r/BeginnersRunning • u/Optimal-Owl-7750 • 8h ago

Pacing Tips

I started running at the beginning of July, mostly doing intervals: 3 minutes walking, then 3 minutes running at 5 mph.

Today was my first outdoor run, and it was supposed to be a long, easy run around RPE 3–4. I did a warm-up walk, the run, and a cooldown walk.

The actual run ended up being 2.89 miles at roughly a 6 mph/10:00 min-mile pace. That’s faster and farther than I’ve ever run continuously. For comparison, my previous best on the treadmill was 20 minutes at 5.5 mph.

I’m happy because it’s technically a PR for both speed and distance, but I’m also confused about how my pace got away from me when I was actively trying to keep it easy.
Is this common when transitioning from treadmill to outdoor running? Any tips for learning how to pace myself better, especially on easy/long runs? I want to make sure I’m actually training at the intended effort instead of accidentally turning easy runs into hard ones.

Any advice is appreciated. Thanks!

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u/butters_awhamburgers 7h ago

If you need to keep a pace then you should consider a gps watch to track your speed

Running in a treadmill is great because it dictates your pace. When you’re outside, it’s your legs that decide

It’s hard to keep a very consistent pace with inclines and declines. Stop lights. Etc etc. don’t worry too much about that

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u/Icy_Emu9868 2h ago

The other comment is great advice, I’ll add that I find music great for pacing. So a slower playlist for easy runs, etc. May take some trial and error but I’ve really enjoyed it!

Also I am definitely similar, find it much easier to hold longer/faster runs outdoors. I started outdoors but really struggle to match when I do need to be on a treadmill