Control the Controllables
There’s a phrase I tell my runners all the time: control the controllables.
You can’t change the weather. You can’t make the sun rise earlier. But you can choose where you run — and that decision alone can make or break your training.
1. Weather Extremes: Treadmill Wins the Day
We’re not trying to win a toughness contest here. We’re trying to train smart and stay healthy.
- 40+ mph Winds or Storms
These are “dreadmill days,” no shame. Trees fall. Power lines snap. Your form falls apart fighting headwinds. Stay inside. I’ve told people, “You’re not Rocky. Save the drama for the movie.” - Heat (90°F+/32°C+)
Ever try running in a sauna? That’s Bali at noon. I’ve done it — it’s brutal. If you’re gonna run outside in heat, do it early, stick to the shade, and drink like crazy. But if it’s roasting, head indoors. - Freezing (Below 20°F / -6°C)
Cold is fine if you’re dressed for it. But when black ice shows up? That’s an injury waiting to happen. Run inside and thank yourself later. - Thunderstorms
A little drizzle? Go for it. But thunder and lightning? Nope. I’ve got a hard rule: hear thunder, hit the treadmill. - Smoke / Poor Air Quality
Had a smoky day during the 2023 fires? I did my run in a garage, door closed, fan on. Your lungs aren’t invincible. If the air sucks, train inside. No medals for breathing smoke.
2. Safety & Convenience: Play it Smart
Got time to run, but it’s pitch black outside? Not worth the risk. I used to run at 9 PM after work — I hated it. The treadmill gave me peace of mind.
If traffic’s a nightmare, or you live where sidewalks are rare, save your outdoor runs for weekends when you can drive to a park or safer area. Weekdays? Treadmill gets the job done.
3. Training Goals: Match the Surface to the Mission
Training for a road race? You need road miles. Your legs need to feel the pavement.
But…
- Tempo runs? Treadmill helps control the pace.
- No hills in your area? Incline button is your new best friend.
- Got a treadmill race (yes, they exist)? Then train where you’ll race.
I coached a runner prepping for Boston’s Heartbreak Hill. She lived in flat-as-a-pancake Florida. So we did incline work on the treadmill weekly. Race day? She crushed the hills — not because she saw them, but because her legs had already done them.
Some treadmills even come with virtual courses now. Feels like running in the Alps or along the coast. Is it the same as real mountains? Nope. But it’s still solid prep.
4. Speedwork & Intervals: Treadmill Precision vs Outdoor Chaos
Let’s talk intervals. Personally, I’ve had love-hate relationships with both the treadmill and the track.
If you’re someone who struggles to keep a steady pace during speed workouts — maybe you blast out of the gate and burn out halfway — the treadmill can be a solid training tool.
You punch in your pace (say, six 400m repeats at 8:00/mile), and boom — it holds you accountable. No room for ego to speed you up too soon. I’ve had plenty of outdoor sessions where the first interval felt amazing at 7:30 pace… only to crash and limp through the last one. The treadmill builds discipline by not letting you cheat.
I still use treadmills now and then for intervals — especially when the weather’s garbage or I can’t get to a track. Bonus? You can set your recovery jogs at a precise pace too, which helps if you’re doing HIIT and watching heart rate zones.
That said, if you’re racing outside, you should absolutely do some fast work outdoors. The treadmill doesn’t mimic the real “feel” of pushing hard on ground that doesn’t move under you. Mix it up — your body and your mind will thank you.
Quick Check-In:
Are your intervals consistent, or do you fizzle out halfway? Try the treadmill next time and see if it helps you dial it in.
5. Long Runs: The Mental Marathon
Ah yes, the big weekend long run — the test of body and willpower. Should you do it on the treadmill or brave the streets?
If it’s safe outside, I almost always recommend doing your long runs outdoors. It builds real-world strength — physical and mental. Running 90+ minutes outdoors teaches you to handle the terrain, the wind, the unpredictability.
Plus, running two hours on a treadmill? Pure mental warfare.
