On a physiological level, yes! “You probably burn about 3 to 7 percent more calories running outside than on a treadmill,” says John Porcari, Ph.D., director of the Clinical Exercise Physiology program at the University of Wisconsin, LaCrosse. When you’re on a treadmill, the moving belt helps propel you as you run, and you’re not dealing with wind resistance, he explains.
It also depends on your speed: If you’re at a jogging pace, you’re likely burning about 3 percent more calories outside, while running at a faster pace burns up to 7 percent more, Porcari says. You can thank the changing incline levels, wind resistance, and variances in your speed for that extra boost.
A final factor that increases your calorie burn: Getting back to homeostasis, or a normal body temperature, takes more effort from your body on hot days. “Because your body has to pump more blood to the skin and dissipate the heat you’ve built up, you’re burning slightly more calories after a run on a hot day than you would on a cooler day,” Porcari explains. But only about 1 to 5 percent more.
Now for the bad news: Running outdoors on hot days isn’t a magic bullet for weight loss. The higher calorie burn may be negligible compared to the risks of forcing yourself to run during brutal heat, such as dehydration and overheating, Porcari says.
Running on hot days also increases your rate of perceived exertion (RPE), which means you may feel fatigued more quickly than you would on a treadmill. And while some may see that as a sign your body is working hard, consider this: Not being able to complete your full workout isn’t going to help with your weight-loss efforts. (Here’s how to tell when it’s too hot to train outside.)
Now for the bad news: Running outdoors on hot days isn’t a magic bullet for weight loss. The higher calorie burn may be negligible compared to the risks of forcing yourself to run during brutal heat, such as dehydration and overheating, Porcari says.
Running on hot days also increases your rate of perceived exertion (RPE), which means you may feel fatigued more quickly than you would on a treadmill. And while some may see that as a sign your body is working hard, consider this: Not being able to complete your full workout isn’t going to help with your weight-loss efforts. (Here’s how to tell when it’s too hot to train outside.)
Finally, remember: To achieve lasting weight loss, don’t be fooled into eating more than you burned off. “We always think we burn more calories than we actually do,” Mirchandani says. Post-workout, focus on a combo of lean protein and whole grains to help you refuel and feel satiated, she suggests, and stay hydrated since adequate water intake does aid in long-term weight loss.