May

28

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

Filed Under Treadmills 


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 **** it up and run outside, but I find it intimidating.

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Comments

3 Responses to “What is the “conversion rate” from running speed on a treadmill to speed on the road?”

  1. Urban K on May 30th, 2009 4:02 pm

    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.

  2. iwasnotanazipolka on June 2nd, 2009 5:58 am

    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!

  3. jbortfeld on June 2nd, 2009 8:16 pm

    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.