UBCNews - Business - Can Your Treadmill Really Feel Like Outdoor Track Running? Experts Say Yes

Episode Date: December 30, 2025

So, have you ever jumped on a treadmill and thought, wow, this feels absolutely nothing like running outside? SOLE Fitness City: Salt Lake City Address: 56 Exchange Pl. Website: https://www.soletreadmills.com/

Have you ever jumped on a treadmill and thought, wow, this feels absolutely nothing like running outside? Oh, all the time. I mean, there's something about outdoor running, the wind, the hills, even just the changing terrain. That makes it feel more natural. But here's the thing. You can actually get pretty close to that feeling indoors

with a few smart adjustments. Really? I think a lot of runners would love to hear that, especially when the weather's terrible or simply more convenient to stay home. So where do we start? Well, the first trick is setting your incline to around 1%. It sounds simple, but a 1 to 1.5% incline simulates the energy expenditure of running outdoors on a flat surface.

When you're outside, you're constantly working against wind resistance and minor elevation changes. On a treadmill, the belt moves under you. So adding that slight incline compensates for what's missing. That makes sense. So even though it looks flat outside, you're still working harder than you think. Exactly. And if you want to mimic gentle hills, you can vary the incline between 1 and 3%. That engages your calves, hamstrings, and glutes in a way that flat treadmill running just doesn't.

Okay, so we've got incline covered. What about speed? Because outside, you're naturally speeding up and slowing down based on the terrain, right? Right. On a treadmill, you need to manual. create that variation. One of the best ways to do this is through interval training. You alternate between high intensity bursts and recovery periods. So you might run fast for one minute, then slow down for two minutes, and repeat that cycle for 20 to 30 minutes. And that mimics the natural ups and downs of outdoor terrain? Definitely. Interval training is also incredibly effective for boosting running performance and burning calories in a short time. It keeps your body guessing, which is what happens when you're moving through real outdoor paths.

I like that. So to everyone listening, if you're trying to replicate that outdoor feel, think about mixing up your pace throughout the workout. Now, what about wind resistance? That's got to be one of the biggest differences between indoor and outdoor running. Oh, absolutely. Wind is a huge factor. When you're running outside, you're constantly pushing against air resistance,

which makes the workout harder. indoors you don't have that, but you can simulate it. Many treadmills come with built-in fans, and you can also position a standalone fan in front of your treadmill to simulate wind resistance. Mm-hmm. Interesting. Yeah, and combining that fan with a 1 to 2% incline gives you a pretty convincing simulation of outdoor conditions.

Some treadmills may offer different cushioning options to replicate the feel of running on different surfaces. That point about simulation of outdoor conditions sets up our next piece, the mental side of indoor training. But first, a quick word from our sponsor. If you're serious about bringing the outdoor running experience indoors, check out the sole F85 treadmill. It features a powerful 4.0 horsepower motor, adjustable incline up to 15%, and a large 22 by 60-inch running surface. With a weight capacity of 375 pounds and a cushioned. Flex Whisper Deck that reduces joint impact by up to 40%.

It's built for serious training. Plus, built-in fans and a 15.6-inch touchscreen with streaming apps boost every workout. Visit sole treadmills.com to learn more. Picking up on that simulation of outdoor conditions, how do you handle the mental side of treadmill running? Because let's be honest, staring at a wall can get pretty boring. That's a great question. The mental aspect is huge.

One thing that really helps is watching scenic videos or using apps that show outdoor trails and roots. Some treadmills even have touch screens with preloaded streaming apps like Netflix and YouTube, so you can watch nature content while you run. I actually started doing this last winter when I was training for a half marathon, and honestly, watching trail runs through the Alps made those 40-minute sessions fly by. So you're tricking your brain a bit, giving it visual cues that match the physical effort. Exactly, and don't underestimate the power of sound. Listening to nature sounds or outdoor playlists can make a big difference.

Though I'll admit, my neighbors probably wondered why they kept hearing chirping birds at six in the morning. Huh, that's one way to bring the outdoors in. Now, let's talk about the actual benefits and drawbacks of treadmill running versus outdoor running. What should people consider when choosing between the two? Well, treadmills generally offer better shock absorption than pavement, which reduces stress on your joints. That cushion surface can be a lifesaver if you're dealing with knee or ankle issues. On the flip side, outdoor running exposes you to varied terrain, which builds more stabilizer muscles, improves balance, and develops better proprioception, your body's awareness of its position in space. That can actually help prevent injuries.

So there's a trade-off between joint protection and functional strength? Right, and then there are environmental factors. Treadmills give you a controlled environment, no rain, no extreme heat, no traffic. You can customize speed and incline precisely, but outdoor running connects you with nature and gives you fresh air, which has its own mental health benefits. What about injury risk? I've heard arguments on both sides.

It depends. treadmills reduce impact-related injuries because of that cushioning, but outdoor running builds better proprioception. That awareness of where your body is in space can actually prevent certain types of injuries long-term. The key is variety. Mixing both types of running gives you the best of both worlds. That makes sense.

You know, I think accessibility is another big factor. Not everyone has safe running routes nearby or the weather might be dangerous for months at a time. Absolutely. treadmills make consistent training possible regardless of external conditions. If you're training for a race or trying to build a regular habit, that consistency is invaluable. And for people who are heavier or taller, having a treadmill with a large running surface like 22 by 60 inches, and a high weight capacity makes a huge difference in comfort and safety.

So really, the ideal approach is to use both when possible, but if you're primarily on a treadmill, these adjustments we've talked about can get you pretty close to that outdoor experience. Exactly. The three main things to remember are set your incline to at least 1% vary your speed through intervals and simulate wind resistance with fans. Those three adjustments alone will transform your indoor running. In other words, those simple changes make all the difference in recreating outdoor conditions indoors. And don't forget the mental tricks, the videos, the sounds, even with wearing your outdoor running gear can help you get into the right mindset.

Right. You're creating a complete sensory experience beyond simply adjusting the machine settings. This has been really helpful. Have you ever wondered why more people don't take advantage of these simple adjustments? I think a lot of people just don't know about them. They hop on, hit start, and run at zero incline, wondering why it feels so different from outside. But once you understand the science behind it, that you need to account for wind resistance, and natural terrain variation, it all clicks. Well, hopefully we've given our listeners some practical tools they can use on their next treadmill run.

Whether you're training for a marathon or trying to stay active during the winter, these settings can make a real difference. Thanks for breaking this down today. My pleasure. Get out there or stay inside.