Treadmill to outdoors

[Kevp68]

I’m 55 and have run a fair amount on and off over the years. I have recently completed couch to 5k after having a break due to injury. For the first time, due mainly to the bad weather and convenience, I used a treadmill which has gone really well. Yesterday for the first time I went and ran outside and died on my feet! I found it really tough going, couldn’t find my rhythm or settle my breathing. I just managed to get round 5k but it was a struggle and the temptation to stop was quite strong which is out of character for me. Also afterwards my legs were sore and tight which is not usual.

Is there such a big difference between the two? Have I made a mistake? And should I go back to an earlier stage of the program again for running outdoors?

[Instructor57 Graduate]

Yes, a huge difference in my opinion!I use both, but if I do a couple of runs on the treadmill then I try and make sure the next few are outside .

Setting your pace of course on a treadmill is easy , push a button and it's done !

What you don't have of course is varying wind resistance , varying cambers and terrain , and even if you have inclines on the treadmill it won't change as frequently as it would outdoors.

Pacing, (therefore breathing) will be significantly trickier outside !

Not surprised either that your legs were sore , for all the reasons above , changes in camber , direction , incline , you will certainly use different combinations of muscles.

Having said all this, I think you did well to get around the 5k !

Just try and gently mix the runs up for a while, ween yourself off the treadmill.

You may find it takes a few runs though .

Also worth a reminder about after run stretches and also staying fully hydrated , even on non run days !

P.S

Remember also for optimum development, try and do most of your runs at a conversational pace .

[nowster Graduate]

It's totally different.

The treadmill provides a uniform experience: the track is level, it's even, your steps are likely to be identical and the load on your muscles will be the same over the whole of the run.

Outside, there are little slopes. You're in control of the pace for each step, not dialling in on a screen. The surface changes with each step. There are cornering forces.

Give yourself time. You will be working your muscles differently and they're going to moan about the change.

[cheryl_couch_tatty Graduate]

Definitely very different! I remember finishing c25k on a treadmill and deciding I was ready for the big outdoors. Only to return home with my tail between my legs, lol. I am doing my runs outside now, took me some time but I find the runs fly by as on a treadmill I am constantly looking at the numbers, but outside you are looking about instead. Obviously both are good, whichever you prefer.

[Irishprincess Graduate]

I made the transition from treadmill to outside running when I did the programme many moons ago so I can give you the benefit of my experience if it helps.

I started off outside and then an old ankle injury stopped me after Week 3. After a break I restarted the programme but did it on a treadmill as it was easier on my ankle. I finished the programme by treadmill and was doing 5K when I made the transition to outside again.

For the first week I ran 20 minutes outside and the rest of the week on the treadmill, the second week I increased the amount of time outside and continued until I was doing a 5K outside and 2X 5K’s on the treadmill. Then, I started to increase the time spent outside running on the other two runs.

I also slowed down outside and made a conscious effort to do that. Obviously I wasn’t fast but on the treadmill you just hit the button and away you go with no need to think much about speed and it’s tempting to do this outside too, the result of which is that we usually run too fast, whereas if you think about it and slow right down, it makes each run outside a lot more manageable.

Easing away from the treadmill gradually and slowing down worked really well for me and I didn't notice any significant difference between treadmill running and outside and I had no aches, niggles or pain.

I hope this helps but obviously we’re all different and what works for one person may not work for another. But whatever you do, have fun and enjoy it. At the end of the day that’s what it’s all about! 🤗