The Benefits of Running Indoors

We’re in the midst of what many runners think of as a “dreadmill season.” In the summer, the heat and humidity make it challenging (and even unsafe) to run outside, and in the winter, it’s so cold and icy in many parts of the country that your running shoes feel like ice skates as you slip and slide your way around your usual 4-mile loop.

But perhaps even worse than that scenario for some runners among us: hopping on a treadmill. There are many more perks to hopping on the belt, perhaps more than many runners realize. And a cohort of your fellow athletes have already discovered them.

“I think that ‘dread’ element is not as bad as it was even a few years ago,” says Shodan Rodney, a certified personal trainer and run coach at Mile High Run Club, which offers group treadmill running classes in New York City. “Especially in the setting that I teach in, you have music, you have lighting effects, I have my mic on, and I’m usually dancing around the room, and the communal aspect is there for you.” What’s to dread about that?

In fact, in the past few months, Rodney has noticed more and more groups of friends and coworkers meeting up at lunchtime or after work to come to class together. So maybe things aren’t so dreadful? Here are more reasons to shake off your no-good-very-bad treadmill ‘tude, and how to get the most from this machine staple.

Why you should hit the treadmill

“The treadmill provides the option to run in relative comfort even when the weather outside is dangerously cold, snowy, and icy, or on the flipside, extremely hot, humid, or polluted,” says coach Angie Spencer of The Marathon Training Academy podcast and blog.

Not to mention, there are far fewer non-weather-related obstacles (e.g., curbs, potholes, grass, trash, cars, stoplights, dogs, other pedestrians) indoors. “You can also run safely no matter the time of day, and for parents with young kids, it allows them to stick to their workout routine without leaving the house,” Spencer says.

Another boon: “It’s a lot gentler on the body because the treadmill surface has more give,” says Spencer. So, for those runners with achy joints, supplementing some outdoor sessions on a treadmill is a primo way to log miles without quite as much impact.

But here’s where things get interesting for speed demons looking for a competitive advantage. Treadmill running reigns supreme as the ultimate tool to make you faster. Here’s why: “Because it’s constantly moving, it doesn’t require as much effort to propel yourself forward,” Spencer says.

While it’s true that means your runs will feel—and literally be—easier, there are some very clear-cut benefits to this. “Speed work, like mile repeats and 800-meter repeats, are always really solid to do on the treadmill because once you get the machine going, you don’t need to worry about anything else [since the ‘mill sustains your pace for you] other than your own form and your mechanics,” says Rodney. “You literally just have to hang on – you’ll always get a more thorough speed work on the treadmill.”

When to consider a treadmill class

That said, many runners struggle to push themselves through the demands of a speed workout by themselves. This is when a class can be hugely beneficial. “People often push themselves harder in response to the exciting atmosphere and seeing others work hard too,” says Spencer.

“The main benefit of a class setting is the communal aspect,” Rodney adds. “When you’re on a treadmill alone in a gym, it can feel like you’re on an island. In a studio it’s like: ‘OK, I’m not alone in this.’”

Also, the coach is there to tell you how to vary your pace and intensity, and all you have to do is follow along. “It’s a different way to push yourself,” Rodney says. “Runners in my classes tell me that they run further and faster than they were capable of doing on their own.” If you can’t find a class in a gym or studio by you, consider on-demand and pre-recorded options.

One note of caution: “If you’re attending multiple treadmill classes per week, it’s vital to avoid doing too much,” Spencer says. “Pick one class each week to go 100% while keeping the others easy—if you’re not able to hold back on easy run days, it might be better to skip the class and just do the run on your own.”

Treadmill training tips and workouts

For more on treadmill training, consider these articles from Triathlete contributors: