Why am I SO much worse on the road than the treadmill?
amyglover57
Posts: 9 Member
Hey, so long story short, I work out (part of that is treadmill work) and I'm doing a couch to 5k. I can easily jog at 8.5km/h on the treadmill on a slope of 3 for 20mins straight (more experienced runners, this mightn't even count as a jog? Does it? Help I know nothing). I sweat but my breath is fine. However on the road, 3 minutes absolutely kills me. I go about the same pace as on the treadmill. My lungs feel like they're going to burst. Next week I'm supposed to run 5 minutes and I seriously doubt I can. The track I run is quite bumpy and slightly uphill, but still. Anyone who can actually run know what might be going on here?
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Replies
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Running outside isn't the same as on a treadmill... just run a bit slower or drop back a week on C25K3
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It's just harder on the road. There's a bit of push-off that you don't get on the treadmill. Some people set the treadmill with a small incline to adjust for this, but you can also just adjust your pace a tiny bit. One other thing to be aware of is that the speed/distance of the treadmill may not be accurate. Don't be too hard on yourself.4
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It's always different running on the road vs the treadmill. Just slow down a bit when you're outside, don't worry about keeping a certain pace. And you can always repeat a week of C25K if needed.1
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Running outside you have weather to contend with (the wind itself can make it harder, but you also have to deal with cold air hitting your lungs). You also don't have the movement of the belt. Plus it's very rare that the surface is as smooth as a treadmill belt.
Take it back a week or two, or drop the speed down.
Don't worry, if you're like me you'll soon find that you run far further outside because the treadmill just makes you lose the will to live after you get used to exploring the great outdoors and all its challenges.6 -
That's very common. The road has more natural hills, and also responds to your feet and body differently -- and vice versa. A lot of people find outside running to be more challenging than on a treadmill.
Try slowing down a little bit and see if that helps. The speed will come the longer you're running both inside and outside.1 -
Slow down your outdoor runs. You'll get faster as you get more used to it. It is also possible that your TM is not calibrated correctly, so it is showing you running faster than you actually are. I suggest you lower the incline to 1 or 1.5. Running consistently uphill at 3 is likely to stress the knees too much. One is a more natural feel. Best is to vary the incline, but not while you're still doing short intervals.1
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For what it's worth, I never use an incline on the treadmill because it feels weird. I had a training breakthrough, many years ago, doing all my speedwork on the treadmill. (The gym had childcare.) Took about 17 minutes off my marthon PB/PR and set new best times in every distance.4
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It's 2 totally different environments. Think of swimming in a pool vs swimming in the ocean. You have to deal with other elements and you can't just hit a switch and be change them.
2 tips
1. slow down your pace. On a treadmill, it has control over how fast you are going and you don't have to monitor it. When your outside, your cadence might naturally be oscillating which is taking extra effort. Go a little slower.
2. walk and run. Instead of a 5 minute run, run 2 minutes, walk 2 minutes, run 2 minutes, walk 2 minutes. Do this for 10 minutes total.1 -
I don't like machines. I run outside all year round in just about any weather. My sister can run 3 miles on a treadmill, but cannot run a quarter mile on the ground. There is a big difference between just keeping up with a belt that is already moving, and pushing yourself along the ground. Not to mention hills, slight variations in the road, wind, and even the impact is different.
I would recommend slowing down your pace and focus on your distance. I know the C25K is is geared to make you run 5k, but yet it is time based. I started that program a while back, but the whole time thing was messing with my head for some reason, so i just started doing walk/run intervals and kept increasing the distance as i could run further. Worked my way up to running 5 miles so far.
I do timed intervals too, but they are more like HIIT type workouts. Either 30 or 60 second run / 2 or 3 minute power walk intervals.
If your goal is to run a 5k one day, i would recommend doing the majority of your training on the ground.5 -
To the other question: "jog" is a made up word that relates to boxing training. There it means running on the road.
Running vs walking is a real physical difference. Walking always has at least 1 foot on the ground. At some point in the process, running has no connection to the ground.
Re treadmill. I have the other problem. On the road I can pump out 7 minute pace. On a treadmill, I can barely break 10:003 -
A treadmill absorbs shock on your body and the belt moves you along easier. You're HEAVIER on the road than a treadmill by about 20lbs due to the shock absorbing ability of a treadmill.
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
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OldAssDude wrote: »I don't like machines. I run outside all year round in just about any weather. My sister can run 3 miles on a treadmill, but cannot run a quarter mile on the ground. There is a big difference between just keeping up with a belt that is already moving, and pushing yourself along the ground. Not to mention hills, slight variations in the road, wind, and even the impact is different.
Not that big a difference. I have almost never managed more than 6 on a treadmill, and usually it's more like 3, but can run a half marathon. The treadmill is boring. It's not actually meaningfully easier -- in fact for speed training or hills (I live in a flat area) it's great, and I can get in good hill shape (based on later running where my dad lives, which is super hilly -- I also used the treadmill to practice hills before the Seattle Marathon a couple of years ago). And speed training is similar -- I find that some good speed intervals helps that speed feel more normal and I tend to speed up running outside after that.
