It could be the bad weather outside or the erratic shift schedule that compels you to run on a treadmill most days of the week.
Some feel happy about doing a structured indoor workout, while for others, it could be the ticket to monotony and boredom.
Whatever might be your feelings or workout goals, one thing is for sure—running on a treadmill causes you to lose pace compared to running outside.
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Why Do I Run Slower on a Treadmill than Outside?
Increased Heat Indoors: Running indoors typically results in higher heat levels due to the lack of natural, cooling wind. Even large fans in gym settings may not significantly counteract this effect. The increased heat can slow down your pace, as your body exerts more effort to regulate its temperature.
Stride Length Variation: On a treadmill, many runners adjust their stride length due to concerns about falling off or fitting comfortably on the machine, especially if they’re tall or running at high speeds. This adjustment can lead to a different running style than what’s natural outdoors.
Inaccurate Calibrations: Over time, treadmills can experience wear and tear, leading to inaccuracies in speed and distance measurements. This deviation can affect training goals and the alignment of your running pace.
Altered Running Form: The tendency to run too close to the front of the treadmill can change your gait and stride, differing from your natural running form outdoors. This adjustment might lead to less effective training or potential strain.
Mental Dislike of Treadmill Running: The mental aspect plays a significant role. If you start with a negative attitude towards treadmill running, often humorously referred to as the “dreadmill,” it can impact your overall experience. The predictable, unchanging environment of a treadmill lacks the spontaneity and variety of outdoor running, which can affect motivation and enjoyment.
Is It Normal to Run Slower on a Treadmill?
Running slower on a treadmill compared to outdoors is a common experience, even reflected in world record times. The fastest outdoor marathon record stands at 2:01:39 (set in 2018), while the treadmill marathon record is significantly slower at 2:21:40.
This difference in speed isn’t surprising or problematic, considering the distinct environments of indoor and outdoor running. Indoors, runners don’t experience the mood-boosting effects of pleasant weather, and the repetitive nature of treadmill running can impact performance, even with distractions like TVs or iPads.
Moreover, treadmill running can be mentally and physically more demanding as the duration of the workout increases. The mechanics of running on a treadmill also differ from outdoor running.
On a treadmill, the quadriceps play a more significant role in propelling you forward, while the hamstrings are less engaged. This change in muscle use can alter your natural running speed and style, often making each step feel more challenging.
How Much Faster to Run Outside Than on a Treadmill
If you’ve run both outside and on a treadmill, you might have noticed it’s easier to cover more distance outside in the same amount of time than when running indoors.
Running on a treadmill usually requires less energy than running outdoors because there’s no air resistance. However, running outside allows for better heat loss. To match the effort level of outdoor running, setting the treadmill at a 1% incline is recommended.
Despite seeming easier, treadmill running doesn’t always translate to faster speeds. A 2014 study involving 18 runners showed this: they ran 11.8 kilometers on a treadmill but 12.2 kilometers outside at the same time. This means they were 3.3% faster outdoors.
American marathon runner Michael Wardian‘s experiences support this. He set a treadmill marathon record at 2:23:58, but his outdoor record is faster at 2:17:49, making him 4.2% faster outside. Wardian felt that the confined space of indoor running made it harder to match his outdoor performance.
Can I Run Faster on a Treadmill than Outside?
Running on a treadmill can often be faster than running outdoors due to several factors. Outdoors, you might encounter obstacles like large rocks or uneven paths, which can slow you down.
Additionally, adverse weather conditions, such as rain creating muddy or slippery surfaces, can also hinder your speed.
In contrast, when running on a treadmill, you don’t have to deal with these external factors. The weather and terrain are consistent, allowing for a more predictable and steady run.
On a treadmill, the belt moves at a set speed, and you just have to keep up with it. This can make it easier to maintain a steady pace, as your legs adjust to match the speed of the machine.
In this way, treadmills enable you to run at a specific, constant pace, often making it possible to run faster than you might in varying outdoor conditions.
