe, experiment with different inclines as you progress with your treadmill run.

Even if you're not training for a race, you can switch up your workout, particularly if you have a treadmill with advanced technology. On those types of treadmills, you could choose a specific trail or terrain from around the world.

You can also use first-person point-of-view videos while on a treadmill. They allow you to follow a pre-recorded path with different types of scenery if you don't have an advanced treadmill.

Related: What To Do to Run Faster

Treadmill Workout Ideas

Treadmill workouts can vary depending on what you'd like to try and what features are available on the machines. For example, some treadmills come with preset programs that automatically change inclines and speeds for you.

You might also consider treadmill interval training that you can do manually. This would entail altering between running and jogging for a set number of minutes each time—with or without inclining the treadmill.

A Quick Review

Running on a treadmill is convenient to run regardless of the weather or terrain, and you can control the incline and speed. However, it may be boring, and you miss out on the muscle work that comes with running outside.

Ensure you check in with a healthcare provider before trying treadmill running if it's new to you or you have not exercised in a while. Remember to engage in safe treadmill running, run with proper form, and try different treadmill workouts when possible.

Frequently Asked Questions

How long should you run on a treadmill?

While there aren't official time limits for running on a treadmill, how long you run should depend on factors like activity level, age, and physical health. You could also use recommendations for adults doing cardio exercise and aim for at least 30 minutes five days per week.

Does a treadmill burn belly fat?

It can—especially if your treadmill workout is intense. High-intensity exercise burns belly fat.

What happens if I use a treadmill every day?

There's not a lot of research on daily use of a treadmill. A potential outcome might be increased discomfort in the ankles, back, or knees if a person has issues in those areas.

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