Running pace - treadmill vs outside

[Jon Schap]

I would like everyone's thoughts on the difference in effort for a given pace on a treadmill versus running outside.  I typically find it is a bit easier running on a treadmill compared to running outside.  To compensate, I run at a 1% incline on the treadmill, but it still feels easier to me.  What do you think the differential is in terms of seconds per mile (1% incline on a treadmill compared to running on a flat road/pavement? 15 seconds? 30 seconds?

I guess a good way to test would be to use a HR monitor, but I have never really trained using one before.

[Bret Jardine]

This link has a conversion table which may help in your inquiry: http://www.hillrunner.com/training/tmillchart.php

[Jon Schap]

Thanks Bret!  This is very helpful.

[Jon Allen]

I've run on a lot of different treadmills in my day, and I found it is highly dependent on the treadmill calibration/accuracy.  8 mph on one treadmill at my gym can be a MUCH different pace than 8 mph on another treadmill.  Especially when they are different makes/models.

Personally, I don't run with the 1% incline.  Running Times showed it doesn't matter at paces slower than about 6:00 min/mile, plus I find I heat more inside due to lack of air movement.

Heart Rate monitor seems a good way to run at same effort. 

[Nate Page]

Effort based, I have always found the treadmill a lot harder at base pace runs but easier when I'm at tempo pace and faster. I've never busted out the HRM for it but I imagine it's the best way to figure it out.

[Kam]

For me, TM seems harder than equivalent pace outside.  Of course, my treadmill is a piece of junk, with a very flexible deck.  Because of all the recoil, energy return is much better off the road. 

[Joe]

If my treadmill went downhill, that's where I would set it to get an equivalent feel.  The heat and boredom inside make it harder, at least for me.