Transition to Outdoor Running Without Breaking Your Stride

Running can be a very beneficial form of exercise, whether it’s indoors or outdoors. As the weather gets nicer, you may be thinking about transitioning from running indoors on a treadmill to running outside. However, because the conditions are different, there are certain considerations to keep in mind. To help you make your transition to running outside seamless, here are a few tips to keep you safe, get you in the right gear, and help you build up the endurance you’ll need. 

According to Verywell, most athletes can get the same workout running outdoors or on a treadmill as long as they put in the same amount of effort during their workout. However, mimicking an outdoor workout on a treadmill isn’t always easy to do. Because of this, outdoor running is typically deemed a bit more challenging because runners expend more energy running outdoors by creating their own forward momentum. 

Running outdoors is also less expensive since all you really need to start is a pair of good running shoes and a few safety items. Outdoor running also allows runners aiming to compete in races or marathons the opportunity to simulate specific road conditions and practice running in different types of weather. 

One of the most important factors in your transition to outdoor running is where you’ll be running. Before your run, consider if you’ll be running on trails or paved roads. Choosing one over the other doesn’t limit your ability to eventually run on both, but it gives you a place to focus on your transition. Pavement can help you run faster, while trails often mean hills and uneven terrain, and each type of outdoor running comes with its own considerations. 

For road running, stretching is especially important since it helps your body adjust to the repetitive and high-impact environment of running on pavement. Runners may also want to start with a treadmill run at a pace where they can still carry on a conversation and up their pace from there to increase their endurance in preparation for the increased endurance required for running outdoors.

When trail running, runners engage more muscles, which can, in some cases, prevent overuse injuries. However, it also requires you to be more aware of your surroundings and to pay attention to proper trail etiquette, such as listening to other runners.

Once you have an idea of where you’ll be running outdoors, it’s time to pick the right outdoor running shoes for the job. Running is a high-impact sport, so you want to make sure you have shoes that are able to absorb the shock. 

Many of the big names in the running shoe game, such as Brooks, On, Nike, adidas, and Asics, make shoes for both trail and road running and each shoe is designed with specific technology for those surfaces in mind. For example, trail shoes are designed specifically to grip the uneven trail, while road shoes have a little more padding and cushioning to help runners with the high impact associated with the pavement.

Check out Finish Line’s selection of running shoes for women and running shoes for men to get you started. If you’re concerned about finding the right shoe for your running plans, consider visiting a local Finish Line store and speaking to a sales associate to make sure you get the right fit. Once you purchase your shoes, it’s recommended that you replace them every 300 to 400 miles, so keep track of your runs so you know when it’s time to purchase a new pair.

Yes, stretching before running on pavement is especially important, but stretching before any run is a good idea. Running is a high-impact sport that can lead to serious injury if your muscles aren’t prepared for it, so a series of dynamic stretches are necessary to minimize injury risk. 

When you start running outdoors, you’ll need to start slower. Since a treadmill propels you forward automatically, you’ll be using more energy during your outdoor run than you may be used to indoors. With this in mind, you need to start at a slower pace when you run outside and build up to your desired pace and time. 

One of the best ways to get started with running outside is to run in intervals of walking and running. Walking breaks can be essential in building up your endurance. Regardless of how long you’ve been running, it’s important to take your transition to outdoor running slowly, giving you time to adjust to the new conditions.

As you start to practice outdoor running, it’s also important to recognize that sometimes things don’t go according to plan. When you start running, make sure you carry a few essentials on hand. Have your ID on you in case of emergencies, and consider carrying your phone in case you need to call for help. 

For things like water breaks, you may want to carry a few dollars in case you end up in an area without water fountains. If you’re in a city, you may also want to keep a transit card or token on hand just in case you end up further from home than expected. 

Depending on the area and possible weather conditions, you may also want to invest in outdoor running apparel, such as a jacket or a vest with pockets. 

If you’re ready to take your first outdoor run and want to start investing in the right equipment, check out the running shoes and running clothes available at Finish Line.