Why do you have to run faster on a treadmill than outside?

[Jogon19]

I bought a treadmill for running on during the winter. I feel like I’m running really fast to reach times I would if running outside, and I actually feel like I’m overdoing it. Any tips?

[IannodaTruffe Mentor]

Have you compared actual numbers relating to outside compared to the treadmill and using what device?

Is your treadmill accurately calibrated?

Is the device you measure outdoors accurately calibrated?

You should run at a pace at which you can speak aloud, clear ungasping sentences as you run. If you cannot, you are going too fast.

[Jogon19 Graduate in reply to IannodaTruffe]

I’m going by map my run as it records all runs indoor or outdoor. I feel I’m running too fast though.

[IannodaTruffe Mentor in reply to Jogon19]

Can you speak?

[IannodaTruffe Mentor in reply to Jogon19]

I have never used Mapmyrun, but presumably it uses stride and cadence to calculate indoors and perhaps uses GPS outdoors. If your stride length is not properly calibrated then you will have your problem.Do not run by numbers. Run by the ability to speak clearly. If you cannot speak clearly, you cannot breathe fully and it will be hard work.

healthunlocked.com/couchto5...

[Jogon19 Graduate in reply to IannodaTruffe]

Yes, I think I could speak. You’re right, I should probably just run for as fast as I want to and for as long as I want to without feeling pressured to run a certain distance in a certain time because it’s getting to the stage when I’m not enjoying doing it.

[John_W Graduate Ambassador]

What is your outdoor speed/pace according to mapmyrun ?

[Jogon19 Graduate in reply to John_W]

My average pace is about 7 min/km.

[John_W Graduate Ambassador in reply to Jogon19]

ok. And what speed have you been setting the treadmill to ?

[Jogon19 Graduate in reply to John_W]

About 8.6 but today I had to increase to just over 9 because I wasn’t getting as far as I would if running outside.

[John_W Graduate Ambassador in reply to Jogon19]

Hence your question! OK, running on the treadmill is generally easier for 2 reasons:

(1) there is no air resistance. Even when there's no wind, you still have to push through air when outside. Not the case on a treadmill, which, for the same effort, means you need to go quicker.

(2) there's a propulsion effect from the moving belt that helps you.

Those 2 things combined mean that for the same effort, you go quicker on treadmill, i.e as you discovered, the effort of going 8.6 km/h outside (= 7min/km) means that you have to go 9 km/h on the treadmill to get the same effect (distance).

However, there's something else that means treadmills can be harder - which is the heat build up. This happens cos there's no wind/breeze to evaporate your sweat (which cools you down when evaporated). If that sweat stays on your skin, then you warm up much quicker, get hot and bothered and your heart rate goes up in an effort to cool you.

Bottom line: stick to 8.6 km/h on your treadmill and don't worry about distance! It's more important that you get to spend the same amount of minutes on your feet as you would outside. No harm in extending the time by a few more minutes though if you feel like it. You'll find that much easier than running at a faster pace.

[Jogon19 Graduate in reply to John_W]

Thanks for your response. I do find that I sweat far more on the treadmill than outside. I think you’re right, I’ll go back to a speed I’m comfortable with on the treadmill. Oh, and maybe open the window!😁

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I have the same feeling on my treadmill and using a foot pod, I can tell you that my treadmill records even more distance than I actually do! I think - for me personally - it has to do with the forced pace in contrary to outdoors where your body chooses its own pace. You might not notice it outdoors, but the changes in pace might be microscopic small, but still it gives a more natural feeling. While on the treadmill you are forced into a continuous pace.

That said, I own a treadmill, but I almost never use it. Even now, in freezing temperatures and icy roads, I go outside to run!

[Jogon19 Graduate]

I was too wary of running when it’s icy which it seems to be a lot just now. That and a foot of snow today! I’ll keep going with the treadmill for now because after completing couch to 5k I didn’t want to stop till better weather came. Looking forward to getting back out though!