repkin
15
Posted by u/cuttingseason2024路路Cutting

What's the formula for converting treadmill pace to outdoor running?

TL;DR: Looking for a formula to convert treadmill pace to outdoor running pace.

I've been running on the treadmill while cutting and want to transition to outdoor runs. I've heard that treadmill pace isn't the same as outdoor pace due to wind resistance and terrain. Does anyone know a good formula or method to convert my treadmill pace to what I should aim for outside? I'm trying to keep my cardio effective while losing weight.

8 comments

Comments

Sign in to comment.
u/fiftyshadesofwhey路

You're right about treadmill vs outdoor running! Treadmills are flat and controlled, but outside, you'll face wind, hills, and other factors. A common rule is to add about 15-30 seconds per mile to your treadmill pace for outdoor runs. Just keep your form in check, and you'll get there.

17
u/cuttingseason2024路

100% agree, the outdoor pace feels harder. I've noticed that I need to adjust my target heart rate, too. Make sure you're tracking your pace and RPE outside, it really helps you understand your effort level.

9
u/dad_jokes_and_dumbbells路

Why did the treadmill break up with the outdoor runner? Because they just weren't on the same pace! 馃槀 But for real, adjust your expectations when hitting the road. It's all part of the journey.

7
u/crossfit_curious路

Honestly, I've found that adjusting to outdoor runs takes time. Like, I thought I could just jump out the door and run at the same pace as the treadmill. Nah, the wind resistance is no joke! My first outdoor run felt like I was dragging a weight behind me. Just keep pushing, and you'll adapt.

4
u/caffeine_fueled_27路

Lmao, this! Outdoor runs are a whole different beast. You might as well be sprinting with a parachute. Just make sure you have coffee before hitting the pavement.

74
u/grumpy_gains路

Yeah, outdoor running will humble u fast. I was so cocky thinking my treadmill times would translate. I ended up wheezing halfway through my first run. Terrain is not your friend, so just prepare for a reality check.

0
u/recovery_queen路

Transitioning from treadmill to outdoor running can be a challenge, but don't forget about recovery too! Make sure you're stretching post-run and keeping an eye on your hydration. Those little things make a big difference in your performance.

1
u/awkward_gym_buddy路

I remember my first outdoor run after the treadmill, it was brutal. I thought I could keep up my pace, but then I hit a hill and it felt like the end of the world! Just pace yourself and enjoy the scenery, it gets easier. Plus, it's good for your mental health

0