Like I said, I vastly prefer running outside (I like being able to see stuff, even if it's cold and/or snowy), but I call foul on the claim that treadmill running isn't real exercise or so vastly different that someone could be able to run 3 on a treadmill and not outside (or only .25 miles outside).
What could happen is that people start stepping too hard on a treadmill and so are hurting themselves outside or something weird like that, but no way is it a lack of adequate conditioning.7 -
amyglover57 wrote: »Hey, so long story short, I work out (part of that is treadmill work) and I'm doing a couch to 5k. I can easily jog at 8.5km/h on the treadmill on a slope of 3 for 20mins straight (more experienced runners, this mightn't even count as a jog? Does it? Help I know nothing). I sweat but my breath is fine. However on the road, 3 minutes absolutely kills me. I go about the same pace as on the treadmill. My lungs feel like they're going to burst. Next week I'm supposed to run 5 minutes and I seriously doubt I can. The track I run is quite bumpy and slightly uphill, but still. Anyone who can actually run know what might be going on here?
You just need to get used to the feel. Slow down a bit until you are used to outside. Nerves or excitement can shorten breath too.2 -
I'm exact opposite...love road running and dread the treadmill. I use the treadmill when I'm traveling and every step is a challenge. Ironically, those challenging steps have made my road runs better.4
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And I'm just the opposite. Running on the road is fun, enjoyable; I'm able to maintain a much faster pace than I ever could on the Dreadmill.5
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Do you know how fast you are running outside? As a guess, you may be going faster without the controlled speed, and so you can't run as long. Do you have a tracker of any kind to see your speed/pace when not on the treadmill?4
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Tacklewasher wrote: »Do you know how fast you are running outside? As a guess, you may be going faster without the controlled speed, and so you can't run as long. Do you have a tracker of any kind to see your speed/pace when not on the treadmill?
My Garmin Forerunner tells me my distance, my moving time, total time, average pace and heart rate. The Dreadmill tells me pace and distance. My comparison is based on perceived effort0 -
Tacklewasher wrote: »Do you know how fast you are running outside? As a guess, you may be going faster without the controlled speed, and so you can't run as long. Do you have a tracker of any kind to see your speed/pace when not on the treadmill?
My Garmin Forerunner tells me my distance, my moving time, total time, average pace and heart rate. The Dreadmill tells me pace and distance. My comparison is based on perceived effort
Was directed at the OP0 -
Tacklewasher wrote: »Tacklewasher wrote: »Do you know how fast you are running outside? As a guess, you may be going faster without the controlled speed, and so you can't run as long. Do you have a tracker of any kind to see your speed/pace when not on the treadmill?
My Garmin Forerunner tells me my distance, my moving time, total time, average pace and heart rate. The Dreadmill tells me pace and distance. My comparison is based on perceived effort
Was directed at the OP
oops0 -
Treadmill offers some assistance, plus it absorbs some of the shock...1
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They're really almost two different things.1
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OldAssDude wrote: »I don't like machines. I run outside all year round in just about any weather. My sister can run 3 miles on a treadmill, but cannot run a quarter mile on the ground. There is a big difference between just keeping up with a belt that is already moving, and pushing yourself along the ground. Not to mention hills, slight variations in the road, wind, and even the impact is different.
Not that big a difference. I have almost never managed more than 6 on a treadmill, and usually it's more like 3, but can run a half marathon. The treadmill is boring. It's not actually meaningfully easier -- in fact for speed training or hills (I live in a flat area) it's great, and I can get in good hill shape (based on later running where my dad lives, which is super hilly -- I also used the treadmill to practice hills before the Seattle Marathon a couple of years ago). And speed training is similar -- I find that some good speed intervals helps that speed feel more normal and I tend to speed up running outside after that.
Like I said, I vastly prefer running outside (I like being able to see stuff, even if it's cold and/or snowy), but I call foul on the claim that treadmill running isn't real exercise or so vastly different that someone could be able to run 3 on a treadmill and not outside (or only .25 miles outside).
What could happen is that people start stepping too hard on a treadmill and so are hurting themselves outside or something weird like that, but no way is it a lack of adequate conditioning.
That's what I mean! I know the two are different, but it shouldn't be THIS night and day for me. That's what's confusing1 -
amyglover57 wrote: »OldAssDude wrote: »I don't like machines. I run outside all year round in just about any weather. My sister can run 3 miles on a treadmill, but cannot run a quarter mile on the ground. There is a big difference between just keeping up with a belt that is already moving, and pushing yourself along the ground. Not to mention hills, slight variations in the road, wind, and even the impact is different.
Not that big a difference. I have almost never managed more than 6 on a treadmill, and usually it's more like 3, but can run a half marathon. The treadmill is boring. It's not actually meaningfully easier -- in fact for speed training or hills (I live in a flat area) it's great, and I can get in good hill shape (based on later running where my dad lives, which is super hilly -- I also used the treadmill to practice hills before the Seattle Marathon a couple of years ago). And speed training is similar -- I find that some good speed intervals helps that speed feel more normal and I tend to speed up running outside after that.
