Switch from Treadmill Running to Outdoor Running

In some circumstances, treadmill running is superior to outdoor running – particularly during times of inclement weather. If you've decided you want to move your running routine to the great outdoors, start slow. Running outdoors places different demands on your body than running indoors on a treadmill, and you need time to adjust.

Steps

Making a Smooth Transition

1. Increase your treadmill's incline. Your treadmill is completely flat, while most outdoor running surfaces are not. To help prepare your body for the difference, you can practice by running on an incline on your treadmill.
   • Program your treadmill so that it adjusts incline throughout your run, if the treadmill you use has this feature available.
2. Invest in outdoor running shoes. Since a treadmill's surface is smooth and cushioned, you may not have given much thought to your running shoes. However, you need a quality pair of running shoes with grippy soles capable of navigating uneven terrain.
   • Pay attention to the cushioning and shock absorption available as well as the soles.
   • If you've never bought a pair of outdoor running shoes before, you may want to go to a sporting goods store or running specialty store and get a knowledgeable associate to assist you.
3. Start with one outdoor run a week. If you ran outdoors in the past, you can probably make the switch from treadmill running fairly quickly. However, after running on a treadmill for an extended period of time, you need to give your body time to adjust.
   • If you've never run outside before, start with a short outdoor run every other week instead of every week. Try this for a month, then increase to twice a week.
4. Split your runs. You don't necessarily have to do an entire run either outdoors or indoors. One way to increase the amount of time you run outdoors gradually is to do a small portion of your run outdoors and the rest of it on your treadmill.
   • For example, if you run five miles a day {{safesubst:#invoke:convert|convert}}, you could do a quarter of that distance outside, and the rest of it inside. Gradually increase the distance that you run outside.
   • Keep track of your time. Your pace will be different outside than it will be on a treadmill.
5. Increase outdoor runs gradually. If you want to switch totally from treadmill running to outdoor running, it may take you a couple of months. Keep this in mind if you want to start running outdoors because of a change in the weather.
   • For example, if you run indoors during cold months and outdoors during warm months, anticipate when it's going to start to get warmer. Find the warmest day on any given week and run outside for a little while. That way you can get the most out of the warm weather.

Adapting Your Running Style

1. Strengthen your hamstrings and quads. Outdoor running places greater demands on your hamstrings and quads than treadmill running. When running on a treadmill, you get assistance from the motor so your muscles don't work as hard.
   • Look for dynamic stretches and exercises, such as squats and lunges, that focus on strengthening these muscle groups.
   • Start these exercises before you start making your transition to outdoor running to help reduce your risk of injury as you transition to running outside.
   • Make sure you cool down and stretch thoroughly after running outside, keeping in mind that your hamstrings and quads are getting worked more than they usually are when you run on the treadmill.
2. Slow your pace. There are variables outside, such as wind, humidity, temperature, that will affect your pace. These variables combined with the uneven terrain may mean that you cannot run as fast outside as you can indoors on a treadmill.
   • You'll fare better if you don't try to run at the same pace outside as you did on the treadmill. Pay attention to your breathing and your heart rate, as well as how your muscles feel.
   • Don't get discouraged if you feel your outdoor running performance is poor compared to your treadmill running performance. Once you get adjusted to outdoor running, your pace will improve.
3. Condition yourself with walk breaks. When you run on a treadmill, your pace is regulated by the motor in the treadmill. If you were able to program intervals, you may already have experience walking and then running, but when outdoors you have to regulate your own pace.
   • Walk breaks can help strengthen your leg muscles as well as get your feet used to the uneven terrain.
   • A walk break also is helpful if you encounter an incline much steeper than anything you've ever attempted on a treadmill.
4. Dress for the conditions. When you run on a treadmill in a climate-controlled space, you don't have to give much thought to your attire. However, when running outdoors, you may have to buy new running gear to protect yourself from the elements.
   • Choose lightweight layers so you can take something off if you get overheated during your run. If you have exposed skin, make sure you wear sunscreen.
   • Wear a hat or visor to shield your eyes from the sun and also keep your hair out of your face.
   • Secure identification, cash or a card, and other essentials on your person. Items shaking in your pockets as you run will be distracting, and could fall out.
5. Maintain your focus. When you ran on a treadmill, you may have passed your time by zoning out on the television, or listening to an audio book or podcast. While you can listen to music or another audio recording while you run outside, you still need to remain alert.
   • Not only do you need to keep an eye on the terrain so you don't trip on anything, you also need to watch for other runners or pedestrians, as well as cars if you're running alongside a road.
   • On your first few outdoor runs, it's best to minimize distractions so you can focus on your route and your running. Pay attention to your body and notice the differences between outdoor running and treadmill running.
6. Keep tabs on your intensity. While running on a treadmill, you may have measured your peak performance based on the speed at which you were going. When running outdoors, pay attention to how you feel and how hard you're breathing.
   • The workout your body gets is reflected by the length of time you work at a certain level of intensity – not by how far you go during that time.
   • Looking at the level of intensity of your effort rather than how far you go also takes into account other variables outdoors, such as wind resistance, which can affect your pacing.


Choosing Your Routes

1. Start with shorter routes. Because outdoor running places more demands on your body than treadmill running, you don't want to go too far too fast. Once you adjust to running outdoors, you can start gradually increasing your distances.
   • For example, you might start by running one mile, or two kilometers, outside once a week. After two weeks of doing that, you can add a little more distance. Take care not to overdo it.
2. Run on a trail rather than the road. Treadmills are cushioned and absorb some of the shock of the impact of your feet on the surface. Roads are not this forgiving. Trails composed of dirt or gravel give you a softer surface.
   • Look for running trails in nearby parks. If you're running on a trail, especially at night, you might want to find a buddy to run with you – even if the trail is relatively well lit.
   • It might help to walk through the trail before you run it, especially if you've never seen it before, so you know what to expect.
3. Stay close to where you started. Especially if you're just starting to make the transition from treadmill running to outdoor running, try to plan circular routes. If you simply go in one direction, you might find yourself unable to get back due to injury or fatigue.
   • When running outdoors, expect to get tired more quickly. Map a route in which you maintain a relatively short distance from the place where you started.
4. Download an app. There are a number of apps available for smart phones that you can use for your outdoor running program. Many include GPS tracking and other tools to help you map your route and track your progress.
   • Since many of these apps are available for free (or at least offer a free trial), you can try several to figure out which would work best for you.

Sources and Citations

See also

• Improve Your Fitness With Proper Sports Nutrition
• Do Water Aerobics
• Cross Train
• Choose a Personal Trainer
• Get Exercise Outdoors
• Do Core Exercises
• Measure Your Thighs
• Wear a Fitbit
• Burn Fat at Home
• Improve Your Reflexes

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