Why do I run faster on a treadmill than outside?

Posts: 133 Member
edited November 2024 in Fitness and Exercise
So about a year and half ago, I discovered that treadmill running and outdoor running was different. While I had worked myself up to a 6.3mph on a treadmill, I could barely run 3 minutes outside. I noticed these differed as far as the muscles being used. A few months ago, I revisited outdoor running and was happy to know that I had improved and could run the same two miles I was running on the treadmill- just at a slower pace. I was running more at 5.5mph for my two mile segment. I am convinced that I will increase my speed naturally and gradually but here lately, I'm much more interested in longer distances. Has any else experienced the contrast between the two? I mean, while I go much farther distances now doing intervals, is it better or just as good as cranking up the intensity for a much shorter distance? My usual last year was 2 miles per day 4 days per week as 6.3mph on a treadmill. This year, I go to the trail and do 8 miles (intervals averaging 5-5.2 mph) for 3 days per week. The good thing about the trail is it's very hilly. I have no doubt in my mind that I have improved because I am not a runner nor have a ever been a fit person so this is big for someone like me.

Welcome!

It looks like you're new here. Sign in or register to get started.

Replies

  • Posts: 1,160 Member
    Because it's easier.
  • Posts: 9,026 Member
    Because it's easier.

  • Posts: 133 Member
    Because it's easier.
    Ok so with that being said, I'm doing better now?

  • Posts: 182 Member
    Definitely. I can run 7 miles easy on the treadmill but have to take a walk break after 2 miles outside. I read somewhere that you should set your incline at 1% to mimic the difficulty outside, so I do that now. It's better but I still think the treadmill is easier.
  • Posts: 133 Member
    hapa11 wrote: »
    Definitely. I can run 7 miles easy on the treadmill but have to take a walk break after 2 miles outside. I read somewhere that you should set your incline at 1% to mimic the difficulty outside, so I do that now. It's better but I still think the treadmill is easier.

    Ok I can see that. So in order for my to do outside what I was doing on the treadmill, more would be required.
  • Posts: 41,865 Member
    The treadmill basically offers an "assist"...you don't get that "assist" when you're outside...it's all you.
  • Posts: 14,464 Member
    You use more muscles and you tread more carefully outdoors, as you have to watch for uneven pavement. I like outdoors running more; greater variety.

    To gradually get faster, go longer at your regular pace as you are building up your cardiovascular capacity.

    I still do intervals and I run three times a week with breaks in between to allow my tendons and muscles time to catch up with the changes.
  • Posts: 138 Member
    cwolfman13 wrote: »
    The treadmill basically offers an "assist"...you don't get that "assist" when you're outside...it's all you.

    This

    Also, you aren't fighting wind and terrain
  • Posts: 12,344 Member
    I put in about 3564343743343876764 hours on the elliptical machine, so I thought I would have a pretty good jump on running outdoors.

    Nope.
  • Posts: 133 Member
    Thanks guys. This helps alot. I understand and it's true- It's harder but much more enjoyable. I want to keep going because I enjoy nature and those long distances have been building my capacity. So I'll take my treadmill days as a tool used to prepare me in a sense for outdoor running. :-)
  • Posts: 133 Member
    I put in about 3564343743343876764 hours on the elliptical machine, so I thought I would have a pretty good jump on running outdoors.

    Nope.

    Thats funny. Yea, outdoors is a totally different thing. I figured if I can do it on a treadmill, then surely I can handle the terrain!!! Boy I was terribly mistaking.
  • Posts: 750 Member
    To add onto it..the first 10 mins running outdoors tend to be the hardest, always. After that initial rough patch, it's smooth. I also find treadmil running to be easier but when I go outside, those 10 mins (compared to treadmil) are a lot harder but the key is not to stop and push through it and the rest of your run will be easier.
  • Posts: 9,026 Member
    To add onto it..the first 10 mins running outdoors tend to be the hardest, always. After that initial rough patch, it's smooth. I also find treadmil running to be easier but when I go outside, those 10 mins (compared to treadmil) are a lot harder but the key is not to stop and push through it and the rest of your run will be easier.


    oh my god yes. and sometimes it's even twenty minutes if you're going for a long run.
  • Posts: 1,369 Member


    oh my god yes. and sometimes it's even twenty minutes if you're going for a long run.

