If you’re using a treadmill for your running, and you’d like to work out how fast you’ve been running, I’ve put together these 2 charts. The first shows you treadmill speed to pace in mph. The second shows you the same speed to pace conversion, but it’s done in kilometers.
Treadmill speed to pace: mph (min/mile)
| Treadmill Speed (mph) | Running Pace (min/mile) |
| 1 | 60:00:00 |
| 2 | 30:00:00 |
| 3 | 20:00 |
| 4 | 15:00 |
| 5 | 12:00 |
| 6 | 10:00 |
| 7 | 8:34 |
| 8 | 7:30 |
| 9 | 6:40 |
| 10 | 6:00 |
Here’s the same info in km per hour.
Treadmill speed to pace: Km/h (min/km)
| Treadmill Speed (km/h) | Running Pace (min/km) |
| 1 | 60:00:00 |
| 2 | 50:00:00 |
| 3 | 43:07:00 |
| 4 | 37:57:00 |
| 5 | 35:27:00 |
| 6 | 34:07:00 |
| 7 | 33:11:00 |
| 8 | 32:28:00 |
| 9 | 31:49:00 |
| 10 | 31:11:00 |
| 11 | 30:35:00 |
| 12 | 30:00:00 |
Treadmill vs. Outdoor Running: A Comparative Guide
Choosing between treadmill and outdoor running can be a dilemma for many fitness enthusiasts. Both options offer unique benefits, and the best choice often depends on individual preferences, goals, and circumstances. Here are some key factors to consider when comparing treadmill and outdoor running:
Weather and Environmental Factors:
- Outdoor Running: Offers the freedom to enjoy nature, fresh air, and varying terrains. However, it can be affected by weather conditions like rain, snow, extreme heat, or air pollution.
- Treadmill Running: Provides a controlled environment, unaffected by weather. Ideal for training during inclement weather or when privacy is desired.
Safety Considerations:
- Outdoor Running: Requires caution in unfamiliar areas, especially at night or in low-traffic areas. Consider safety measures like reflective gear and running with a partner.
- Treadmill Running: Generally safer, as you’re confined to a controlled space. However, ensure proper safety features like a safety clip are in place.
Terrain and Surface:
- Outdoor Running: Offers a variety of terrains, including trails, roads, and hills, which can challenge your muscles and improve overall fitness.
- Treadmill Running: Typically provides a flat surface, limiting the variation in terrain. However, many treadmills offer incline and decline settings to simulate different running conditions.
Social Interaction:
- Outdoor Running: Often involves social interaction with other runners or pedestrians, fostering a sense of community.
- Treadmill Running: Can be solitary, although some gyms offer group treadmill classes for social interaction.
Mental Benefits:
- Outdoor Running: Can be invigorating and mentally stimulating, allowing you to connect with nature and clear your mind.
- Treadmill Running: Can still provide mental benefits, especially if you enjoy listening to music or podcasts while running.
Cost:
- Outdoor Running: Generally free, except for potential costs of running shoes and clothing.
- Treadmill Running: Requires a gym membership or investment in a home treadmill.
Personal Preference:
Ultimately, the best choice between treadmill and outdoor running depends on your personal preferences. Consider your fitness goals, lifestyle, and the factors mentioned above to determine which option suits you best.
Additional Tips:
- Mix It Up: Incorporate both treadmill and outdoor running into your routine for a well-rounded training experience.
- Listen to Your Body: Pay attention to any pain or discomfort and adjust your training accordingly.
- Set Goals: Establish clear goals to stay motivated and track your progress.
- Find a Running Buddy: Having a running partner can make workouts more enjoyable and help you stay accountable.
- Enjoy the Process: Remember to have fun and appreciate the benefits of running, whether it’s indoors or outdoors.
Want to know how to start running on a treadmill? Here’s a handy guide from my experience.
Written by Katie McDonald, 16th September 2024
Instagram | Runkeeper | Facebook | X (Formerly Twitter) | LinkedIn
