Help transitioning from the treadmill

[DizGirl20]

Looking for advice... I have been running on the treadmill now for several years. I do a "fat burn" program that changes my speed, incline, etc. I can go for about 30 minutes (or more!) and feel great.

I ran my first 5K last month and have signed up for two more this summer. I am finding it so much more difficult to run outside! Truthfully, I feel like a total beginner when I get outside - like I have never run a day in my life! It feels like I am running through mud and I am quickly out of breath. What is wrong? Any suggestions? I ran inside today on the treadmill, worked up a great sweat and was so happy. I am making myself run outside tomorrow and just dreading it.

Thanks!

 

[cewait]

Physiologically you have probably been underperforming on your mill runs. The ‘fat burn’ programs are really not a great program to improve fitness or performance. In real general terms the formula used (constant – age or some derivative ) is a poor predictor of where one should be training. It’s a great short cut for a country looking for a fast fix, but for 80=90% of the population it leaves you short of where you should work out. That is coupled with a program that allows you to slow up (or run flatter) as time goes on. This is not a stone in your direction but at a popular misconception continued by equipment manufacturers.

Physically you are dependent on the machine for several things you must account for while outside. Pace… chances are you are running faster outdoors as the machine is no longer pacing you. Terrain - even the smoothest street is irregular. Up, down , side camber, cracks, rock… all force you to expel just a little extra energy to compensate. Wind – there is a wind resistance that you must overcome outdoors that is not present indoors. Form - Mills tend to create poor form. Always faced with the though of overrunning the front, mill runners tend to shorted strides.

TIPS

SLOW DOWN - listen to your breath and watch you heart rate (assuming you have a monitor). Just like on the mill keep you run conversational or HR below the peak you have been training against. Slower earlier will help.

Shorten you stride. - you may overstride without the control panel in front of you. Once you start to acclimate then allow your body to seek its normal stride length. For now short and fast turn over.

Head up shoulders back. Mill runners tend to focus on the panel. Pull you head up and relax your shoulders. Nice deep breaths to relax.

Shorten you runs for now. As you get used to the out doors you may need to pull back to 20 minutes for a week then start to lengthen.

Hope this helps

 

[FireDancer]

I really believe that using the treadmill to train for road races is a bad idea. That isn't to say that they don't have their place for the occasional run but whether it is 90 (like it was for my run yesterday) or snowing I hit the roads.

In addition to what Charles mentioned above you don't use your leg muscles the same way on a treadmill as you do while running on the street. On a treadmill, even on an incline, you are moving your legs to keep up with the belt while on the street you are propelling yourself forward.

I would only use the treadmill as a last resort and start doing the bulk of your running outside. A Garmin watch is a great help for training as it can alert you to your pace without forcing you to run it like a treadmill.

Good luck, after a few outdoor sessions I think you will start to feel much better about running on the roads.

 

[butiflfeet]

Just take it slow at first to get your legs used to running outside. The treadmill is usually more of a forgiving surface than pavement so your legs have extra shock from that. Also, as the pp's have said, you propel yourself forward when running outside so leg muscles are used differently. Your cardiovascular fitness is still there but you have to take it slow so your muscles and ligaments catch up. After a couple of weeks running outside you'll see its easier. I have found I'm able to keep a faster pace outside rather than on the treadmill.

 

[tmbacon]

I am the opposite - I absolutely can't stand running on a treadmill and have trouble adjusting to it. I use it as last resort (such as today, on an almost-100 degree day ). I find that my gait is completely off when I'm on a treadmill - guess b/c I am used to running outside where I am pushing forward, vs. catching up to the mill (like what FireDancer said).

Give it some time - be patient - after just a few rounds outside, using a slower pace than you are used to, you will find that nothing at all beats hittin' the roads and the trails for your runs!!

 

[DizGirl20]

Thanks everyone for your advice... I did run today (despite the crazy heat and humidity here on the East Coast) and really tried to slow down my pace. Felt much better at that slower pace but realize I have to accept the fact that running outside will take patience. I guess I expected more of myself since I have been running on the treadmill all these years. But I am going to have to force the issue and get out of my comfort zone!

 

[carissanboys]

Hey Robyn

Question for you - do you use a Garmin when you run outside? My bet is that you're running faster outside than you do on the treadmill. My experience was the opposite of yours. I ran on the treadmill for the first 9 - 10 months of my training. The first time I ran outside, I was very sore the next day. But, after that, I found running outside to be so much easier. However, I wore a Garmin and tried to maintain the same speed I did on the treadmill. That can be difficult for me because for some reason, I find it easier to run faster outside.

I think your body will adjust just fine as long as you slow down and take it easy.

 

[DizGirl20]

Hey Carissa - Yes, I do wear a Garmin but mostly for tracking distance. I will remember to take a look at my speed when I am running. Funny I still feel discombobulated when I run. Usually I have my car keys, ipod, and garmin... not to mention my baseball hat and sunglasses on. I feel so weighed down and busy with distractions. So yesterday I put my hair back in a pony tail, took off the glasses, got rid of the ipod and just ran with my car key & garmin watch. I felt so much better! Thanks!

 

[bunnyfoo]

A few years ago when I first started running, it was strictly on a treadmill. I was too chicken to run outside in the cold When I finally did make it outside, I found it to be a completely different animal. The ground doesn't move so I felt like I had to do more work. There was wind blowing at me and the pavement was not as soft as the TM belt. I transitioned by doing run/walk intervals (which I still do today). The walks give you a nice break and you can slowly cut down the walk breaks as you get use to outdoor running. Eventually you can get rid of them entirely if you want to run a distance continuously. I think once you get use to running outdoors, you won't want to go back to the TM