    We just had this discussion on a facebook group I'm a member of. Apparently "the first mile is a liar" for almost everyone. lol For me its miles 1 and 2 (though 2 is better than 1), and after that, I'm in the zone and in my happy place. Haven't run in a few weeks, so miles 1 and 2 are going to especially suck tomorrow.
  • Posts: 49,051 Member
    The belt is moving your legs along....................whether you want to or not which is why it's easier to do on a treadmill. IMO, if you want to mimic it more, move the incline to 3.5 level then run.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition

    9285851.png

  • Posts: 133 Member
    ninerbuff wrote: »
    The belt is moving your legs along....................whether you want to or not which is why it's easier to do on a treadmill. IMO, if you want to mimic it more, move the incline to 3.5 level then run.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition

    9285851.png

    Yep, I don't think I can run on a treadmill at 6.3 with a 3.5 inline lol
  • Posts: 133 Member
    SuggaD wrote: »

    We just had this discussion on a facebook group I'm a member of. Apparently "the first mile is a liar" for almost everyone. lol For me its miles 1 and 2 (though 2 is better than 1), and after that, I'm in the zone and in my happy place. Haven't run in a few weeks, so miles 1 and 2 are going to especially suck tomorrow.

    On a 8 mile day, I start feeling good after about 1.5-2 miles. If I can make it to 2, then I know I will master the 8.
  • Posts: 7,334 Member
    On a treadmill, all you have to do is make sure you pick up your feet fast enough. When running out side, you need to propel yourself forward - uses more calve action as a result.

    Next time you're on the treadmill, be more aware of pushing off with your feet while running. You'll see a difference.
  • Posts: 1,406 Member
    Okay. This is strange. I just posted the opposite! I actually run faster on the street! I feel like it is the same pace as my treadmill.
  • Posts: 49,051 Member
    bnmoyler wrote: »

    Yep, I don't think I can run on a treadmill at 6.3 with a 3.5 inline lol
    Oh I'm sure you could, but the duration wouldn't probably very long to start with.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition

    9285851.png

  • Posts: 1 Member
    Good topic. I always find when running outdoors it takes 1 to 2 k to get into it. Surface condition under my feet as well as the terrain and weather conditions always play a part in making it that bit tougher. Same with cycling on an exercise bike v biking on the road. Very different experience. :)
  • Posts: 133 Member
    MireyGal76 wrote: »
    On a treadmill, all you have to do is make sure you pick up your feet fast enough. When running out side, you need to propel yourself forward - uses more calve action as a result.

    Next time you're on the treadmill, be more aware of pushing off with your feet while running. You'll see a difference.
    In that case, I'd be much faster on a treadmill.
  • Posts: 47 Member
    I put in about 3564343743343876764 hours on the elliptical machine, so I thought I would have a pretty good jump on running outdoors.

    Nope.

    Hahaha!! Me too.
  • Posts: 47 Member
    To add onto it..the first 10 mins running outdoors tend to be the hardest, always. After that initial rough patch, it's smooth. I also find treadmil running to be easier but when I go outside, those 10 mins (compared to treadmil) are a lot harder but the key is not to stop and push through it and the rest of your run will be easier.

    I find this to be the case with me too. The first mile is the hardest, after that it gets much easier.
  • Posts: 2,406 Member
    bnmoyler wrote: »
    So about a year and half ago, I discovered that treadmill running and outdoor running was different. While I had worked myself up to a 6.3mph on a treadmill, I could barely run 3 minutes outside. I noticed these differed as far as the muscles being used. A few months ago, I revisited outdoor running and was happy to know that I had improved and could run the same two miles I was running on the treadmill- just at a slower pace. I was running more at 5.5mph for my two mile segment. I am convinced that I will increase my speed naturally and gradually but here lately, I'm much more interested in longer distances. Has any else experienced the contrast between the two? I mean, while I go much farther distances now doing intervals, is it better or just as good as cranking up the intensity for a much shorter distance? My usual last year was 2 miles per day 4 days per week as 6.3mph on a treadmill. This year, I go to the trail and do 8 miles (intervals averaging 5-5.2 mph) for 3 days per week. The good thing about the trail is it's very hilly. I have no doubt in my mind that I have improved because I am not a runner nor have a ever been a fit person so this is big for someone like me.

    What I bolded is probably the biggest difference. You'll run slower on a trail, and on hills, so throw them together, and the decrease makes sense. But you're now running per day what you used to run in a whole week, and that's major improvement, no matter the speed!
This discussion has been closed.