🏃‍♂️Treadmill to Road Advice Needed🏃‍♂️

[CanIrun5k]

So I start WK7R1 on Sun.

I have ran only on my treadmill on a 1% incline at 8kmph since I started the course.

Feeling better and having lost weight i want to mix it up and run outside.

My main concern is leaving my safety net. The treadmill guarantees my constant speed. How do I maintain my constant speed outside?

I have been running to my tracks from spotify with app running in background but i know none of that helps me outside.

I use an Android phone so is there any free apps out there that can help me stick to 8kmph.

If I run faster I am concerned of-

A) Not finishing

B) Getting injured

I want to try it but feel without knowing my pace outside I will end up with A & B.

[Buddy34 Graduate]

Getting outside will be great. As you say the treadmill is in charge of your pace when you're outside you are in charge. It just takes some practice . Going slow and slower again if needed. You will be able to tell with your breathing if you are going to fast. It can be done . Well done and good luck 😊😊

[CanIrun5k Graduate in reply to Buddy34]

Thanks again I am going to get out there in the freezing rain 🤣🤣👍

[IannodaTruffe Mentor]

Well done on your progress.

Just run at a pace at which you can speak clear ungasping sentences as you run, as described in the guide to the plan healthunlocked.com/couchto5... forget about numbers.

It may take a few runs to get used to outdoors, but the move is definitely worth it.

[CanIrun5k Graduate in reply to IannodaTruffe]

Thanks I will read the guide for tips 👍

[John_W Graduate Ambassador]

Hi,

I did the whole of program on a treadmill before eventually going for my 1st outdoor run in about 20 years. I was a bit nervous but in the end it was absolutely fine. I love the control that a treadmill gives but that wasn't a big issue for me going outside. I'd say not to worry about it too much. A few things though:

- 8 km/h outdoors will feel different to the same speed on a treadmill - it will feel harder harder

- that 1% incline won't have been much help to be honest - it will just have made you a bit fitter than if you'd have the incline at 0% - the 'feel' of running outdoors *is* very different and in my opinion, can't be replicated on a treadmill BUT you'll get used to it very quickly

- it's very likely that your cadence (number of steps per minute) will be *lower* outdoors for the same speed

- there are many apps (like Strava, Runkeeper, Endomondo) that can relay back to you through headphones any metric that you want during your run, e.g your pace/speed, duration, distance etc, so that might help you run at your 8km/hr.

- your breathing rate should be a good guide as to what speed you're going - so don't worry if you end up going slower than 8km/h - and don't stress if you don't actually know your speed when you go out... use your breathing as a guide ... if you're working too hard... SLOW DOWN!

Well done on your progress so far

Good luck!

John

PS I regularly swap between treadmill and outdoor these days - I could bore with the differences, but it won't mean much at this very early stage for you.

[CanIrun5k Graduate]

Thanks for your detailed breakdown.

I think I am going fo plan some flat routes for outside and start there.

I have downloaded Strava and will give that a go.

A lot of people say go by your breathing so I suppose that's as good a place to start as any 👍