How To Make The Transition From Treadmill To Outdoor Running
Transition from indoor treadmill to outdoor running is never easy, especially when demands are higher and the effort is double. This is one of the most challenging endeavors a runner can go through, which is why I want to share some valuable piece of advice for those who need to know how you can make this transition easier.
But first things first. If you’re planning to challenge yourself by taking on outdoor running, you need to know as detailed as possible how outdoor running is different from your current running surface, the treadmill.
– The first thing that you will see as soon as you get out and running is that it is, well,more difficult than on the treadmill.One of the reasons is that you have to fight air resistance, which is quite a challenge until you get used to it. Then, you’ll realize that the pavement doesn’t offer the same relaxation as the treadmill.The running belt basically moves your legs for you, which makes running much easier, but you’re on your own once you get outside.
-When you’re running outside, and unless you own a GPS,you can’t know how fast you’re running and you can’t really feel the minor changes in incline.If you are the kind of treadmill runner that needs to monitor his performance as a motivational tool, you will have to give up on this habit.
Don’t worry, there are gadgets that you can use, but before we get to that part, let’s see how you can fix the issues that may come along while running outside.
1. The first and toughest problem that may appear while running outside is cramping. You see, treadmills are great for many reasons, but they don’t teach you how to breathe properly in natural conditions. So, you still have to improve your breathing technique.Outdoor running really challenges the lungs, so make sure you lay extra emphasis on correct breathing.
2. Still,you have to take it slowly.If at any point you feel like the distance target is too much to bear, don’t go any further. In fact, at first, you should maintain the time routine that you had on the treadmill, by alternating 1 minute of running with 1 minute of walking. The second week, you can increase the run and walk ratio to 2:1. Of course, it won’t be easy so don’t try to be a superhero, because you are not. If the mileage is too long, simply cut it as you try to adjust.
3. If you feel like you can’t keep the pace you had on your treadmill, it doesn’t mean there’s anything wrong with you, you just have to remember that it takes about 8-10 days to adjust your body to the new challenge. And as you’ll see, the challenge is quite intense, but when you feel like you want to drop it, don’t, not until you’re absolutely sure that outdoor running simply doesn’t suit you.
4. Keep up the motivation by having a friend tagging along.It will also give you a sense of measure. If you can’t have a conversation while running, it means you’re running too fast and you should slow down.
5. Soaring shins won’t be a mystery to you. Still, in order to prevent them as much as possible, first wear the right kind of shoes and second try to land on the middle of your feet, not on the heels.
6. And as a plus of motivation, there are gadgets that you can use, such as a GPS. This gadget is specifically created for outdoor running, so you wear it on your wrist. This means that you can check information on speed, heart rate, calories burned and the list doesn’t end here. It’s kind of like having the treadmill display on you. It sounds like a lot of effort, and it is. But in fact, it is all a matter of exercise. All there is left to do is get the proper gear and shoes for outdoor running and you’re all set to go.
Have you went through this experience? What would your advice be for runners who haven’t made the transition from indoor to outdoor exercise?