Transitioning from Treadmill to pavement
Beckycm1971
Posts: 40 Member
Hi! I'm wanting to prepare for my first 5k in two months. I am at week 8 with c25k, that I have been doing on the treadmill. I have done the c25k once before last year and I tried it on pavement but didn't get through it as some health issues came up, thus why I started again. (I had to quit working out all together for a couple of months, and then slowly get back to somethings, finally im being able to run again.) I remember how much more difficult it was on the pavement than on the treadmill, but I think mostly because of not running the same speed, which actually is not much more than a jog. I remember too that the shin splints which I worked so hard to get past just to run on the treadmill were coming back again. And I also remember times that my knees felt like they were going to blow out.
Any advice on transitioning so I can run this 5k and hopefully one day do more, would be greatly appreciated! Thanks!
Any advice on transitioning so I can run this 5k and hopefully one day do more, would be greatly appreciated! Thanks!
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Replies
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Bump!0
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When you run on the treadmill, are you using any sort of incline? Different sources say different things, but you should always be running on a 1-3% incline on the treadmill to help adjust to the resistance that you receive when running on pavement (aka the pavement does nothing to propel you like a treadmill does)
This transition is something I struggle with as well.0 -
Thanks Resa!When you run on the treadmill, are you using any sort of incline? Different sources say different things, but you should always be running on a 1-3% incline on the treadmill to help adjust to the resistance that you receive when running on pavement (aka the pavement does nothing to propel you like a treadmill does)
This transition is something I struggle with as well.0 -
Anything else, anyone?0
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If you can start doing some runs outside, that would be the way to go. Treadmill is just not the same. Hopefully with the weather improving and more daylight, it will be easier to get outside. I run a lot of races and try to do at least one weekly run outside in the winter. In the spring and summer, I do them all outside. Good luck in your 5K!0
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You pretty much need to get out site ASAP. If your training to run on a road, the closer you can get to that experience, the better.
Don't forget to tapper a little the week of your race.0 -
When you run on the treadmill, are you using any sort of incline? Different sources say different things, but you should always be running on a 1-3% incline on the treadmill to help adjust to the resistance that you receive when running on pavement (aka the pavement does nothing to propel you like a treadmill does)
This transition is something I struggle with as well.
This has been proven to not be the case. There is no reason to run at any incline unless you are so inclined.
There is no resistance to adjust to, not even wind resistance (study last year published in Running Times showed that wind resistance did not become a factor until somewhere around 6 minute miles or faster).
The reason it's more difficult for some when then transition to the outdoors is exactly the reason the OP stated, running too fast.
Advice?
Make sure you have been fitted for shoes at a running shoe store, not a big box store like Richard's Sporting Goods.
Slow down.
Walk when you need to.
Repeat days and weeks if you want to.
Slow down.0 -
I used to only run on the treadmill and now I run mostly outside. I run in the city, so there is a lot of visual stimulation, which I love! I had knee problems, too, and I found out that I had actually been running wrong (yes, there is a right way to run) for like five years!! Google "how to run", and that might help!!
Ps my knees don't hurt anymore, now that I've switched to the correct way!Hi! I'm wanting to prepare for my first 5k in two months. I am at week 8 with c25k, that I have been doing on the treadmill. I have done the c25k once before last year and I tried it on pavement but didn't get through it as some health issues came up, thus why I started again. (I had to quit working out all together for a couple of months, and then slowly get back to somethings, finally im being able to run again.) I remember how much more difficult it was on the pavement than on the treadmill, but I think mostly because of not running the same speed, which actually is not much more than a jog. I remember too that the shin splints which I worked so hard to get past just to run on the treadmill were coming back again. And I also remember times that my knees felt like they were going to blow out.
