Many runners wonder: Does a treadmill workout burn fewer calories than running outside? The short answer: for most people, the difference is minimal. According to Dr. Rich Willy, director of the University of Montana’s Running Lab, when you run at the same pace indoors and outdoors, your heart rate and oxygen consumption barely change.
So why does the treadmill get such a bad reputation? Willy admits he hates that people demonize it: “For some, it’s the safest—or even the only—option they have.” In fact, treadmills offer several overlooked advantages.
The Hidden Benefits of the Treadmill
1. Safer conditions. No dodging cars, poor lighting, or uneven sidewalks.
2. Ultimate convenience. Bad weather, childcare duties, or late nights won’t stop your run.
3. Customizable training. Adjust incline and speed to mimic race conditions or challenge yourself.
4. Joint-friendly workouts. Skip the pounding of downhill running and focus on controlled climbs.
Why Does the Treadmill Feel Harder?
If the physiological effort is the same, why does treadmill running feel tougher? The answer lies in perception. Outdoors, your brain uses visual cues like “optic flow” (the scenery moving past) and the sensation of air rushing by to measure speed. Without those cues, treadmill running feels more laborious—even if the numbers don’t agree.
Plus, staring at the console can make time drag. Pro tip: distract yourself with music or podcasts, or cover the screen with a towel and run by effort or heart rate instead.
Beating Boredom: Pro Runner Hacks
Former pro runner Kaitlin Goodman shares her favorite treadmill tricks:
- Interval countdowns. After warming up, run hard for 1, 2, 3, 4, and 5 minutes, with half-time recovery jogs in between.
- Music-based pacing. Alternate fast running during one song and slower recovery during the next.
- Micro-challenges. For easy days, change incline every half-mile or toss in one-minute surges to keep things interesting.
Injury Insights: Why Treadmills Can Help Recovery
Dr. Willy, who has undergone two hip surgeries, noticed the treadmill felt gentler on his joints during recovery. Research supports this: because the belt moves beneath you, the workload shifts slightly toward your feet and ankles instead of your entire kinetic chain.
There are other perks, too:
- Fewer risks of tripping on rocks or slick pavement.
- Naturally shorter strides and quicker cadence indoors, which can reduce joint stress.
- Uphill-only workouts—ideal for those with knee pain or IT band issues, since inclines lower stress on certain tissues.
Still, there’s a catch: treadmill running is repetitive. Without terrain changes, the body can develop overuse injuries. Dr. Allison Gruber, an exercise science professor at Indiana University, advises mixing things up: vary incline and speed, rotate shoe models, or even switch between different treadmill brands if possible.
Is It “Cheating” to Run on a Treadmill?
Not at all. Even elite athletes, including Olympic champion Jakob Ingebrigtsen, regularly train on treadmills for precision interval work. If the treadmill is your safest, most practical, or most motivating option—embrace it. At the end of the day, the best workout is the one you’ll actually do.
So, whether you’re logging miles outside with the wind in your hair or inside with your favorite playlist, you’re still building endurance, burning calories, and—most importantly—keeping the habit alive.
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