treadmill vs outdoor running?

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medic1226

28 posts since
Apr 2, 2008

Jul 30, 2008 8:26 PM

treadmill vs outdoor running?

Is there a difference in performance on a treadmill and outdoor running?

I started running about a year ago on the high school track and initially I could not even run the 100 yard straight stretch but I kept at it week after week until I had built up to a coupla mikes. Then over the winter my husband purchased a treadmill for me to use when the weather was too nasty to be outdoors. On the treadmill I built up from 2 miles to my longest run which was 6 miles (to alot of you this is small potatoes, but to me it is a huge accomplishment). I usually run 5 miles 4 times a week. Since getting the treadmill, I have run outside a total of 3 times this year, including my first 5k last Saturday. I ran the first 2 miles in the 5k then had to walk the last mile because I could not seem to get enough air. My time for the event was 42:30. My 5k time on the treadmill is 33:00. Tonight I go back to the track thinking I was gonna do just great. I noticed the air was extremely hot and muggy (its about 90 degrees now) and I really had trouble breathing tonight. I could not even run a mile, by the 4th lap I was panting and sweating unbelievably and had to walk the last half lap. I tried to run last night on the road close to my house, same story. I am so discouraged because I thought I had come so far, built up miles, reduced my mile pace from 15 mins to 11 mins, lost 70 pounds and ran my first race. Now I feel like I have not really accomplished anything. Perhaps it is a fluke that I can run on the treamill because I CANNOT SEEM TO DO IT OUTSIDE anymore. I feel like throwing away my shoes. Sounds silly but I am so crushed over this. I have worked so hard. I was starting to feel like a "real" runner. But a real runner can run anywhere. I am supposed to run another 5k at the end of Sept but I am afraid that I will not be able to run the entire race and I just do not want to make a fool of myself. My husband thinks it is simply the difference between running in an air conditioned room in front of a fan and that going outdoors I am breathing what he calls heavier air (I am guessing because it is so muggy), he says my lungs have to work harder to use to heavier hotter air. My thought is if you can do it one way you should be able to do it the other way too. Thanks for any thoughts.

When the world says give up, Hope whispers "try it one more time"

crl8686

487 posts since
Nov 11, 2007

1. Jul 30, 2008 11:11 PM

in response to: medic1226

Hang in there....20 miles a week is excellent!

Running on a treadmill is somewhat different from running on the roads: (a) The treadmill surface is softer and springier than either asphalt roads or concrete sidewalks. (b) There's no wind resistance on a treadmill, so the same absolute pace (min/mile) will be a little easier on a treadmill, (c) You use a somewhat different mixture of muscles in order to keep your balance on the treadmill. But all that should not make a huge difference. I'm inclined to blame the weather here. 90 degrees and high humidity is definitely not good running weather. I've been running for almost 25 years.....If it's 90 degrees and dry (typical summer weather in Los Angeles, where I live), I will still run outdoors but I'll definitely think twice and will expect to be noticeably slower than usual. If it's 90 degrees and high humidity, I'll bail out and work out indoors.

Hopefully the weather will be cooler and less humid for your 5k at the end of September. If it isn't, expect that virtually all the other runners will also be going slower than usual....you won't be alone.

"...I've learned that you shouldn't compare yourself to the best others can do, but to the best you can do....I've learned that you can keep going long after you think you can't..." --- author unknown

Blog: http://community.active.com/blogs/crl8686

ryanew

1 posts since
Jul 31, 2008

2. Jul 31, 2008 8:07 AM

in response to: medic1226

I too have tried running on the treadmill in the winter months as it can be -40 here in the winter. I kind of figured out the mechanics are a little different as on the treadmill, you basically just have to lift your legs so to not move backwards and on the road you have to push off to make yourself go forward which takes more energy. I think that an increase in distance on the treadmill will help but I still find when I hit the road for the first time in a while it is always difficult.

MaryB26

84 posts since
Mar 14, 2008

3. Jul 31, 2008 9:58 AM

in response to: medic1226

Heat, humidity, and the surface you run on makes a difference. When it is hot/humid out that always takes more energy out of you. Maybe to train for your next 5k you could run outside a few times a week in the month leading up to the race.

