Outside vs Treadmill advice?

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Davali
Davali Posts: 225 Member
in Fitness and Exercise
I completed C25K late last year and dropped off for a couple of months. I picked it up again in January, and although still slow (4.5-5 mph) I've managed 40 minutes straight on the treadmill. But I absolutely can't run outside - I tried again today and it seems that I'm having trouble with getting the pace right...... Anyone got any ideas of how I can get over this?

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  • maddymama
    maddymama Posts: 1,183 Member
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    Just keep trying?

    It will be different to run outside than on a treadmill. Just go slow, and focus on jogging versus your pace. It will change according to the ground you are on- i.e. uphill or downhill. Just listen to the music and follow the course you've planned on. The rest will come with time.
  • obscuremutant
    obscuremutant Posts: 3
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    I agree with maddy. Just run your distance and be comfortable. No need to worry about pace right now.

    When I first started running I used this website to map my runs ahead of time. After your run you can plug in the distance and time and it will tell you the pace. As a member (free) you can save the courses you map. I still use it, although I don't take advantage of everything they offer.

    http://www.runningahead.com/
  • Davali
    Davali Posts: 225 Member
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    Thanks for your thoughts - my problem with pace is that I'm going too fast and can't seem to gauge what is achievable. Probably become too reliant on the treadmill info. I'll need to just keep trying as you've suggested.
  • mlb929
    mlb929 Posts: 1,974 Member
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    Short of getting a watch that tells you your speed, just keep trying. I'm way faster outside than on a treadmill. Treadmill work is very physically hard on me where running outside is so much easier. Just depends on where you are running to would be my guess, trails are slower than pavement IMO.
  • scottb81
    scottb81 Posts: 2,538 Member
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    Accurately gauging your effort level while running outside comes with experience and a lot of miles. Keep doing it and as you learn your running body over time you will develop the skill of good pacing.
  • elvb
    elvb Posts: 423 Member
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    Short of getting a watch that tells you your speed, just keep trying. I'm way faster outside than on a treadmill. Treadmill work is very physically hard on me where running outside is so much easier. Just depends on where you are running to would be my guess, trails are slower than pavement IMO.

    I'm the same way. Running is easier for me outside. I run longer and harder with, what seems to me, less effort.
    I can only gauge my speed AFTER I'm done. I use mapmyrun.com
  • icusmile2
    icusmile2 Posts: 9 Member
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    I agree with running outside is easier but with my weather I like running on the treadmill in the winter. Be sure and set your incline to 1 or 2 to make it feel more like outside. If your running with zero incline, it's similar to running downhill. I have apps on my phone, iMapMyRun and Love Your Run. Both will show you your time and distance when running outside. Jog for awhile and walk a bit to recover. You will find your pace just KEEP RUNNING!!
  • Davali
    Davali Posts: 225 Member
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    Thanks everyone! Really appreciate the advice. I am booked into my first 5K in 4 weeks time, and am feeling under some presure as haven't even run 1 mile non-stop outside. I guess I just have to keep at it!! :)
  • alocin1709
    alocin1709 Posts: 12
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    The earth is not flat. Many people find running outside more difficult as they have spent time running on a flat treadmill.
    Try to always have some incline on your treadmill at least a 1 on the setting :)
  • Symphony2
    Symphony2 Posts: 38 Member
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    There's a world of difference (literally) between treadmill running (which does everything for you) and running outside (where you have to actually move all your joints yourself)! The treadmill sets your pace, it's springy, you don't have to push off your toes to propel yourself forwards ('cause you're not going anywhere) and there is no wind resistance (air con doesn't count lol). Don't stress over the change in running outside - settle down, go back a few steps and enjoy it. The running 'action' itself is hugely different - you have to consciously push off your toes, watch your foot strike and keep your core really strong. Even on a completely calm day, you create wind resistance, which makes a massive difference to your effort levels. However, there is NOTHING to beat running outside, so stick with it, just don't be so hard on yourself and expect the same level. Take those 40 minutes and start by running a little over half of them - run 3 mins, walk 2 ... . If you're feeling strong, you could even run 4 mins, walk 1 - or a combination of these. After a couple of weeks, you could try running the first 10 mins straight, then do a walk/run, then maybe run the final 10 mins straight. Gradually, just reduce the number of walks and before you know it you'll be running those 5k again and going for a PB!! Best of luck. Enjoy running where Nature intended us to run. It's magic! xxx
  • the90daybody
    the90daybody Posts: 9
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    I also do prefer running outside, than on treadmill, since breathing some fresh can do a lot for our health.. As well as it is more enjoyable and relaxing..
  • BerryH
    BerryH Posts: 4,698 Member
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    Treat it as starting a related but different sport. Start off dead slow and make sure you breathe steadily to pace yourself - say three steps to breathe in, three steps to breath out. If you want to check your pace, try a phone app like Cardiotrainer or Runkeeper.

    Most runners here will agree that once you get used to running outside you'll never want to go on a treadmill again! You'll actually find it easier when you get used to it due to the distractions of the scenery and the joy of the passing seasons.
  • BIGJIMMYU
    BIGJIMMYU Posts: 1,221 Member
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    I run both in and outside. The biggest advice I can give you that hasn't already been mentioned is make sure your running outside shoes are primo! Spend some money and get a good pair. If you are just starting your feet may be used to the spring of the treadmill too so when I started I found some good quality runners plus a pair of cushioned insoles go a long way in protecting you from the impact of pavement vs treadmill. Just until your body adjusts. It helps repel impact injuries like shin splints, sprains, and joint stiffness!
  • Danpellizzari
    Danpellizzari Posts: 130
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    I'm not an expert but the key that completely changed my running was a Heart Rate Monitor. I use a Garmin 110. There are newer ones with more options but for me it is perfect. Figure out your training heart rate zone. Which is 60 to 80 percent of you max. The general rule of thumb for max is 220 minus your age. when you run don't worry abut speed so much as heart rate. The first day I ran I kept my heart rate at 160. I ran 3 miles in 48 minutes. Without stopping or walking. Now I run it between 32 and 35 minutes. This is 5 months later. Now depending on how i feel my heart can range from 166 to 174 comfortably on my run. Good luck. Keep me posted on what you decide to do.
  • MrsM1ggins
    MrsM1ggins Posts: 724 Member
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    I'm doing c25k right now and I've found the podcasts really useful in helping with my pacing - the supplied music has just the right tempo.

    I usually start my c25k session slowly, trying to keep a bit in reserve for later in the run. I don't really stretch out my stride and the start is always more jogging than running. Later if I'm feeling good I'll up the pace a bit. BerryH is absolutely right about the whole breathing thing - when I get that right I feel like I can go forever!

    What is the difference between jogging and running anyway? To me it's a bit like defining pornography - I might not be able to describe it, but I know it when I see it. :tongue:
  • trasista4
    trasista4 Posts: 36 Member
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    mapmyrun is also a site that can help. Just keep trying, You got this! I too, couldn't get use to running outside but there is no greater feeling of freedom. God's many Blessings. Trasista4
  • Davali
    Davali Posts: 225 Member
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    Thanks again everyone - I'll try C25K again, but this time outside. Will stick at it :)

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