Treadmill Running Vs. Outdoor Running in the Winter
“I don’t know what’s longer: A microwave minute or a treadmill minute.”
Well, it’s official. Winter has officially arrived in the Northeast this week. The air is frigid, the wind is whipping, and it essentially starts getting dark mid-afternoon. And while the fall was a brief but welcome reprieve from the blistering heat of summer running, it goes by way too quickly… and winter seems to last longer and longer every year.
In addition to falling temps, the arrival of winter presents runners with new challenges. Yes, we don’t have to worry about running in unsafe heat, but now we have darker mornings and evenings, icy and snowy conditions, and layers to think about. So this brings up the age old question:
is it better to train outdoors or on a treadmill for the winter months?
Let’s start with my own personal opinion, and then we dive into some more science-backed opinions. As someone who definitely prefers to run in the heat over the cold, winter running is a real struggle for me. I have terrible circulation (which hasn’t been ideal growing up in Buffalo and then moving to Boston) and my extremities tend to get cold and numb in anything under 50 degrees—not even being dramatic! Every fall, I tell myself that I am going to get better at running outdoors more through the worst of the winter months—and every year, I spend a lot of time on the treadmill. That being said, my situation is different than most. It helps that I am a full-time fitness instructor at Barry’s, which is interval treadmill training, and I have the flexibility in my day to take less-full classes that give me the ability to “double tread,” or stay on the treadmill the whole class instead of switching back and forth between the strength work on the floor and the treadmill.
It also helps that Barry’s makes treadmill running fun and engaging. This past weekend I was in Salt Lake City for a quick work trip, and my body woke me up at 2:30am local time (4:30am Boston time, my normal-ish wake up time). Since I wasn’t about to go for a run in an unfamiliar city at 2:30am, I trudged down to the hotel gym to grind out six miles on the treadmill, which was absolutely miserable. The treadmill belt was worn and I felt like my shins were going to explode, even the run I had planned wasn’t fun, and staring at the grey wall in front of me was mind numbing.
Can running on the treadmill be effective?
That being said, when in the right environment and with the right coaching/treadmill plan (a.k.a., in a fitness class or with a downloaded treadmill run programmed into your headphones), the treadmill can be incredibly effective. I am very afraid of slipping on black ice or stepping on uneven pavement in the dark, so the treadmill definitely becomes my running method of choice for the majority of the winter.
So let’s discuss some general pros and cons of running on the treadmill versus running outside in the winter with some science-backed opinions.
Some of the pros of treadmill running include climate control, pace setting and accountability, and safety. In the winter—especially in the northeast—the winter brings later sunrises and earlier sunsets, and the majority of runners log their miles either before or after work. It also brings snow and ice and extremely cold temperatures, so not only does this become a comfort issue, it also comes with safety issues.
Running on a treadmill means you’re running in a lit environment, reducing the risk of injury that comes with running in the dark—you could trip over uneven surfaces or be in danger of getting hit by cars who don’t see you if you’re not running with reflective clothing on. There is also the general safety issue of running in the dark and running into nefarious characters—although this is not necessarily limited to winter months! Additionally, running in the winter can be unsafe, especially to those who have sensitivity to the cold.
Running on a treadmill can be better for your skin and your lungs, and freezing temperatures while running in sweaty clothing can lead to risk of hypothermia. The treadmill takes away these risks by running in a warm, safe, controlled environment. Finally, this is also not limited to winter running, but for those training to run a certain pace, the treadmill makes pace setting easier as you can literally hit the button for the pace you want.
What are the downsides of running on the treadmills?
The treadmill does come with plenty of cons as well. The first we already discussed, as evidenced by my hotel gym treadmill experience, the boredom of running on a treadmill. Without good programming or good music or environment, logging miles on a machine that goes nowhere can feel insufferably boring. Secondly, it is incredibly hard to mimic road running on a treadmill. In a controlled environment, you miss out on various factors you could encounter on the road, including inclines, road grades, navigating other runners, wind and other weather resistance, and most importantly, pushing your body without the assistance of the machine. While being able to have the treadmill control your pace is a luxury, as a runner you really only have to focus on holding that pace and not fly off the tread; on the road, you obviously don’t have a machine to power you!
We have discussed the cons of winter running outdoors, but when it comes to training, there are also some important benefits to running outside. According to Performance Lab, winter running can burn more calories as it works to perform but also simultaneously working to keep the body warm; can help combat seasonal depression; boost glycolic intake; and if this is a goal for you, can help boost caloric burn.
At the end of the day, both running outdoors and indoors have some very specific and important benefits. If safety and warmth is a concern and you have access to a treadmill, opting for indoor miles is probably the best option for you. And if you think getting fresh air and logging some colder miles outdoors sounds more appealing for you and your training plan, layer up and get after it!
Remember—running is a challenging sport, but it’s also meant to keep you healthy. Choosing options that make you feel motivated, safe, and happy should always be priority. Stay warm out there, runners!
Xo