Mary

Mardi Gras 1/2 Marathon 2/1/09- 2:15:23

NEXT UP: CHICAGO MARATHON- October 11, 2009

Tater0206

17 posts since
Jul 31, 2007

4. Jul 31, 2008 1:01 PM

in response to: medic1226

Don't get discouraged - you are not alone! I could have written your message myself. Pretty much the same thing happened to me, as far as the heat thing goes. I began running last year, doing both treadmill and outside (walk and run) and progressively got better, have run several 5Ks and felt so good about my times getting better in each progressive 5K, as well as feeling stronger and running farther in my personal runs. Being a 53 year old who is a novice, I don't expect to run a 5K in 30 minutes, but I have been quite happy with my progress for ME (35-37 minute 5K times). Well, I live in Florida and when the hot weather got here, it was like I hit a wall! I didn't get out of breath at all, but my legs just felt like jelly and so tired and weak that I had to walk the last mile and a half to two miles during my 5K runs, and I felt so miserable (overheated and nauseous). In April I ran two 5Ks with times of 40+ and then 42+ minutes, same thing 7/5 - 42:56. I was SO discouraged and disappointed, and felt like such a loser. Then I realized that I am just not a hot weather runner and to stop beating myself up over it! I just do not tolerate hot weather for exercise, and there's nothing I can do about it. I'm not going to do any more 5Ks till the weather cools off, and I'm just going to continue doing the treadmill (I do 30-45 minutes of walk/run every other night) and also long, brisk walks outside, with a run now and then in the early a.m. before the sun is up. So please don't give up - and keep at it! I bet you will do better once the cool weather is back. I am determined to do better, too!

Urbster

558 posts since
May 27, 2008

5. Jul 31, 2008 1:18 PM

in response to: medic1226

Oh I hear ya! I was doing a 10 minute miles on the treadmill for 30 minutes and thought I was all that and more. First time I ran outside I felt like I was going to die. My first race was May: no air, I couldn't breath, small children, old people and one severly overweight couple all beat me. I decided to get serious and now I run mostly outside. I'm still not fast by any means but I've improved and find that I like to run outside more then on the treadmill. I've actually gotten worse on the treadmill now, I can not maintain the my old pace anymore. Strange. I guess it's one or the other. Also Len once told me you need to run on a 1% incline on the treadmill to make it more like your running outside. Give that a go. See what happens

lenzlaw

6,197 posts since
Jan 18, 2008

6. Jul 31, 2008 1:40 PM

in response to: Urbster

As Urbster said, generally you need a 1% incline on the treadmill to make it equivalent to running on the road under ideal conditions. (chart here: http://www.trinewbies.com/run_treadmill_chart.asp ). BUT . . . 90 degrees plus humidity is far from ideal conditions and far from running in air-conditioned comfort inside. It's very simple, and very hard: you have to slow down. In those kind of conditions you can expect to run 1 to 2 minutes per mile slower. Just learning to pace yourself in hot outdoor weather will take some time. Don't get discouraged, don't trash your shoes. Run slow, adjust to the heat, and you will start to feel better about it. Honestly, I feel the same way the first couple of weeks in the summer, like a slug. When the weather gets cool again, you'll find it easy to pick up the pace.

Len

Forget about reason, forget about rhyme. Beg, steal or borrow, you got another hill to climb.

G. Lightfoot

Urbster

558 posts since
May 27, 2008

7. Jul 31, 2008 5:59 PM

in response to: lenzlaw

Listen to the master Len he won't steer you wrong

lenzlaw

6,197 posts since
Jan 18, 2008

8. Jul 31, 2008 6:51 PM

in response to: medic1226

medic1226 wrote:Is there a difference in performance on a treadmill and outdoor running?

. . . My husband thinks it is simply the difference between running in an air conditioned room in front of a fan and that going outdoors I am breathing what he calls heavier air (I am guessing because it is so muggy), he says my lungs have to work harder to use to heavier hotter air. My thought is if you can do it one way you should be able to do it the other way too. Thanks for any thoughts.

Just a comment on this issue as well. Yes, the warmer, more humid air plays a role. Far more important is your body's need to cool itself. The blood supply must feed your muscles for you to run. But as you get hot more blood is routed to the skin in order to cool the body. It can't do both and the preference is to cool your body (ie. keep you alive), forcing you to slow down. Running slower to begin with helps reach a better balance. You won't get as warm, so there is less need for cooling, leaving (hopefully) an adequate blood supply for the muscles.

Here's a real-life example. I ran a 10 mile race at the beginning of May, in 60 - 65 degree weather. I averaged 9:15 for the last seven miles (the first 3 were slower because of a physical problem.) In mid-July I ran an 8.4 mile race in 82 degrees and averaged 10:30. That's a 1:15 per mile difference for a 20 degree difference in temperature.

Len

Forget about reason, forget about rhyme. Beg, steal or borrow, you got another hill to climb.

G. Lightfoot

medic1226

28 posts since
Apr 2, 2008

9. Jul 31, 2008 7:05 PM

in response to: Urbster

I really would like to thank ALL of you for your replies. I was so down last night but feel better about running today. Did not get the courage up to go outside to run today but did my 5 on the treamill (with a 1% incline added). Len, yo are amazing.....always giving the greatest advice. Tater.......I like your spirit!!!

