Running/jogging pace treadmill vs outdoors

Jlan11
Jlan11 Posts: 61 Member
in Fitness and Exercise
What's your treadmill pace vs. outdoor pace on average? I am new to this running/jogging thing. I started c25k last august, quit during the winter, and picked it back up in april. I finished my first 5k on June 15 and now i'm working towards a 15k on October 5. My best treadmill pace is 3 mi at 9:30 min/ mile. My best outdoor pace is 3 mi at 13 min/ mile. So why is my treadmill pace so much faster? I think it's possible that I don't push myself enough outdoors. When I'm tired I tend to slow down vs the treadmill I am determined to maintain the pace. What can I do to maintain my best speed outdoors? Thanks in advance for your help!

Replies

  • RGv2
    RGv2 Posts: 5,789 Member
    Know the distance you're running and know what your mile splits should be. I was never below an 8min miler on the treadmill (@ 5K distance), but never close to that outside. Outside I was mid-high 6 mins.

    I always raced myself outside though. I knew the distance I was running, where the mile markers were, and always tried to improve on the run before.
  • jensenta3
    jensenta3 Posts: 179
    I think it would help if you had a running app either on your phone or garmin so that you could watch your pace running outdoors. On a treadmill it stays at a steady pace for you and there are no hills, bends, turns in the road - outside you have to account for those! I pace much faster outside than I do on a treadmill.
  • scottb81
    scottb81 Posts: 2,538 Member
    At an equal effort level (measured by heartrate) the paces will differ according to temperature.

    In the winter you will probably run faster outside since it's a lot cooler. On a hot summer day you will probably run faster inside on the treadmill.
  • omma_to_3
    omma_to_3 Posts: 3,265 Member
    Many people run slower outside than inside. I am not one of them. My pace outside is usually a bit faster (barring bad weather). I use a running app (Jog Log) that gives me lots of good data while I'm running.
  • aprilsibley
    aprilsibley Posts: 13 Member
    I have had this experience too... you can run faster on the treadmill because of the fact that you have some assistance from the belt moving. Once you are outside, it is nothing but your own two feet pushing you forward.
  • Jlan11
    Jlan11 Posts: 61 Member
    Know the distance you're running and know what your mile splits should be. I was never below an 8min miler on the treadmill (@ 5K distance), but never close to that outside. Outside I was mid-high 6 mins.

    I always raced myself outside though. I knew the distance I was running, where the mile markers were, and always tried to improve on the run before.

    Ok, I do know the distance, so should I check my speed every mile or half mile?
  • melmckay99
    melmckay99 Posts: 358
    I was surprised when I made the transition from running indoors on a treadmill to outdoors...I thought for sure I would be slower, and I wasn't even that fast to begin with. But it turns out I run faster outdoors! Treadmill I am comfortable at around 10 km/h, and outside I can maintain closer to 11 km/h and go for much longer!
  • omma_to_3
    omma_to_3 Posts: 3,265 Member
    In the winter you will probably run faster outside since it's a lot cooler.

    You must live somewhere where it doesn't snow :-) I'm significantly slower in the winter - on bad days, as slow as my walking pace due to the ice and snow.
  • Jlan11
    Jlan11 Posts: 61 Member
    I use a running app (Jog Log) that gives me lots of good data while I'm running.

    I will have to check out jog log. I have been using run keeper and it helps. I like that it gives you a time/distance/pace every 5 minutes.
  • RGv2
    RGv2 Posts: 5,789 Member
    Know the distance you're running and know what your mile splits should be. I was never below an 8min miler on the treadmill (@ 5K distance), but never close to that outside. Outside I was mid-high 6 mins.

    I always raced myself outside though. I knew the distance I was running, where the mile markers were, and always tried to improve on the run before.

    Ok, I do know the distance, so should I check my speed every mile or half mile?

    I checked mine every mile (or some sort of landmark).
  • Jlan11
    Jlan11 Posts: 61 Member
    At an equal effort level (measured by heartrate) the paces will differ according to temperature.

    In the winter you will probably run faster outside since it's a lot cooler. On a hot summer day you will probably run faster inside on the treadmill.

    I lost my heart rate monitor, but I try to run at a conversational pace. I noticed this morning that I was going too slow. It has started getting a lot warmer too.
  • scottb81
    scottb81 Posts: 2,538 Member
    In the winter you will probably run faster outside since it's a lot cooler.

