If you’re trying to maximize calorie burn, the choice between running outside and on a treadmill may feel significant. On the surface, running may seem like it should consume the same energy regardless of where you do it.
However, studies exploring this question suggest that there are subtle differences that are shaped by environmental factors, mechanical properties, and even your body composition.
Here’s what you need to know about treadmill vs outside running for weight loss.
Running can support weight loss by creating a calorie deficit, the core principle of weight management. From a physiological perspective, running increases energy expenditure by engaging large muscle groups and elevating heart rate, which boosts caloric burn (1). This activity shifts the body’s thermodynamics, which leads to greater energy output than at rest.
In addition, the body continues to burn calories post-run through excess post-exercise oxygen consumption (EPOC) as it works to recover (2).
While effective, running alone is not a magic bullet – pairing it with balanced nutrition is essential for sustainable weight loss.
Running outside can be an effective way to support weight loss, but its benefits go beyond just calorie burning. The unique aspects of outdoor running may enhance the experience and, by extension, your consistency with the activity. Here are a few factors to consider.
Research has suggested that people often find outdoor exercise more enjoyable than workouts in controlled environments (3). The changing scenery, fresh air, and connection with nature can make the experience feel less repetitive. Enjoyment is a crucial factor for long-term adherence to any fitness routine, and consistency is the key to weight management and overall health.
Running outdoors can have positive effects on mental well-being. Exposure to natural environments has been linked to reduced stress, improved mood, and decreased symptoms of anxiety and depression (4). These mental benefits aren’t just a bonus, they often play a crucial role in maintaining motivation, which can indirectly support weight loss efforts.
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Outdoor running often involves variations in terrain, including hills, trails, or uneven surfaces. These changes require your muscles to adapt and engage in different ways, potentially increasing the overall energy demand.
While this may not drastically alter calorie burn, it provides a more dynamic workout that engages stabilizing muscles, which is beneficial for building functional strength (5).
Spending time outdoors exposes you to natural sunlight, which helps with vitamin D production (6). For some, this boost can enhance mood and energy levels, encouraging more physical activity (7). That being said, safety precautions such as sunscreen and proper hydration are essential.
Read more: Is the Treadmill Good for Your Knees? Here’s How to Protect Your Joints
The energy you expend while running depends on multiple factors, including speed, duration, fitness level, and body composition. While outdoor running can burn a few extra calories under certain conditions, the difference isn’t significant enough to outweigh personal preferences or convenience.
Your choice should reflect more than just calorie burn. Outdoor running offers fresh air, varied scenery, and challenges from nature. Treadmills provide controlled environments free from weather disruptions, injury risks from uneven terrain, or traffic hazards.
From a purely caloric standpoint, running outdoors might burn slightly more calories due to wind resistance and environmental variability.
Let’s take a look at a few factors that influence calorie expenditure in these two settings.
Wind Resistance and Terrain
One of the defining characteristics of outdoor running is the presence of wind resistance. When you run outside, particularly at higher speeds, your body has to work against the air. This added resistance contributes to a slightly higher energy cost compared to running on a treadmill at the same pace (8).
To replicate this effect indoors, some researchers have suggested setting the treadmill at a 1% incline (9). This small gradient closely matches the energy demand of running outside by accounting for the lack of wind resistance and the propulsion provided by the treadmill belt.
Terrain also plays a role. Outdoor running often involves uneven surfaces, slopes, and variations that engage stabilizing muscles differently (5). This could subtly increase calorie expenditure, but it may also depend on your running technique and the type of terrain.
Treadmill Mechanics
Treadmills provide a consistent surface and pace, which can make running more predictable. However, the moving belt reduces the energy required to propel your body forward. This is particularly noticeable at higher speeds (10).
That being said, modern treadmills can be adjusted to mimic outdoor conditions through inclines or interval programs, which enables runners to push their cardiovascular and muscular systems to similar levels as outdoor running.
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Physiological Responses
Research examining intermittent running indoors and outdoors found that outdoor running elicited higher oxygen uptake and more time spent at maximal effort levels (5). This outcome was linked to the natural variability and resistance of outdoor environments.
On a treadmill, runners need to increase their pace by approximately 15% to match the physiological demands of an outdoor run (11). However, for most steady-state runs, the calorie burn difference between the two settings would remain minimal for the average person.
Body Composition
Calorie expenditure isn’t just about where you run, it’s also about who is running. One study revealed that men tend to burn more calories in absolute terms due to higher body mass (12), but when calorie burn is adjusted for fat-free mass (like muscle), women expend energy differently.
Outdoor runs may engage more stabilizing muscles due to terrain variability, which can affect energy costs in ways treadmill running does not. However, the influence of body composition is more pronounced than the impact of location alone.
The number of calories you burn running outside for 30 minutes depends on factors such as your weight, running pace, and terrain. Here’s a general estimate (13):
These figures are averages and can vary based on:
Read more: What Does Running Every Day Do To Your Body?
Burning 1,000 calories through running in one day shouldn’t be a primary fitness goal for most individuals. While it’s theoretically possible, pursuing this level of calorie burn can place undue stress on your body, often outweighing the potential benefits.
The risks associated with overexertion, lack of recovery, and high nutritional demands make this target impractical and potentially harmful for many runners.
Instead of targeting such intense calorie burns, you should focus on safe and sustainable practices to improve your health and fitness over time:
Running outside can help reduce overall body fat, including belly fat, by creating a calorie deficit. However, spot reduction isn’t possible, as fat loss occurs throughout the body in an order that’s often genetically predetermined. Running primarily targets endurance and cardiovascular health, but it can strengthen lower-body muscles such as your calves, quads, hamstrings, and glutes. It doesn’t significantly build muscle mass like strength training does. Running can help uncover abdominal muscles by reducing body fat, but it won’t directly build or define abs. To develop visible abs, combine running with core exercises and a healthy diet for fat loss. Having a lower body weight can improve your running speed because less energy is required to move the body. However, factors such as training, strength, and running form are equally important for better performance.Frequently Asked Questions
Does running outside burn belly fat?
Does running build muscle?
Will running give you abs?
Do you run faster if you're skinnier?
Running outside tends to burn slightly more calories than running on a treadmill due to factors such as wind resistance, terrain variability, and increased stabilization demands. However, the difference isn’t drastic unless you’re running at high intensities or on challenging outdoor routes.
Ultimately, the best running environment is the one you’ll enjoy and stick with. By picking the environment that suits your preferences and lifestyle, you’ll be more likely to stay consistent, which is the key to long-term fitness success.
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