That said, I know people who’ve cranked out 20-mile marathon runs indoors — usually due to snowstorms or family schedules. These folks? Mental gladiators. If you have to go long on the mill, break it into chunks: maybe three blocks of 5 miles with quick hydration breaks. Makes it more manageable.
Still, when you can — go outside. Practice your fueling, find your rhythm, and avoid the repetitive motion that comes from a single belt cadence. Your muscles need that natural variation you get from turning corners and dodging potholes.
Runner Question:
What’s the longest run you’ve done on a treadmill? Was it mental torture or not as bad as you expected?
6. Coming Back from Injury: Why the Treadmill Might Be Your Best Friend
Recovering from injury? The treadmill might just be your safety net.
I remember coming back from a nasty ankle sprain I picked up trail running. I didn’t want to risk limping three miles from my car, so I eased back into running on a treadmill. It felt safer. If pain hit — I could stop instantly. No panic, no shame, just smart training.
Treadmills are flat, predictable, and kinder to your joints. If you’re dealing with shin splints, a light incline (yes, incline!) can help reduce impact because it forces a softer landing.
There are even anti-gravity treadmills that PTs use to cut down your effective body weight — great if you’re fresh off an injury. Most of us won’t have those at home, but they’re common in clinics.
Bottom line: treadmills can help you run smart when you’re still healing. Just listen to your body, not your ego.
Your Move:
Coming back from an injury? Try a short treadmill run first — it’s not weakness, it’s wisdom.
7. For the Sake of Fun: Shake Up the Routine
Let’s be honest — sometimes you just need a change.
If you’re stuck in a rut, running the same streets every week, jumping on the treadmill can be a nice mental refresh. Fire up a wild incline program or toss on a playlist that’s been collecting dust.
I remember one week stuck indoors — back-to-back treadmill days while traveling. That weekend, I finally hit the trail again, and it was euphoric. Everything — the breeze, the dirt, the chaos of birds chirping — felt brand new.
Same thing works in reverse. After a week of tough outdoor sessions, a rainy-day treadmill run with a podcast can feel oddly soothing.
Use one to appreciate the other. They’re not enemies — they’re teammates.
Ask Yourself:
When’s the last time you switched it up? If you’re feeling stuck, maybe it’s time.
Treadmill vs Outdoor Running for Weight Loss: What Actually Works?
So you want to drop weight. You’re wondering: “Is running outside better than the treadmill?” I’ve heard it a hundred times.
Here’s my blunt answer: do the one you’ll actually stick with. Or better yet, use both.
Calories Burned? Pretty Close.
Same effort, same time = almost the same calorie burn. Outdoor running might burn a little more due to wind and terrain, but we’re talking 5% tops.
If you burn 300 calories in a 30-minute outdoor run, it might be 280 on the treadmill. That’s not going to make or break your fat loss journey.
What matters more? Your weight, your effort, your consistency.
A hilly treadmill run can torch more calories than a flat sidewalk shuffle.
Real Talk: Consistency Is the Real Game-Changer
Weight loss isn’t about fancy gadgets or which option burns 15 more calories. It’s about showing up. Over and over.
I had one client — busy mom, three kids, worked late. Her treadmill in the garage? That was her lifeline. She’d run at 9 PM while watching Grey’s Anatomy and lost 50 pounds in a year. Not because the treadmill was magic, but because she showed up, even when it wasn’t glamorous.
Another guy? Hated the treadmill. It killed his motivation. We swapped it for outdoor morning runs with a buddy, and boom — his mileage doubled, and the pounds started dropping.
So, What’s Better?
Whichever one gets you running — again and again.
Final Takeaway: Use Every Tool You’ve Got
Don’t turn this into a debate. This isn’t Coke vs Pepsi. It’s just running.
Outside gives you terrain, nature, and the race-day edge. The treadmill gives you control, safety, and consistency. Smart runners use both. They mix it up, stay flexible, and focus on the long haul.
I see treadmills like a gym membership for your running life — you don’t always need it, but it’s good to have when the weather sucks or your schedule’s tight.