Elliptical vs. Treadmill vs. Running Outside: which cardio workout is best for you?

You have options for indoor cardio workouts, but it usually comes down to this decision: elliptical vs. treadmill. Both ellipticals and treadmills are cardio machines that improve cardiovascular fitness. However, treadmills involve high-impact, weight-bearing movement that closely mimics outdoor running, while ellipticals offer a lower-impact, gliding motion that can be gentler on joints.

If you've decided on running, you might get caught up in another question— should you run indoors on a treadmill or outdoors? We've weighed the pros and cons of all of this for you.

To start with the basics, what is the difference between an elliptical and a treadmill?

• cardio workouts on the elliptical and treadmill offer different benefits.
• Each can get your heart rate up and support cardiometabolic fitness.
• The elliptical is a low-impact option that's gentler on joints.
• Treadmill workouts are more versatile, allowing for walking, jogging, running and sprinting.

The elliptical exercise machine is one of the most popular machines in the gym for several reasons. It's easy to use, effective, and is safer for your joints than the treadmill because it's low-impact.
An elliptical machine, also referred to as a cross-trainer, is a stationary exercise machine. It has two foot panels, one for each foot. You grab the accompanying handle with each hand. As you move your feet and pull the handles towards you, the machine moves in a circular motion to reproduce the movement of running.

A treadmill is a machine with a continuous belt that allows you to walk or run in place. You can move freely on the treadmill in the same way that you would if you were running outside.

The elliptical exercise machine is one of the most popular machines in the gym for several reasons. It's easy to use, effective and safer for your joints than the treadmill because it's low-impact.

When you work out on an elliptical trainer, you can adjust the level of intensity. Higher intensity increases the resistance, making pedalling feel more difficult. Your muscles will need to work harder as you exert force to complete the movement.

It's a low-impact machine, meaning that your feet remain on the pedals for the duration of the workout. An elliptical works differently from running on a treadmill, which involves both your feet coming off the ground at the same time, before hitting the ground on impact. The low-impact nature of the elliptical machine makes elliptical training a great option for individuals with joint problems, older adults, injury rehabilitation or beginners just starting a workout routine.

An elliptical workout may sound like an easy cop-out from the high-impact, high-intensity workouts popular today, but a study found that lower-impact exercise was effective at increasing cardiovascular fitness and flexibility in a group of participants.

Don't discount the exercise an elliptical machine can provide—you can still get a high-intensity workout on an elliptical. You can increase the resistance to make each movement harder, activating muscles to feel a burn. Aside from the intensity, you can also train in intervals. When you push with full effort and cycle it with periods of lower intensity, you can create your own low-impact HIIT, or high-intensity interval training, workout.

A final benefit of using an elliptical is that it incorporates your upper body. Your arms are working against resistance as they pull the handles towards and away from your body as you move. That makes it a full-body workout, perfect for a warm-up or cardio session.

The treadmill offers different benefits than the elliptical, some of which may make it superior—depending on you, your situation and your goals. The treadmill is more versatile in terms of the workouts a runner can do on it: you can walk at an incline, jog lightly or sprint at high intensity.

On a treadmill, runners are in control of how fast and intense the workout is, making treadmill running a great option for all exercisers, whether you're a beginner or an experienced athlete.

However, a treadmill is a high-impact machine. Running on a hard surface can raise the risk of joint pain, injuries and shin splints, as shown in a 2023 study published by the International Journal of Environmental Research and Public Health. If you're a beginner runner, an older runner or a runner overcoming an injury, treadmill workouts might not be suitable.

Running on a treadmill can help increase lower-body strength by targeting your leg muscles, specifically the glutes, quads and hamstrings. Walking and running are one of the most popular and common ways to improve cardiovascular fitness, tone your legs and increase strength.

A study published in 2017 found that after a 12-week treadmill walking trial, participants improved their strength, muscular endurance, ankle range of motion and flexibility. HIIT on a treadmill has also been shown to have a plethora of benefits for physical fitness and stamina. A study also found that HIIT reduces body fat more efficiently.

