As winter weather continues to challenge some of us, the age-old debate has resurfaced: "Does treadmill running really count?" I want to put this question to rest with some science-backed facts that might surprise the treadmill skeptics and reassure the treadmill enthusiasts among us.
Yes, I’m talking to those “Friends” who constantly take digs at treadmill runners by stating that they are “not really training.” Or those who comment that I might be faster if I ran outside instead of on a treadmill. Yes, I’m talking to you, Friend, who conveniently ignores the fact that I took 29 minutes off my marathon time, then a year later PR’d by another 14 minutes in the marathon - after doing more than 75% of my training on a treadmill.
I admit it: this post is because of an ongoing personal dispute I’ve been having with a running friend. But, I’m not bitter. Nor am I out to prove them wrong. Not at all.
Ok, I absolutely am.
THE SCIENCE SPEAKS: PHYSIOLOGICALLY EQUIVALENT
Research consistently shows that from a physiological standpoint, there is virtually no difference between running on a treadmill and running outdoors when it comes to the training effect on your body. Here's what the science tells us:
A comprehensive study published in the Journal of Sports Sciences found that when treadmill running is performed at a 1% incline, it closely mimics the energy costs of outdoor running, effectively neutralizing the lack of air resistance indoors.
Research from the Medicine & Science in Sports & Exercise journal demonstrated that muscle activation patterns remain consistent between treadmill and ground running, particularly at speeds typical for recreational runners.
A 2020 systematic review in Sports Medicine examined 34 studies comparing treadmill and outdoor running, concluding that cardiorespiratory responses (heart rate, oxygen consumption, and perceived exertion) were equivalent when environmental factors were controlled for.
The British Journal of Sports Medicine found that training adaptations, including VO2max improvements and lactate threshold changes, developed on treadmills transfer directly to outdoor running performance.
Take that, Friend!
TO THE TREADMILL ENTHUSIASTS: YOU'RE DOING GREAT
If you prefer the treadmill or it's your only option, here's your validation: You are getting the same cardiovascular benefits, burning the same calories, and building the same endurance as your outdoor-running counterparts. Your training is just as legitimate and effective for:
Race, and even marathon, preparation
Weight management
Cardiovascular health
Endurance building
Interval training
Many elite athletes incorporate significant treadmill training into their regimens, especially when weather conditions are extreme or for precisely controlled workouts.
Olympic marathoner Des Linden famously prepared for the rainy 2018 Boston Marathon -which she won, by the way - with extensive treadmill sessions to maintain training quality.
TO THE TREADMILL CRITICS: RECONSIDER YOUR STANCE
For those who insist that "real runners don't use treadmills," the science simply doesn't support this position. Consider that:
The physiological adaptations you're so proud of achieving outdoors are being matched by treadmill runners
Many elite runners and coaches incorporate treadmill training into their programs
For runners with joint issues, the more forgiving surface of a treadmill can allow for higher training volumes with reduced injury risk
Parents with young children, people in unsafe neighborhoods, people with conditions that can be exacerbated by inclement weather, or those with unpredictable work schedules can maintain consistent training thanks to treadmill access
Dismissing treadmill running as inferior is not only scientifically inaccurate but also creates unnecessary divisions in our running community.
Running is and should remain the most inclusive sport for all people! There is room for everyone regardless of how they choose to train, and frankly, I can’t even fathom why anyone would choose to make another runner feel they aren’t doing enough or that their workouts don’t count. A treadmill runner doesn’t impact anyone else’s road running, so why try to bring them down when they are putting in the work? There is room for all of us!
THE REAL DIFFERENCE: IT’S MENTAL
Alas, I will admit treadmill and outdoor running are not 100% equal. The research does identify some differences between treadmill and outdoor running, but they're primarily psychological rather than physiological:
Mental stimulation: Outdoor running typically provides changing scenery and environmental stimuli that can make time pass more quickly for some runners
Pacing regulation: Treadmills control your pace, which can be beneficial for consistent training but doesn't develop the same pacing skills needed for self-regulated outdoor running
Terrain adaptation: Outdoor running naturally includes subtle variations in terrain that engage stabilizing muscles slightly differently, which is specifically important for trail runners
Weather acclimation: If training for an outdoor race in specific conditions, there are obvious benefits to practicing in those conditions
Importantly, these differences don't make one form of running superior—they simply represent different strengths and weaknesses that can be complementary in a well-rounded training program.
RUNNERS’ ROADMAP: MAKING THE MOST OF TREADMILL TRAINING
If you're primarily a treadmill runner, here are some tips to maximize the benefits:
Set the incline to 1% to accurately simulate outdoor running energy costs
Vary your workouts with intervals, hills, and tempo runs to prevent boredom
a. If shopping, most new model treadmills have programs so you can select a route and the treadmill will incline/decline and even increase/decrease your pace with hills
b. Treadmills with iFit even allow you to build your own routes through Google maps - the treadmill will automatically incline/decline with the elevation
I input all my races and train running most of the routes long before stepping on the start line!
Practice mental toughness by occasionally running without entertainment
Use visualization techniques to imagine outdoor routes or race scenarios (iFit!)
Consider a "hybrid approach" by combining treadmill and outdoor runs when possible
If you’re primarily an outdoor runner who dislikes the treadmill:
Give it a try once in a while since it is good for certain types of running workouts
Take advantage of the fact that you can keep opinions to yourself
Challenge Des Linden to a race to compare your road running to her treadmill training
CONCLUSION: RUN YOUR OWN RUN
The best running surface is ultimately the one that keeps you consistent and injury-free. Whether you're logging miles on a treadmill, track, trail, or road, you're a runner, and your training is valid. The physiological benefits remain constant across these surfaces, so choose what works for your life, your body, and your goals.
Gotta Run!
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