If you find treadmill running harder, you probably already know the reason: it’s boring. You have nothing to distract you from your own effort and the glowing numbers telling you how little progress you’ve made. This is a problem that we can train our brains to solve for us over time, whether with distractions, mindfulness, or simply being grateful that we’re not outdoors in the bad weather.
Before we get into the relevant factors, I want to dispel a few myths. Physics-wise, running on a treadmill is pretty much identical to running outdoors in the same conditions.
(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? Come on.)
You only need to add a 1% incline if you are running very fast
But that is only true if you run at a pace of 7:30 per mile (8.0 mph) or faster. Below that, “the difference is so small as to be meaningless,” a scientist who studied the question told Runner’s World. So if you’re jogging at 6 mph, you don’t have to worry about accounting for wind resistance.
Pacing
This 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—say 6 mph, as in our example above—and then your body knows what to do.
So you, the treadmill runner, head off on an outdoor run without a good sense of how fast you’re going. Perhaps you end up going a little too fast, but you don’t realize it until it’s too late and you’re pooped.
The good news is that it’s easy for treadmill runners to learn a sense of pace—all you have to do is run outside from time to time. You’ll learn what your body feels like when you’re going at an easy pace versus a harder pace versus an unsustainable one. It just takes a little practice.
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.
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, 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 of a 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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