    You must live somewhere where it doesn't snow :-) I'm significantly slower in the winter - on bad days, as slow as my walking pace due to the ice and snow.
    LOL. A normal cold winter morning here is in the low 40s (on dry pavement).
  • Jlan11
    Jlan11 Posts: 61 Member
    Thanks for the responses! Im surprised by how many people run faster outdoors! I guess I'm just not putting the effort into pace that I should be.
  • bluefox9er
    bluefox9er Posts: 2,917 Member
    I struggle to run indoors on a treadmill, I ran a mile today on one and felt utterly depressed, so i stopped and left the gym and ran 6.5 miles outdoors in the torrential rain.

    I am much faster the cooler the weather is...heat totally saps the life out of me when it comes to running...my ideal weather was today..about 65 degrees and torrential rain..I LOVED it :-)

    I started running a year ago and got it drilled into my head the benefits of going outdoors, so i really avoid treadmills unless it is beyond the last resort.
  • Im_NotPerfect
    Im_NotPerfect Posts: 2,181 Member
    Treadmill I'm usually around 12:00/mile. Outside I'm easily 10:30/mile...I hate the dreadmill...
  • fittertanme
    fittertanme Posts: 259 Member
    I only use the treadmills now and again but like the feel of running out doors apart from when its very cold or not to nice outside and feel that my running is better when running outside as indoors on the treadmill its that controlling you were as outdoors you control you pace and speed
  • hbrittingham
    hbrittingham Posts: 2,518 Member
    I much prefer to run outdoors rather than on the treadmill. I do run a bit faster outside, but I think it's because I am not bored out of my mind the way I am on the treadmill. I have also noticed that if I have been running outside and then decide on a really warm day to run on the treadmill in the AC that my hips are killing me when I'm done.

    Like others, I can definitely go longer and faster when it's cooler out. When it's too warm, it drains everything out of me. That even happens when I am doing the arc trainer at the gym.
  • gobonas99
    gobonas99 Posts: 1,049 Member
    I am faster overall outdoors than I am on a treadmill. In order to run 5k on a treadmill, I have to slow my pace down, because I cannot maintain the same constant speed the entire time. I tire more easily and then have to slow down more. the fastest I can go on a treadmill is a 10 minute mile (and only for maybe a half mile if I'm lucky)....I can do maybe a mile at a 12 minute pace (if I don't start out at faster pace)...then I have to drop down to like a 15 minute mile with walking breaks....I'm lucky to average 15 minute mile on the treadmill for a 5k.

    Whereas outside, my pace can range anywhere from an 8 minute mile to a 16 minute mile, even though I don't stop running (and I'm averaging about a 13 minute mile right now for a 5k). It's just the natural slow-down/speed-up mechanics of the human mind/body interaction - I don't know anyone who runs at exactly the same pace for the entire time they run (when they're NOT on a treadmill).
  • Jlan11
    Jlan11 Posts: 61 Member
    I enjoy outdoor running more than the treadmill but I do feel like on the treadmill I force myself not to slow down and outdoors I get lazy. I'm going to step it up and force myself to keep a better pace outside! Also I still have about 20 lbs to lose, so I know will naturally get faster as I lose the weight.
  • HypersonicFitNess
    HypersonicFitNess Posts: 1,219 Member
    I'm the exact opposite; I run WAY faster outside than on a treadmill (and much further); the reason?

    I think because I hate running in the house going "no where" and its too mundane to stay on for very long so 3 miles is really hard for me on the treadmill. Also, I can "see" the speed on the treadmill and idk if it freaks me out that I might fall off? Maybe if I had a newer treadmill; mine feels like it might come apart when I start running at 8 mph, forget running faster.

    Anyway, I have a couple of apps for running outside and my fastest 5K was 23:31; I ran a 5K race in 24:01 back in December and the furthest I've ever run (outside) is 13.11 miles in 1:50:57....again this would NEVER happen on a treadmill....ugh!
  • bornofthorns
    bornofthorns Posts: 143 Member
    I am not a fast runner 13:15-13:30, however, I actually maintain around the same. The difference, as previously mentioned, I fluctuate between 5 mph and 4mph to get the 4.5. However, I generally contemplate suicide on the treadmill. It is better just to wake up early or go out late and get your run in a few times a week.

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