Any advice on transitioning so I can run this 5k and hopefully one day do more, would be greatly appreciated! Thanks!0 -
When I started running outside, I had terrible terrible problems pacing myself. I'm no speed demon, and was even slower back then. But I found that I was trying to run about 5-6 minutes per mile faster outside than I was on the treadmill. No wonder it was so hard lol. I know that everyone says run by effort-but that didn't really work for me. I downloaded the runkeeper app that you can set to have her tell you your pace once a minute. It's not perfect, but if I heard her tell me my current pace was 7min/mile-I knew I wasn't going to last very long lol. I eventually learned what my pace looked and felt like, and then I was fine.0
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I started running outside (back in January...take that, cold weather!), so I'm not coming from the same place you are. I am a beginner runner, though.
First off, just try it! Don't put any pressure on yourself as to pace and time. Start slow and steady. I would suggest maybe taking a step back in the C25K program and trying an easier. Or, heck with the program and just run for enjoyment. Get a feel from it. As a fellow C25K runner, I have to attest to the fact that sometimes it's nice and refreshing to just run...for as long as I want, when I want. That'll give you an idea of how you're feeling.
Do you have a place to run outside? I have a perfect little neighborhood behind my house. Depending on how many culdesacs I do, it can range from just under 2 miles to about 3.4 miles. However, when I started to prepare for my 10k, I had to look elsewhere for places to run. Keep you eye open. You'll be surprised how many neighborhoods are out there. Just be mindful of the elevation changes. For a newbie, hills are brutal!0 -
I had to train for a half-marathon on a treadmil because I was training over the winter and cold triggers my asthma (thank goodness my race was in Florida). I found it really helpful to increase my incline every 5 minutes and then back down again. For example for a 30 minute run...
0-5min: Incline 1
5-10min: Incline 2
10-15min: Incline 3
15-20min: Incline 2
20-25min: Incline 1
25-29min: Incline 0
29-30min: Incline 0 but sprint
If you wanted to run longer than 30 minutes, just keep going with the pattern. I was really worried about training on the treadmill but then running 13.1 miles on the road. Luckily my course was fairly flat, but I had no problems running my race with this method of training.0 -
Along with proper running shoes, try calf sleeves to prevent shin splints.0
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The biggest tip I can give you is do not think you can do what you did on the treadmill straight out of the door. Cut your runs down when you go outside. So, if I recall, you are doing 20-25 minutes on week 8...cut that down to 10-15 minutes and then add more and more...just like you did in the C25K program. Shifting from treadmill to outside running, and maintaining the same routine can actually increase your chance at injury. And with you saying you have already been injured, you want to protect yourself as much as possible.
Personally, I found the treadmill harder than outside...but everyone is different.0 -
listening in... I am also a treadmill runner training for a race!0
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Boy do I remember how hard it was to run the first time I did it outside after being on the treadmill!
First of all, you definitely need to figure out how to pace yourself. One good way to do that is to time your steps with your breathing. Do 2 to 3 foot falls for every inhale and exhale. I also count my footfalls if I find I'm having a problem keeping a good pace.
If your knees and shins are hurting, something is off with your form and/or your shoes. As others have said, you need to have good quality runners (from a specialty store where they'll fit you, check your gait, etc) and have them just for running. If you use them for everything, they'll wear out too fast and become useless. As far as form, definitely do some research and watch videos. Keep your feet under you and land mid-foot. Keep your feet under you will also help keep your speed down - if you're trying to take long strides, you'll not only wear yourself out quickly, you'll likely hurt yourself.
And most importantly, be patient with yourself. It'll take a little time to adjust to the different terrain, elements, etc. Do your best, even if that means having to walk now and then.
Oh and make sure you do dynamic stretches before (google for ideas) and static stretches after!0 -
At least once a week add some speed training. I do a minute fast and then a minute slow. It is my favorite treadmill workout. Interval training will really improve your fitness level.
When I run outdoors I try to go to trails. Much softer than concrete or asphalt. My old knees appreciate the difference.
