Issues with running outside vs. running on treadmill

yourradimradletshug

So does anyone else have this issue?

I can run on the treadmill and run for a couple miles with no serious issue. However, if I run outside (no weather relation, not too cold or hot or anything) but after like 5 minutes I can barley run anymore. I am out of breath and my chest hurts from trying to catch my breath. I don't run over crazy hills or anything. Where I run is a flat road. Anyone know why this may happen?

lishie_rebooted

You're starting out too fast.
I used to have this problem as well.
Slow down.

Also, when you run on the TM, have it set to 0,5-1% incline to better imitate outside since the outside isn't really flat.

s_pekz

Treadmills create momentum. When you run outside you don't have that extra momentum. A way to help balance that is to increase the incline on the treadmill to mimic outside. Usually 1.0 is recommended at a minimum.

nikkit321

I have the same problem, and I think it's due to a much faster pace when I'm out on my own. The treadmill keeps me consistent and on pace, but I go too fast outside. Somehow I'm not able to keep on pace on my own.

AmbitiousButRubbish

I get the same thing. The problem with treadmills are that you tend to just lift your feet because the ground is moving. Running outside you have to use more muscles to propel yourself forward. In the end a run is better than not running but running outside is harder and better for you.

cwolfman13

Because treadmills offer an "assist" that you don't get when running outdoors...you have to work harder when running outdoors.

gbel1975

Agree with the above; you're likely running too fast outside or at least starting that way. I notice the same thing myself.

When I'm on a treadmill I usually set it about 5.5 for an 11:00 minute mile. When I'm outside I frequently look at my GPS watch and see I'm in the 9:45 to 10:30 range.

PowerfulHunt

nikkit321 wrote: »

I have the same problem, and I think it's due to a much faster pace when I'm out on my own. The treadmill keeps me consistent and on pace, but I go too fast outside. Somehow I'm not able to keep on pace on my own.

Right, you may be running faster outside (unintentionally) then you do on the treadmill. Use MapMyRun or another app to keep pace. Ex: If you have the treadmill set to 5.0 (speed) then you should be running 12 minute miles outside. The app will tell you so you can adjust.

tanyoshka

You definitely started out too fast. I used to struggle with that too. I'd start at what I felt was a reasonably easy pace but then 5 minutes later I'd be huffing and puffing and ready to throw in the towel and go home. I really enjoy running outside, so I got a running watch (there are some pretty inexpensive ones if you only want to track pace and time). That helped not only with my pace but it also motivated me to do better and faster since I had the exact numbers to go by. Good luck!

MeowMix66

I suggest finding a relatively short track to start running on. One that is about 10 laps per mile. Alternate running a lap and walking a lap for about a week. Then change it up, repeating running two, walk one. And just keep increasing every week. It worked for me really well and prevented me from getting shin splints.

xtiansalcedo

Could be a couple of things. Unless you're running on a track, the ground outside is going to be tougher going than a belt moving under your feet. When running outside, it seems the energy expenditure is greater because you are propelling yourself forward rather than running in place with the belt moving under you.

Most folks say to set the treadmill on a 1% incline to make up the differences in energy expenditure required.

lishie_rebooted

nikkit321 wrote: »

I have the same problem, and I think it's due to a much faster pace when I'm out on my own. The treadmill keeps me consistent and on pace, but I go too fast outside. Somehow I'm not able to keep on pace on my own.

As inaccurate as they are, you can use a running app on your phone to track your pace and force yourself to slow down.

Or if you want to be more accurate, and costly, a GPS watch

DaveC29

When running on a treadmill, you still have less resistance on your legs (you basically are just picking them up and putting them down, the belt is doing all the 'forward' movement) where outside you have to push off and propel yourself. A little bit more, different muscles involved. A little incline will compensate for this.

Also, like the previous poster said- slow down! Run at a comfortable pace where you could hold a conversation- speed will come with adaptation!

Happy Running!

yourradimradletshug

Thanks guys. Normally I run on the track at the high school near my house (open to the public after school hours) but it was killing me and I was reaching for my inhaler after like 5 minutes of running. Since it is getting VERY cold here I will be using the treadmill and will try the incline suggestion to see if that makes running outside (when it warms up) a bit easier. You guys rock!

douglas49461

I have the opposite problem, running on the treadmill is harder for me and I feel it more in my lower legs. I think my stride is off when I am on treadmill and even though I am running slower than I do outside it works the muscles differently.

fatcity66

douglas49461 wrote: »

I have the opposite problem, running on the treadmill is harder for me and I feel it more in my lower legs. I think my stride is off when I am on treadmill and even though I am running slower than I do outside it works the muscles differently.

I was wondering if I was the only one. Maybe I am setting the treadmill to go faster than I am running outside, but I find it harder to run on the treadmill.

MeanderingMammal

MeowMix66 wrote: »

I suggest finding a relatively short track to start running on. One that is about 10 laps per mile. Alternate running a lap and walking a lap for about a week. Then change it up, repeating running two, walk one. And just keep increasing every week. It worked for me really well and prevented me from getting shin splints.

That sounds nearly as boring as running on a dreadmill.

Capt_Apollo

you're probably going way too fast on the road.

lishie_rebooted

MeanderingMammal wrote: »

MeowMix66 wrote: »

I suggest finding a relatively short track to start running on. One that is about 10 laps per mile. Alternate running a lap and walking a lap for about a week. Then change it up, repeating running two, walk one. And just keep increasing every week. It worked for me really well and prevented me from getting shin splints.

That sounds nearly as boring as running on a dreadmill.

