Treadmill

[stevenbrown]

I have completed C25K on the treadmill at the gym. I attempted my first outdoor run and couldn't believe the difference. Does anyone have any advice on the transition from treadmill to running outdoors. Please.

[Solor Graduate]

I completed the whole thing on treadmill too but since then I’ve run exclusively outdoors. It does seem more difficult because the conditions do not reman consistent as they do on a treadmill. The incline varies up and down, there are obstacles around and underfoot, and you have to be very careful with your pace because you feel people are watching you and so you run a little faster than you mean to. Try talking to yourself- it helps

Notwithstanding all of that, it makes me feel alive and watching the scenery go by (very slowly 😂 in my case) can be magical. It’s also nice not having to get myself TO the gym, so time-wise it’s a winner.

My distance always fall short of 5k but this time last year I couldn’t run for more than a couple of minutes … and I no longer care what anyone thinks. So, I suggest you stick with it - it may take time. And if it doesn’t start to feel good, then stick with the treadmill.

[The_Pony]

I couldn’t believe how much more difficult it was running outside and was dissapointed in myself because I found it hard but now don’t like using treadmill keep outside and just at it it takes a while but you will be fine

[stevenbrown in reply to The_Pony]

Thanks

[Zev1963 Graduate]

My advice would be to slow down. Run at a pace that feels too easy, and see how you feel at the end. If that feels better, then do the same again, but maybe go a little faster during the last 5 minutes. If you run more slowly, at a pace that feels easy and comfortable, then you will in fact get quicker without noticing.

[CraigSV]

I recently started to use the Nike running club app with treadmill runs. The coach suggested some runners set the treadmill elevation at 1% all the time to simulate the additional effort needed outdoors due to wind resistance etc. Also, treadmill runs on the app vary elevation to simulate running uphill to increases the effort required. I found the coaching helpful in transitioning from 5 to 10k outdoors.

[MissUnderstanding Administrator Graduate]

The first thing is to say-it is harder in a lot of ways. The variation in terrain will work slightly different muscles. It can be harder to pace. There are hills. Weather! There are a whole set of new skills to learn. Someone recently posted a good article with some helpful tips…

womensrunning.com/training/...

Lots have been mentioned already-slowing down being the most important one (as always!). You could consider using some of the earlier weeks of c25k to guide you. Don’t think of it as a step backwards-you’re adding to your running experience and that just takes practice, you’re in a great position because you’ve already completed c25k in another way. It’ll be a transition but it’s a transition worth making. Running outdoors opens up so many opportunities to run with others, find beautiful places, take part in events etc…

Keep going and really good luck to you. 🏃‍♀️ 🏃‍♀️ 🏃‍♀️

[Aerialgazelle Graduate]

I'm the other way round. I normally run outdoors but won't in icy weather so I need to get used to the treadmill. Outside you naturally vary your speed as you need but the treadmill is relentless and in my view, much harder. Dare I say a lot of this is about doing something we're not used to that therefore needs a mindshift?

[Pugwash Graduate]

Firstly, well done on C25K! My advice is just to persevere and maybe run a wee bit slower at the start. It's different (a bit harder) for sure, but you'll come to love it; bye bye boredom. Have you got a Parkrun near you? I can't recommend joining that highly enough. Good luck, you're a runner now😁👍.

[Hidden]

Like Aerialgazelle, I am the other way around. I only started using the treadmill in my neighbor's gym. The first attempt I discounted as a true test as they had a fault with the speed button and the thing went berserk. I was frantically stabbing at the reduce speed button with no affect when my neighbor shouted "PRESS THE RED STOP BUTTON". In my panic I had not noticed the big red button right in front of me! My onlookers were impressed by the speed I reached, but did find it rather amusing.

Since it has been fixed, i have used it quite a lot, particularly during the summer when it was particularly hot and also recently when there was ice about. I find that no matter how slow I run, or how short a session, when I get off, the ground feels like it is moving. A quite un-nerving feeling. I have even done just a brisk walk session but still get the weird sensation after. It is not as bad now as it was, but I still much prefer running outside.

Good luck and enjoy.

[Scruff55 Graduate]

I too completed C25K on the treadmill and also found transfer ing to outside really hard. But now I find running outside so so lovely I doubt I could do C25K on the treadmill again just take it slowly. I actually went back to W 4 and did C25K again outside. It was hard but I was so encouraged by the folk on here. Slow and steady is the mantra and if it’s still hard then go slower. Good luck.

[nowster Graduate]

As others have said, take things slower. With a treadmill it's dictating the pace and your legs follow. Off the treadmill you have to learn to pace your run by how the effort feels, and that takes experience.

Start with as flat a route as you can find. You won't be used to going up and down hills either, so avoid them to start with. A treadmill can simulate an uphill slope but not a downhill one.

There are also inconveniences like kerb edges and uneven paving stones (and if you're feeling particularly adventurous, tree roots).

Be gentle with yourself even when you think you've mastered it. Your ankles won't be used to the forces that you get when running round a corner or on a slanted surface (eg. road camber).

But the effort is worth it, whether it's chilly like it is at the moment or a glorious summer evening.

And the suggestion of joining in a weekly parkrun is a good one. Just don't try my local one as your first one: it's four laps of very hilly.