Is the treadmill harder or easier than running outdoors? Survey runners, and you’ll get plenty of different opinions on which feels harder or easier, but the basic physics of running are the same on both. (I promise.) So why do people who are used to treadmills find that they’re suddenly slower when they run outdoors? I’m going to run through the factors that are at play here, and talk about how to adapt if you want to be able to enjoy both.
NordicTrack T Series Treadmill $744.90 at Amazon $799.00 Save $54.10 Get Deal Get Deal $744.90 at Amazon $799.00 Save $54.10The treadmill does not move your feet
Physics-wise, running on a treadmill is pretty much identical to running outdoors in identical conditions. It is not true that the treadmill "moves your feet," as I have seen runners claim. Running is the action of pushing off the ground to move yourself forward relative to the ground. If the “treadmill moves your feet” theory were correct, would we not have to consider the rotating Earth its own sort of treadmill? And thus it would be 2,000 times harder to run west than to run east?
Then there’s the issue of wind resistance. Some runners will say you need to set the treadmill’s incline to 0.5% or 1% to mimic outdoor air resistance. Even on a calm day, your body has to push into the air to keep moving. Adding a small incline to the treadmill is supposed to mimic that extra effort.
The treadmill may feel easier because it handles the pacing
Pacing is probably the biggest factor (aside from weather) in why outdoor running feels harder for a person who is used to treadmill running. On the treadmill, you decide on a pace, punch it in to the treadmill, and then you'll keep going at that pace whether you're thinking about it or not.
So you, the treadmill runner, head off on an outdoor run without a good sense of how fast you’re going, and maybe you find yourself tired out a few minutes in. Meanwhile, outdoor runners learn to develop a sense of pace out of necessity. They know you have to listen to your body, not just look at a number, to know whether you're running at a pace you can sustain for the whole workout. Fortunately, you can learn this skill! Just run outdoors at least some of the time, and pay attention to your breathing and effort level.
Heat slows us down a lot, especially if we aren’t used to it. (You do build up some heat adaptation throughout the summer.) Humidity, in combination with heat, makes this even worse. Your body can’t cool itself as well through sweating, so you get hot and stay hot. It’s normal for your pace on a hot day to be anywhere from a few seconds to a few minutes slower each mile.
On the other hand, a cool, dry day is better for your performance than the conditions inside a sweaty gym. Perfect running weather is (in my opinion) around 50 degrees, calm, and overcast. Most people will run a lot faster and feel better in those conditions than on a treadmill at room temperature.
The treadmill has no unexpected hills
I live in a hilly place, so even my “flat” outdoor routes aren’t entirely flat. A regulation running track is my only truly flat option. Even gently rolling hills can add up over the course of a long run, making you work harder on the uphills without ever fully giving you that speed back on the downhills.
Even on a simple city run, you’ll find yourself traversing curbs, slightly tilted sidewalk slabs, cambered edges of roads, pebbles, stray garbage, and occasional patches of grass or dirt. Take your run to the trails and you’ll also hit packed dirt, mud, soft grass, leaf litter, rocks, sticks, logs, little streams you have to hop over, ruts carved by mountain bike wheels—you get the idea. Your feet have to land and push off just a little differently for each of these.
How to train for an outdoor race if you prefer to run on the treadmill
It’s OK to do plenty of your training on a treadmill, even if you're training for an outdoor race, and in some situations it may be necessary. The treadmill can let you get your training in when the weather is bad, when you can’t line up child care at your running times, or any number of other reasons.
The important thing is to still run outdoors at least sometimes. If you’re training for a marathon, try to do your long runs outdoors, even if some of your shorter runs and speedwork have to be on the treadmill. Get outside when you can. That way, you’re adapting to the weather, training your feet on different surfaces, and building the muscles and mindset necessary to tackle hills.
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