I think it's worse than the dreadmill. Because if you don't have a Garmin or an app to track it, it'd be very easy to lose count.

LoneWolfRunner

I think you should ditch the TM.

raisealittlehell

fatcity66 wrote: »

douglas49461 wrote: »

I have the opposite problem, running on the treadmill is harder for me and I feel it more in my lower legs. I think my stride is off when I am on treadmill and even though I am running slower than I do outside it works the muscles differently.

I was wondering if I was the only one. Maybe I am setting the treadmill to go faster than I am running outside, but I find it harder to run on the treadmill.

I honestly find that I run slower on a treadmill then I do outside. I also find it a lot more boring and harder to stay focused and run more than a couple miles at a time on one.

OP: Temperature outside will also affect your lungs. If its been colder, that can make it harder as well and vise versa for it being warm/humid. I try to throw in interval training on the treadmill with different inclines to help me for when I get back on the road.

brightresolve

I totally agree with setting the treadmill to 1% incline to mimic the effort of the same pace outside. Once you've done that a few times, try to tune in on the effort required and hold yourself to the same perceived level of exertion as you run outside (running on a track a few times and calculating the 100 meter splits you will hit at your desired pace would be a more exact way to judge pace).

Also, you might invest in a heart rate monitor, which will tell you exactly how hard you are working, inside or out.

In my experience, 1% incline at the same pace evens the effort. I did my second long runs and tempo work all on treadmills for my marathon years back - and had no difference in pace or effort between inside and out.

lynn_hickey

fatcity66 wrote: »

douglas49461 wrote: »

I have the opposite problem, running on the treadmill is harder for me and I feel it more in my lower legs. I think my stride is off when I am on treadmill and even though I am running slower than I do outside it works the muscles differently.

I was wondering if I was the only one. Maybe I am setting the treadmill to go faster than I am running outside, but I find it harder to run on the treadmill.

same! i can run for way longer outside than the treadmill, and i get pain on the outside of my feet on the treadmill but don't get that outside wearing the same shoes. I'd take an outdoor run over the treadmill any day

Hannafordsean

Two completely different biomechanical adaptations take place when comparing outside running to treadmill or inside.
If the treadmill is harder:
When outside as everyone said it's easier to slow pace and compensate, on a treadmill, you fall right of the back of that. Furthermore, you always need some sort of incline (1.0 as previously stated at least) otherwise you will develop a thing called medial tibial stress syndrome, otherwise commonly known as shin splints. Which is actually microfractures (ouch) shortening your stride and keeping a sound counting method is the best combat for this. Get use to counting in rhythm while running either outside or on a treadmill and you will develop the same pace regardless of the environment.

If outside is your Achilles Heel (Puns!):
Besides everything mentioned above here's a reason you might not know why it's harder;
Regulation of temperature, meters gained (how high or low relative to sea level you run) and even time of day all effect oxygen saturation in the air. Usually gyms are air conditioned and have a fixed oxygen saturation higher then that of outside is. Also temperature should be regulated near 22 degrees Celsius or there abouts, ensuring optimum vascodialation and constriction for oxygen delivery.
There are many many more effects taking play, such as; Time of day, type of shoes, weight of shoes, clothing worn, humidity, noise, ground texture, etc. The best way to combat all of this - do it more!!

hobbitabroad

I used to have the same problem (even asked about it here!). I was starting out way too fast, and still do sometimes. Try running at a pace where you could easily maintain a conversation without panting, and see if that helps.

Also give yourself credit for elements - I live in a hot / humid climate and running in the sun takes it straight out of me.

SergeantSausage

The BroScience here is apalling.

Physics much, people?

pimpin_po

Totally agree with the posters who have said they have the opposite problem! I find that when I run on a treadmill it's way more difficult! I can never run as fast or as long when on a treadmill! I'm not much help to you OP but wanted to add my 2 cents

cincysweetheart

I think the treadmill is a lot "softer" as well. Easier on the knees. You can work up to it. My treadmill time was always a lot faster than my outdoor time was as well… but as working with the incline (I go up to 2% incline) has helped even that out quite a bit. There are benefits both ways (treadmill vs. outdoor). If I could control the temperature and environmental aspects (wind, sun, rain, traffic, daylight, etc)… I'd probably prefer the outdoors… but since I can't and I'm such a weather snob… I enjoy the treadmill as well.

MeanderingMammal

pimpin_po wrote: »

Totally agree with the posters who have said they have the opposite problem! I find that when I run on a treadmill it's way more difficult!

Likewise, but for me that's predominantly psychological. A treadmill is so boring I struggle after a few minutes. So I'll run outside in foul weather by preference.

All kinds of respect for those that can cope with the tedium for more than five minutes.

richjones1968

Do you warm up in the gym before hitting the treadmill? - this gets your muscles warmed up, heart rate increased and steady, adrenalin etc. raised. When I run outside it takes me at least a mile to get going and I often take this mile easy and discount it from my target distance.

hermann341

yourradimradletshug wrote: »

Thanks guys. Normally I run on the track at the high school near my house (open to the public after school hours) but it was killing me and I was reaching for my inhaler after like 5 minutes of running. Since it is getting VERY cold here I will be using the treadmill and will try the incline suggestion to see if that makes running outside (when it warms up) a bit easier. You guys rock!

Changing up your workout routines on the treadmill will also help. Add some hills a couple times a month (for example, alternate five minutes at 3% with five minutes at 1%), and add some speed work a few times (for example, quarter miles or half miles alternating with slower intervals).