Check out Jeff Galloway's website. Former Olympian, long time trainer. Had a column in Runner's World for a while. His motto: Walk early, walk often.0 -
I'm only walking but I notice it seems much harder outside than on the treadmill, even though I'm going slightly faster on the treadmill and almost always with at least a little incline and outside in my neighborhood its very flat. . I've got super cushy new balance shoes, so I don't think that's it, but when I finish walking outside on the sidewalk, I can feel muscles twitching in my legs that don't twitch on the treadmill, hip bothers me a bit, and it seems harder to go faster. I still do it though as its just so nice outside and so much more to look at. My guess is its the difference between concrete and the cushy treadmill surface.0
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I read through this thread and have to say I'm very surprised at the responses. i'm an outdoor runner. I can't stand the treadmill. I won't use it unless it's pouring--like it was this morning. It's hot and boring. I don't find it any softer than pavement.
My best advice is to do half your run inside and half your run outside, working up to 100% outside.0 -
Start running outside now esp since you have 2 months. Don't get frustrated because it is a lot different. I started on the treadmill too and when I started outside, I couldn't run as long or as fast. Start SLOW!! That's the best advice I can give you, run slower than you would normally so your body can get used to it and then gradully build up your pace. Get good running shoes and find which surface works best for you. Is your 5k going to be on trails or pavement? If pavement, stick to streets and sidewalks. You wouldn't think there would be must of a difference but there is. Good luck!0
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If you can start doing some runs outside, that would be the way to go. Treadmill is just not the same. Hopefully with the weather improving and more daylight, it will be easier to get outside. I run a lot of races and try to do at least one weekly run outside in the winter. In the spring and summer, I do them all outside. Good luck in your 5K!When I started running outside, I had terrible terrible problems pacing myself. I'm no speed demon, and was even slower back then. But I found that I was trying to run about 5-6 minutes per mile faster outside than I was on the treadmill. No wonder it was so hard lol. I know that everyone says run by effort-but that didn't really work for me. I downloaded the runkeeper app that you can set to have her tell you your pace once a minute. It's not perfect, but if I heard her tell me my current pace was 7min/mile-I knew I wasn't going to last very long lol. I eventually learned what my pace looked and felt like, and then I was fine.
I agree that you should start running around ASAP. Just start with one or two runs outside per week and do the rest on the treadmill. Take it easy on the outside runs at first. Don't kill yourself, it's going to be different and it's best to just accept that.
Also...PACING! I'm a new runner (just did my very first 5k recently) and I'm still having problems pacing myself without a treadmill. I have to force myself to slow down and not push myself too hard too soon. So I'd recommend working on pacing when you're outside. I also use a running app, which helps me keep an eye on my speed while I'm running outside. Not sure how accurate it is, but I'm sure it's a whole lot more accurate than how I "feel" lol, so I'm sure it helps some.
Good luck!0 -
I had to train for a half-marathon on a treadmil because I was training over the winter and cold triggers my asthma (thank goodness my race was in Florida). I found it really helpful to increase my incline every 5 minutes and then back down again. For example for a 30 minute run...
0-5min: Incline 1
5-10min: Incline 2
10-15min: Incline 3
15-20min: Incline 2
20-25min: Incline 1
25-29min: Incline 0
29-30min: Incline 0 but sprint
If you wanted to run longer than 30 minutes, just keep going with the pattern. I was really worried about training on the treadmill but then running 13.1 miles on the road. Luckily my course was fairly flat, but I had no problems running my race with this method of training.
This is a really good idea. This allows you to hit the muscles at different angles as you run. It's unfortunate that most treadmills don't have a decline option as that would be a good thing to practice as well. Running on unchanging flat surfaces makes my legs more tired than running a hilly route.0 -
bump0
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I agree with the speed issue, that was my problem as well. I run much faster outside still.
