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If you ask any runner what they prefer – running outside or a treadmill, most say they love doing it outdoors, but prefer the latter because it doesn’t tire them. While many running purists cannot stand the monotony of a treadmill, they feel the machine is better for structured workouts and is easier than outdoors.

While running inside and outside both have their own benefits and drawbacks, there’s no denying that running outside tends to be more difficult.

Those who run outside have to deal with extremes of the weather – it would either be too hot, cold, or raining. According to experts, if you want to run outdoors, it is better to either learn to work with nature or adapt to it. Additionally, running in extreme cold or heat increases your risk of dehydration as well. It can be a life-threatening condition if you are not wearing the proper clothing and rehydrating yourself.

Running at night also increases the risk of injury and can be dangerous. However, according to experts, if you choose to run at night, make sure to wear reflective clothing and a headlamp to help you see. Tell a friend your route and when you expect to arrive home. Better yet, find a running buddy.

Running on a treadmill would mean that you can set the pace and the incline, which controls the difficulty of the run. However, if you are running with a specific time or pace in mind, it is much easier to guarantee that result on a treadmill.

Experts say the best exercise for weight loss is the one that you enjoy. So, whether you prefer treadmill or outdoor running, regular aerobic exercise like running will burn calories to achieve a calorie deficit. Studies have found that running a few times per week leads to increased fat loss. Interestingly, even though most participants experience significant weight loss, they also gain muscle mass.

You can achieve weight loss with low to moderate-intensity running, also called steady-state running. This means running at a continuous pace at the same intensity for a set period of time.

Alternatively, you can also use high-intensity interval training which involves short, 30-90-second intervals of intense exercise, such as sprinting, followed by an equivalent period of rest, such as slow running or walking. Fortunately, you can do both HIIT and steady-state running on a treadmill or outdoors. However, if you’re sprinting outside, be sure to run on even ground to avoid injury.

Beyond weight loss, all forms of running can bring you numerous health benefits, such as reduced blood pressure, cholesterol, blood sugar, depression, and anxiety.

However, if you are new to running, be sure to speak with a healthcare provider first to make sure it’s right for you. It’s always best to start slow and gradually progress.

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