Last month, the 128th Boston Marathon brought together more than 30,000 of every kind of runner and jogger to its storied course.

The 26.2-mile race, let alone any marathon, isn’t for everyone. But whether it’s on the streets in historic Boston or a treadmill in your basement, running or jogging can be a great way to tap into the power of moving your body and improving your heart and lung health. 

If you’re looking to start running or jogging, there’s the question of “Where?” Should you do it on the road or a treadmill? Thankfully Aaron Cingle, a physical therapist, has answers.

The benefits of running outside

A lot of us swore off running after we left behind those timed one-mile tests in gym class. Even so, when the weather is right—especially in southern Ohio—you wonder if you should throw on your sneakers and hit the road or bike path. If your doctor has no concerns about you running, give it a shot.

“Running outside has many benefits,” Aaron says. “Along with improved physical health, the change of scenery and fresh air are great for your mental health.” 

Running outside also helps you

• Get vitamin D. Nearly 35% of Americans are vitamin D deficient, and one of the best ways to get vitamin D is from direct sunlight absorbed through your skin. Be sure to use sunscreen, though.
  
• Improve balance and core strength. Just the act of going for a walk, jog, or run outside uses muscles you don’t often engage throughout the day. “Studies show that running outside has been shown to improve muscle activation and use,” Aaron adds. “When you run or walk outside, you use more muscles to stabilize yourself as you move forward and plant your feet.”

And if you’ve signed up for any kind of race, time spent outside prepares your body for things you’ll encounter on race day: weather and humidity, allergens, elevation changes, etc. Your brain even learns how to better regulate your body temperature. 

Not to mention, running outside requires no membership fee.

The drawback of running outside

Running outside has its drawbacks, though.

“You have to obviously contend with the weather,” Aaron says. “I know I don’t like to run in the rain. But also, the pavement or asphalt can be tough on your body.” Alternating between the road or sidewalk and grass can help alleviate some of the pressure—and limit the wear and tear on your shoes. 

Another solution is to use a treadmill. But do you get the same kind of workout? 

What good is a treadmill?

Treadmills can be great, convenient methods for staying active—if you have access to one. Compared to running outside, treadmills offer a sense of control and steadiness.

“On a treadmill, you control nearly everything: the pace, the elevation, even the surrounding conditions,” Aaron says. “With a treadmill, you don’t need to worry about what pace you’re running. You set it, and it stays that way until you decide to change it.” 

Treadmills also offer the benefit of consistency. You don’t need to worry about canceling a run due to poor weather or if your typical route is suddenly under construction. Plus, you don’t need to contend with potentially distracted drivers. 

If you’re training for a race, treadmills can also help stave off aches and pains, even overuse injuries. “Treadmills are shown to have better shock absorption,” Aaron says. This means less overall fatigue on your joints and muscles—as well as less lost energy through your “foot strike” (when your foot lands on the ground). 

“And if you live in a flat area, and your upcoming race has hills,” Aaron says, “a treadmill can help you simulate and prepare for hill running better.”

As wonderful an option as treadmills are, there are some things to be aware of, including 

• Less muscle use: Treadmills tend to require fewer muscles to maintain stability and forward motion.
  
• Less variation: While treadmill features allow you to do different workouts, they’re notorious for leading to some boredom during a workout.
  
• More cost: Treadmills cost money—whether that’s purchasing one, maintaining one, or accessing one through a gym membership. 

Have fun, stay healthy

Running outside and on a treadmill both have their pros and cons. Whichever one you choose, though, Aaron’s advice is the same: 

“Take it easy and enjoy it. Don’t worry about being able to run a marathon right away.” 

Sure, the Boston Marathon is great. But it’s better if you stay healthy and injury free.