Like I said, I vastly prefer running outside (I like being able to see stuff, even if it's cold and/or snowy), but I call foul on the claim that treadmill running isn't real exercise or so vastly different that someone could be able to run 3 on a treadmill and not outside (or only .25 miles outside).
What could happen is that people start stepping too hard on a treadmill and so are hurting themselves outside or something weird like that, but no way is it a lack of adequate conditioning.
That's what I mean! I know the two are different, but it shouldn't be THIS night and day for me. That's what's confusing
It is what it is though. Even if it's in your head.
If you want to get better at running outside, run outside.3 -
One issue that might or might not be the case for you (it was the case for me) is that you're going faster than you think. Your pace on the road can be higher than your usual treadmill pace although you feel like you're running the same because you have not yet built a "feel" for it. Treadmill incline also gives a sense that you're going faster than you are, so this compounds it. Slow down and try to achieve the same rate of perceived exertion for now regardless of speed until it feels natural to you more often than not. After that, you can work on your pace and duration if you want.3
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UPDATE: thanks so much folks!! Did w4d1 today and changing the pace helped SO much! Pain in my legs for sure and sweating, but I can deal with that as I'm used to it from the treadmill. The breathing is sorted, which is the main issue, and I feel like I can continue happy now! Gahh I love this community ♥️9
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amusedmonkey wrote: »One issue that might or might not be the case for you (it was the case for me) is that you're going faster than you think. Your pace on the road can be higher than your usual treadmill pace although you feel like you're running the same because you have not yet built a "feel" for it. Treadmill incline also gives a sense that you're going faster than you are, so this compounds it. Slow down and try to achieve the same rate of perceived exertion for now regardless of speed until it feels natural to you more often than not. After that, you can work on your pace and duration if you want.
It was the pace for sure, took advice from here and today's run was so much easier 💓2 -
TavistockToad wrote: »amyglover57 wrote: »OldAssDude wrote: »I don't like machines. I run outside all year round in just about any weather. My sister can run 3 miles on a treadmill, but cannot run a quarter mile on the ground. There is a big difference between just keeping up with a belt that is already moving, and pushing yourself along the ground. Not to mention hills, slight variations in the road, wind, and even the impact is different.
Not that big a difference. I have almost never managed more than 6 on a treadmill, and usually it's more like 3, but can run a half marathon. The treadmill is boring. It's not actually meaningfully easier -- in fact for speed training or hills (I live in a flat area) it's great, and I can get in good hill shape (based on later running where my dad lives, which is super hilly -- I also used the treadmill to practice hills before the Seattle Marathon a couple of years ago). And speed training is similar -- I find that some good speed intervals helps that speed feel more normal and I tend to speed up running outside after that.
Like I said, I vastly prefer running outside (I like being able to see stuff, even if it's cold and/or snowy), but I call foul on the claim that treadmill running isn't real exercise or so vastly different that someone could be able to run 3 on a treadmill and not outside (or only .25 miles outside).
What could happen is that people start stepping too hard on a treadmill and so are hurting themselves outside or something weird like that, but no way is it a lack of adequate conditioning.
That's what I mean! I know the two are different, but it shouldn't be THIS night and day for me. That's what's confusing
It is what it is though. Even if it's in your head.
If you want to get better at running outside, run outside.
The mechanics are even different on certain levels - where the resistance occurs and effort is placed are opposite as far as your hips and quads are concerned. With the treadmill, the "road" is whipped away from underneath you meaning you don't push off as hard, making the strain relatively more of a load on your hip flexors picking up the leg. On the road road, it's more balanced as you need to move your bodyweight in a more complete way. I'm not describing it very well, but stretching is more vital to my recovery if I'm doing a lot of treadmill miles compared to road or trail.1 -
amyglover57 wrote: »UPDATE: thanks so much folks!! Did w4d1 today and changing the pace helped SO much! Pain in my legs for sure and sweating, but I can deal with that as I'm used to it from the treadmill. The breathing is sorted, which is the main issue, and I feel like I can continue happy now! Gahh I love this community ♥️
Yay! Good to hear.0 -
hey love, omg I found this too! Running outside for me is too much hard work! My lungs cant cope with the amount of air - you probably found this too if you are out of breath in 3 minutes!! Also my legs cant cope with hard surfaces and I get shin splints
I chose a treadmill all day long!2 -
I really don't think there is that huge of a physical difference between the two. I find a treadmill harder and requires a lot more focus because the pace is so rigid, and it's kind of boring. Several cycles ago, the woman who won the US Olympic marathon trials did most of her training on the treadmill because she lived in Anchorage or something. It all applies. Running outside is just more fun, especially if you have people to run with.
The woman was Chris Clark:
http://alaskasportshall.org/inductee/chris-clarks-olympic-trial-victory/
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