How much will my running time improve off of a tread mill and good running shoes?

I run 5k about 4 times per week on a treadmill. I average 9.5 min. miles. I use poor sprinting shoes as well. Will improve my time if I switch to running outdoors and with running shoes.





I just want to average 8min. miles nothing crazy.





Thanks in advance.

How much will my running time improve off of a tread mill and good running shoes?
Good running shoes won't really improve your running times, but you are risking injury by running in poor shoes. Make sure you get good shoes before venturing off the treadmill.





When you first start running outside, you will initially find it harder and will likely run slower. But try not to be discouraged because running outside is harder.





To really improve your times, you will need to do some speed play, run longer sometimes, and run hills.
Reply:I wouldn't go outside until you have good running shoes. One of the principal benefits of the treadmill is how it cushions your footfalls. (And gives you a false sense of how fast you are, ha...)
Reply:Definitely jumping outside will improve your times. The treadmill gives you a fall sense of security since you don't have wind resistance nor any true inclines / declines.





1) Buy a good pair of shoes. This is for injury prevention, not running faster. Sprinter shoes are for sprinting, not 5K trainings.





2) Do intervals to increase leg turnover. This means running at min/ mile pace for quarter miles. You want your heart rate up there for a good min or two. Once you reach your quarter mile, walk / jog a quarter mile. Do this no more than once per week and do 4 - 8 intervals, depending upon your fitness level. This has made the biggest improvement to my 5K times.





3) Make sure that once in a while you go longer than 5K. This builds a nice energy system and you learn to run more economically. Throw away the stop watches on this one... just get out there and log some miles.





4) Bottom line have fun and enter in a 5K race to see where you stand. You don't need to be a pro to do them.
Reply:Going outside could either improve or slow your running. It all depends what type of runner you are and what the conditions are outside. Good running shoes will not only make your runs more comfortable and faster but also reduce your risk of injury. With running you can get over use injuries. Alternating your shoes and having shoes that are right for your foot i.e. get motion control shoes if you pronate. Good luck in everything!



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