Treadmill vs. Outdoor Running Pace

Translate treadmill speeds to outdoor pacing considering real-world variables.

Convert belt speed to target outdoor splits with /health/running-pace-calculator.

Key differences

• Wind resistance outdoors
• Terrain: hills, turns, footing
• Treadmill belt assist vs. perceived effort

Calibration tips

• Set 1% incline on treadmill to mimic outdoors
• Use heart rate/RPE to match effort, not just pace
• Compare splits on a flat route to validate

FAQs

Why is the treadmill easier at the same pace?

The belt reduces the need to propel forward; wind/terrain are absent indoors.