Running is an age-old beloved cardio exercise noted for scorching calories, releasing endorphins and sculpting the legs. But when you’re looking to incorporate this dynamic activity in your fitness regimen, you’ve probably asked yourself, “Which is better — doint it outside or on a treadmill?”

Ultimately, there is no right or wrong answer as the style of running depends on your specific goals and preferences. However, you will find certainly pros and cons to both.

Running on a Treadmill

More than 50 million Americans make use of a treadmill each year, making it one of the most popular pieces of cardio equipment. Whether both at home and in the gym, treadmill advantages are many:

• Stop moving anytime you want, without adding additional time to get home
• Run safely on your own at any hour of the day
• Adjust speed and incline to satisfy your desired settings
• Don’t worry about weather or temperature limitations
• Protect your joints by running on the smoother, cushioned surface

Despite its flexibility, however, there are disadvantages to treadmill exercise too. Safety may be a concern if you’re prone to falls, sprains or balance issues, as you’re moving on a “conveyor” belt you have to keep up with. Similarly, terrain options are limited. You cannot turn on a treadmill or run downward, which means you miss the opportunity to work a few key muscles.

Running Outside

Most serious runners and athletes will spend the majority of their time spent running outdoors — whether it’s on grass, pavement, tracks or perhaps sand. Benefits to outside run workouts include:

• Enjoy outdoors, nature and variations in scenery
• Skip the expenses of home equipment or gym memberships
• Benefit from changes to terrain that concentrate on various leg muscles
• Enjoy the flexibility of running wherever you go

However, much like treadmills, running outside has its drawbacks. Safety is a concern at darker hours of the day and in locations without much human activity. Similarly, you are often constrained by weather (rain, snow) and temperature conditions (too hot, too cold). Another primary concern about outdoor run workouts is problems for knees, lower legs, feet and ankles.

The Bottom Line:

Both outdoor and treadmill running will help you meet and exceed your cardiovascular goals. If you’re not sure which is more beneficial, consider your schedule, physical condition and training motivations. If your focus is just on burning calories and improving your heart health, a treadmill works fine. If you want to train key muscles and joints, running outside gives you much more of an advantage. Ultimately, identify your own personal preferences and decide from there!