making the transition from treadmill to asphalt

Now that the weather is nice I've began to run outside. I've noticed a big difference in my ability.

On the treadmill, I run 4-5 miles no problem. All my miles are always 10 minutes and under.

Outside is completely different. I get so tired after only 2.5...sometimes I can get to 3. And it takes me an additional five minutes!

I know its a change...and running outside is harder. But does anyone have any tips for easing the transition? Am I maybe doing something wrong? I'm in really good phsyical shape...I feel like it shouldnt be taking me so long and I shouldn't be tired after 2.5 miles.

Any advice/support is very much appreciated!

THANK YOU!

Re: making the transition from treadmill to asphalt

your pace will definitely be slower outside - I would say maybe up to a minute when you first start. You are dealing with the elements and there is not a moving belt maintaining the pace...you have to set the pace. You will learn it though. I can go out and run my 5K, 10K, half and full marathon and long slow run pace by feel more or less.


you just have to give it time.

you could always have someone drop you off 5 miles from home - it will force you to do the distance...even if you need a walking break. It might help the mental barrier.

Re: making the transition from treadmill to asphalt

I agree with Erica.

The terrain (incline and decline) and wind (resistance) make all the difference. It will just take some time to get used to outdoor running, you will build up in no time.

When you do run on the mill I suggest raising the incline to 1% and running a pace slightly faster than you typically do to challenge yourself...you can do this with intervals.

Good luck and enjoy the weather!

Re: making the transition from treadmill to asphalt

How many times have you run outside?

I myself don't see a huge different, I go back and forth between treadmill and pavement. I do notice hills and wind slow me down but other than that I usually keep a consistent pace.

Maybe it is more to do with the air...it is still a bit cold out and I have some friends who say they have trouble breathing when they first head outdoors. I guess it can be any # of things but I say keep working at it and after a few weeks you will probably acclimate! Also take 1 minute walk breaks if you get winded!