I love this community and the support offered here, and Urbster your post actually made me laugh out loud.....the wanting to die part?? I had that same thought at mile 2 of my 5k. I just kept thinking please let me find some air and do not let that group of 4 and 5 yr old kids casually strolling along with their parents pass me when Ia m working so hard here!

When the world says give up, Hope whispers "try it one more time"

Urbster

558 posts since
May 27, 2008

10. Aug 1, 2008 6:23 AM

in response to: medic1226

http://community.active.com/servlet/JiveServlet/downloadImage/5109/running1.JPG

Here's me (575) the one with the red face waiting for death to come for me and trying my hardest to catch that 8 yr old who is skipping along without a care in the world. I think those other two people are his parents just making sure I didn't knock him to the ground because that was the only way I could have beaten the little scallywag. Yep we're in the same boat. In the last two months I've improved my time and no longer feel the grim reepers breath on my neck. Stick with it, give yourself a few months and you'll see.

And I'm telling you right now- one day I'm going to beat that kid!!

Norbertt

54 posts since
Jul 4, 2008

11. Aug 1, 2008 8:49 PM

in response to: Urbster

Urbster , that picture is pure amazement. Good motivation though to keep running and at the last strech of the race give it everything you got and pass him up . And if that doesn't work yell "IceCream truck " and point to the 1.5 mile marker

Urbster

558 posts since
May 27, 2008

12. Aug 1, 2008 11:05 PM

in response to: medic1226

Too funny. And what is funnier, I'm doing a 5k Ice Cream run this Sunday!!! I'm sure he'll be there. Maybe I can load him up on dairy proir to the race.

AliOntheRun

1 posts since
Aug 1, 2008

13. Aug 1, 2008 11:52 PM

in response to: medic1226

I really appreciated you sharing your post about treadmill vs. outdoor running. I started running outdoors in South Florida in January, and by May I could do 4 miles at a good pace (about 9.30). Then it got hot. Way hot. So I bought a treadmill. From June onwards, I have been training myself for a half marathon, and can now run about 10 miles at a pace of 10.0. I have been thinking a lot about the reality of switching back to the road. I am running the Human Race at the end of August, and in December will run my first half - Palm Beach. I figured I will stay with the treadmill until October, when perhaps we will start to see some relief in the humidity, and then switch my training so I alternate between road and indoors. I have two small kids who wake up very early and want mommy, so I can't really get out early in the mornings now anyway. I will start to add the 1% incline to my treadmill runs. I am glad to know that although I will be up against some challenges when I switch back to the road, it can be done. The lesson here seems to be that expectations can be more of an enemy than anything else. If you lower your expectations of yourself going back outside, you can be more prepared for the changes.

Thanks to Len and co. for the great advice and support.

Alison;)

TerraRunner

1 posts since
Aug 2, 2008

14. Aug 2, 2008 5:04 AM

in response to: medic1226

"Is there a difference in performance on a treadmill and outdoor running?"

Are you kidding? You know the answer to this question. You are living proof! I know you are down on yourself right now about the difference you've felt physically, but let's look at what you've accomplished: You went from not being able to run 100yds to being able to run 6 miles at a stint. Huge accomplishment #1. Again, you went from not being able to run 100yds to doing 4x5 mile runs a week. Another huge step. You reduced your running pace from 15 min/mile to 11min/mile. If I could cut my per mile time by 4 minutes, I'd celebrate like it was 1999! And, you lost 70lbs all while doing this! That has to feel wonderful! Let's think about the health benefits of that...less pressure and strain on your heart and the the organs your vessels supply. You probably reduced your cholesterol numbers. Have you had blood work done lately? Do it and compare with former bloodwork before you began running. You've probably increased your natural life span by a number of years. All that said, I do hear your frustration. I agree with your husband. I think it's the air your breathing. Have you tried to baby-step some training to ween you to running outside again? I've found that when winter turns to spring, and spring turns to summer, I need about 2 wks to adjust (while running outside during those two weeks) to the new weather. I just ran for a week in Bermuda (I live in CT) and took a couple days to adjust when starting to run back in CT. Give yourself time. Also, I've used an inhaler in the past for exercise induced asthma. May-be ask your M.D. about that option.

Boy, you are stubborn. I just read the last line of your email. Re-read it again picturing someone else saying it, and see if you don't find a little stubbornness in it.

Run outside for about 2 wks to a month and be aware of how your breathing feels during every step. Log it so you can look back on it. Don't throw away your shoes. You just need some outside time. GET OFF THAT TREADMILL except for the coldest winter months.