Advice - Treadmill to Road

[Jamesa87]

Hi all

I'm up to around 45min runs now at 5.8mph on the treadmill.

Tomorrow I am going to go out for my second ever run on the road! (During the first one I injured my leg so it's always made me a bit nervous about going out again)

Just looking for some advice of how long I should look to run for and at what pace based on my current treadmill stats

One thing I didn't do well last time I went out road running was stretch enough! I plan to do a quick 5 minute walk on my treadmill and stretch before setting out

Thanks

EDIT - followed your advice and just ran ran without worrying about pase.

Only a short run but the below was very comfortable

[MarkyD Graduate10]

My advice would be to take a brisk 5 minute walk outside as your warm-up. We don’t recommend stretching cold muscles, so a dynamic warm-up walk should be sufficient.

With regards to pace: forget all about it. Real pace on the road and the utterly fictitious number that the treadmill invented cannot be compared.

Your body has been trained to run on the treadmill and now has a natural rhythm. That rhythm will translate into a natural pace for you and you don’t need to know what it is before setting out.

When you start running tomorrow, simply run at what feels like a slow pace. Keep deliberately running slowly. At some point you’ll get past the toxic 10 minutes and your body will settle into its preferred, natural pace for the rest of the run.

When you get home you can download your stats and find out your real-world pace. It doesn’t matter what it is or how it compares to the treadmill. That is your pace. If you want to run faster, then you know what pace to run at. If you want to run further, you can aim to run at a slightly slower pace for longer.

Please: when running tomorrow don’t have any goal for your pace.

[grumpyoldgirl]

Hi James, just read your edit, glad you followed marky's good advice. Do you feel better about running outdoors now? I can't actually imagine trying to run on a treadmill. I have visions of being flung off backwards, so I'll stick to paths that stay still thanks 😂