Your calorie burn depends largely on how you use each machine. Meaning, you can end up torching calories on the elliptical and treadmill alike. However, treadmill workouts tend to have an edge when it comes to burning calories, largely because they offer more options to challenge yourself through a wide range of incline changes and speeds. Treadmills also mainly target large muscle groups like your quads and glutes, increasing the calorie burn, explains Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab.

If joint health is a big concern, the elliptical is a better option. It offers a low-impact workout that doesn't put as much stress on your joints as a treadmill. The repetitive motion from running and impact can be tough on the knees, ankles and hips, Matheny says. After all, Patellofemoral pain syndrome, which causes pain around or behind the kneecap, is also known as 'runner's knee.' However, recent research has not found a link between running and knee osteoarthritis. Some studies suggest that running may even be protective against knee and hip osteoarthritis. A treadmill also offers impact loading, which can support bone density – and that can ultimately lower the risk of injuries like fractures and breaks.

A treadmill best mimics outdoor running. (The motion of an elliptical is more similar to cross-country skiing.) However, a treadmill isn't a perfect substitute for outdoor running. If you use a motorised treadmill, which many people do, you're not propelling yourself forward. But a non-motorised treadmill better mimics the sensation of running outdoors because you need to push off with each step to keep the belt running.

Both the treadmill and elliptical offer beginner workout options. Beginners can use a treadmill for walking and jogging workouts, along with doing shorter sprinting sessions. You can also start on a lower resistance and speed with the elliptical, before working your way up as your fitness improves. Overall, both machines are easy to operate, making it simple for beginners to pick them up.

Both the elliptical and treadmill are beneficial, helping to improve physical fitness, stamina and strength. A study published in the Journal of Strength and Conditioning Research found that the calories burned, heart rate and oxygen consumption were almost identical during treadmill workouts and elliptical workouts.

Thus, your machine choice should be based on your preference and your situation. If you're older or recovering from an injury, choose the elliptical. If you're physically fit and want to increase running endurance, choose the treadmill.

Consider these factors when deciding between an elliptical and a treadmill.

• Fitness goals. Running workouts, including those on the treadmill, have the greatest potential to raise your VO2 max. Also, if you're a runner and want an indoor option, a treadmill simply makes more sense. But if you're not training for anything in particular and enjoy the smooth feeling an elliptical can provide, that machine is an excellent option.
• Injury history. If you have a history of knee and hip injuries, an elliptical may be a better option due to its gentler nature on joints in the lower body. However, there's still value in treadmill workouts, particularly those that involve walking, if you have a history of injury.
• Access. You can find a range of elliptical and treadmill machines across various price points, but ellipticals tend to be cheaper than treadmills. If budget is a concern, that's worth considering.
• Enjoyment. The best machine for you is one that you'll use. Ultimately, the decision comes down to the activity you enjoy doing more.

Once you've decided that running is right for you, you might be faced with the decision to run indoors or outdoors. So, which is better?

1. Controlled Environment

Rain or shine, you can run on a treadmill. When you work out indoors, you aren't restricted by the weather, temperature or daylight. Whether you're training for a marathon or just getting in healthy exercise, it's important to be consistent. Bad weather or darkness may deter you from running outside, particularly in winter. Running on a treadmill is a perfect alternative.

2. Steady Pace

One of the best ways to train for a race or marathon is to learn how to keep a steady pace. Some people struggle to do this when running outside due to distractions or uneven terrain. Treadmill training keeps your pace steady.

1. Mental Health Benefits

A 2019 study published in the journal Mental Health & Prevention compared indoor workouts to outdoor workouts. The researchers found that participants who exercised outdoors reported a better mood, feeling calmer and more grounded than those who exercised indoors. It's easy to see why, particularly if you compare running in a loud, busy gym to exercising in a beautiful park.

2. More Realistic Race Setting

When you enter a race or marathon, you'll most likely be running on the pavement outdoors. Treadmill training may not adequately prepare you for the factors that come along with running outside – for example, dealing with wind resistance, controlling your pace, ignoring distractions and adjusting for inclines or declines. Any experienced runner knows that it's better to practise in a scenario that realistically mirrors what it'll be like on race day.

It's important to point out that you can also use both a treadmill and an elliptical to enhance your outdoor running performance. Use the treadmill for race-pace and hill workouts, while the elliptical is helpful for easy-day aerobic volume without extra stress on your joints.