Running is one of the most effective ways to burn calories, improve fitness, and support weight loss. But when it comes to treadmill vs. outdoor running, which option gives you better results?
The truth is, both have their benefits. The best choice depends on your lifestyle, preferences, and what keeps you consistent. Let’s break down the differences to help you decide which is better for your weight loss journey.
Weight Loss Benefits of Running in General
Before comparing the two, it’s worth noting why running is so effective for weight loss in the first place:
- It burns a high number of calories in a short time
- It boosts your metabolism, even after your workout
- It improves cardiovascular health and endurance
- It’s accessible and easy to start at your own pace
Whether you’re jogging slowly or doing intervals, regular running helps you create the calorie deficit needed for weight loss.
Treadmill Running for Weight Loss
Treadmills offer a controlled, safe, and convenient way to run — rain, hail or shine.
Pros of treadmill running:
- You can adjust the speed and incline to increase intensity
- It’s easier on the joints due to shock-absorbing surfaces
- You can monitor your stats in real time (e.g. pace, distance, calories)
- You’re not affected by weather, heat or darkness
Treadmill workouts are great for beginners, interval training, and structured programs — especially in a 24/7 gym environment like Stepz Fitness.
Outdoor Running for Weight Loss
Running outdoors offers variety and a natural challenge, especially with hills, wind resistance, and changes in terrain.
Pros of outdoor running:
- You engage more stabilising muscles by running on uneven surfaces
- Natural inclines and resistance can increase calorie burn
- Running in fresh air can boost mood and reduce stress
- It’s completely free and always available
Outdoor running may feel more mentally stimulating, especially if you enjoy nature or exploring new neighbourhoods.
Which Burns More Calories — Treadmill or Outdoor Running?
The calorie burn between treadmill and outdoor running is quite similar when speed and incline are matched.
However, outdoor running might burn slightly more calories due to wind resistance and terrain. On the flip side, treadmill workouts can be made just as challenging by increasing the incline or speed — and it’s easier to track your effort precisely.
The most important factor? Consistency. The workout that you enjoy and stick with is the one that will help you lose weight over time.
What’s Best for Beginners?
For beginners, treadmill running is often a great place to start. It allows you to ease into running with more control and less impact on your joints.
At Stepz Fitness, you can also take advantage of a safe environment, guided classes (in selected locations), and modern equipment that tracks your progress.
Once you’ve built up confidence, you might feel more comfortable adding outdoor sessions into your routine.
Can You Combine Both for Better Results?
Absolutely! Many people get the best of both worlds by alternating between treadmill and outdoor runs.
Here’s an example of how you could mix it up:
- Weekdays: Treadmill sessions with structured intervals or steady jogs
- Weekends: Outdoor runs for variety and fresh air
This approach keeps your workouts interesting and targets different muscles, improving overall fitness.
Treadmill or Outdoor Running?
Both treadmill and outdoor running can help with weight loss — and neither is strictly better than the other.
- Choose treadmill running if you want a controlled, low-impact workout that fits easily into your schedule.
- Choose outdoor running if you enjoy variety, fresh air, and natural resistance.
Better yet — use both to stay motivated, consistent, and on track with your goals.
Ready to Take the First Step Toward Your Goals?
Be a part of Stepz Fitness — an exciting and modern hybrid gym with 24/7 access, great classes at selected locations, high-quality equipment, friendly staff, affordable pricing and MORE!
Find your local Stepz Fitness today and enjoy everything you need to kickstart your fitness journey — including treadmills, weights, and the support to keep you moving.