What is the "conversion rate" from running speed on a treadmill to speed on the road?

Question

I want to know, if I train at a certain speed on my treadmill, approximately how fast would that be on the road (with resistance, incline, etc, taken into consideration) at the same perceived effort? I know there isn't an actual, precise number to convert, but I'd like to know about how much of a drop in speed I will experience.

I love to run on a treadmill, but I want to train seriously for a race, which includes preparing my body for how it will ACTUALLY feel and how fast I will ACTUALLY go. I should just suck it up and run outside, but I find it intimidating.

Answer 1

I would guess, and this is just a guess from running on both, road running is probably 95% of treadmill running. I think the biggest difference is in the pounding your legs (and feel and knees and hips) take on the road. Treadmill running is an even, soft surface. It can't even be compared to grass, my favorite surface, because grass has little bumps and clumps that affect your running.



And yeah, you need to get outside and do some running on roads. Be aware that the uneven surface is often a problem to say nothing of idiot drivers. But the sun is nice...



Good luck!

Answer 2

It'll depend on you personally. For me if I can run 7 min/mile for 5 miles on the treadmill I can usually pull 7:30 in a race. The race however is in Central Park without warmup, the usual congestion at the start and the course includes small hills.

Answer 3

I don't think there is a conversion rate existing at all. Sorry. I run every day and I always feel differently. Try Runners magazine on the web to get some info. Don' t get intimidated - go outside and prepare your body and MIND for the race.

Answer 4

Go for a combo. High depth undertaking maintains on burning energy for as much as 24 hours once you get off the treadmill. But low depth undertaking builds mitochondria density, that is primary for preserving the burden off. Try doing a little durations for 20 mins someday and quick going for walks for an hour to one million one million/two hours the next day to come. Intervals, if you are now not aware of them, are intervals of prime depth separated by way of intervals of low depth. Try two min hot up one million min difficult - one million min handy for sixteen minutes two min hot down