As far as shin splints and knee issues, make sure you have proper shoes, you may want knee braces aor possibly compression, especially for the spilnts. I had them as well and there are stretches that help a lot, calf sleeves or compression knee socks BUT most pain is cause by tightness in certain muscles so a foam roller helps a lot. When my knees give me problems I roll my legs out and it cures it.
Give your body time to adjust to the impact and try to be very conscious of your speed. Sometimes using an altered version of C25K for transition helps as well as running with someone and talking while you run. You should always be able to hold a conversation.0 -
Interesting as I find treadmill running a lot harder on my knees than running outside on a trail or road...I avoid stationary machines of any kind (have my bicycle and my legs and feet!)
Um, maybe take a few steps back in the programme and do from there outside. It is far nicer in the fresh air, the sun, the sounds around you...0 -
bump0
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Go get fitted for some legit running shoes at a real store where they train the employees to analyze your gait and foot. (Tell them your shin splints problem, any localized soreness after running, etc.) Let them know your goals, and try on like a million pairs until you find what makes you feel like you're running on air (seriously, the right shoe can make a huge difference).
When you go to run on pavement, don't try to do speedwork until you are used to it. It's a very different feel, and you don't get any help from the treadmill when you run anymore - you'll use some new muscles and it'll take a little time for them to adjust!
Don't forget to stretch!
Man, I have the opposite problem - treadmills give me hella shinsplints and calf soreness so I just started running in the cold this winter, lol.0 -
Go get fitted for some legit running shoes at a real store where they train the employees to analyze your gait and foot. (Tell them your shin splints problem, any localized soreness after running, etc.) Let them know your goals, and try on like a million pairs until you find what makes you feel like you're running on air (seriously, the right shoe can make a huge difference).
I can't second this enough!! I just spent 90 minutes getting fitted for a new pair of running shoes last Saturday. I tried on at least 10 pair, got on the treadmill with several of them, had a video of my gait done so we could review it, and then tried several different inserts until i found the right ones. Proper shoes will make all the difference in the world.
I also agree about the stretching. i do 40 minutes of yoga before I head out to limber up. On the rare morning when I skip that step, boy do I feel it.0 -
Hi! I'm wanting to prepare for my first 5k in two months. I am at week 8 with c25k, that I have been doing on the treadmill. I have done the c25k once before last year and I tried it on pavement but didn't get through it as some health issues came up, thus why I started again. (I had to quit working out all together for a couple of months, and then slowly get back to somethings, finally im being able to run again.) I remember how much more difficult it was on the pavement than on the treadmill, but I think mostly because of not running the same speed, which actually is not much more than a jog. I remember too that the shin splints which I worked so hard to get past just to run on the treadmill were coming back again. And I also remember times that my knees felt like they were going to blow out.
Any advice on transitioning so I can run this 5k and hopefully one day do more, would be greatly appreciated! Thanks!
If you are getting shin splints and your knees hurt, you are probably over-striding.
"When running with the proper stride length, your feet should land directly underneath your body. As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact. If your lower leg (below the knee) extends out in front of your body, your stride is too long."
From here: http://www.runnersworld.com/running-tips/perfect-form
edit: google will turn up lots of running form articles. Here is another helpful one: http://www.runningplanet.com/training/running-form.html
Good luck!0 -
Thanks for all the great advice everyone! While running today for 28 min on treadmill, I was not feeling so confidant about this, but I feel a lot better after reading your replies. Just to get to running on treadmill and succeeding through c25k the first time, I had to find the shoes I have now, and find some great stretches, even ones for shin splints and knees. I definitely feel pacing myself, and watching my stride will make a difference on the pavement, and I will take it a bit slower than when I tried it last year, I just jumped into it full speed ahead after finishing c25k on the treadmill and feeling like I could do anything. lol. We have lots of great places to run around here, some flatter than others and some a good mix of everything. Where the actual 5k is pretty far away so I won't be making regular trips there, but I want to go a couple times before just to have an idea of where I am, what to expect and where I need to be.0
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