Transitioning from Treadmill Running to Outdoor Running

Now that spring is here, it is time to take your running outside!  It is important to make a slow transition from running inside on a treadmill to running outside on the pavement.  There are many things to consider and to prepare for that will help in preventing injury.

- Ease into it and your body will thank you.  

- Run shorter distances at first to prevent shin splints and to allow your body to adjust to the new conditions.  

- Going downhill can be rough on your quads and knees so taking a hill slow at first is recommended.  

- Try heading into the wind first to get the hard part out of the way.  You will burn more calories and increase your endurance while you are battling the wind, so there is a benefit!  

- Mapping your run can also help you steer clear of the hills and ensure you don’t overdo it.  

- Finding comfortable shoes is very important in preventing blistering.  

- You want your shoes to fit perfect; not too tight and not too loose.  

- Keep your feet as dry as possible by using wicking socks.  Or, you can sprinkle foot powder or spray antiperspirant on your bare feet to prevent blisters.  If you are prone to blisters, tape that part of your foot with sport tape. 

- Make sure you have some type of ID on you in the event of an accident.  

- Let someone know what time you are leaving and where you are going.  

- Make sure you are aware of your surroundings.  

- Always wear sunblock because the rays can come right through the clouds and you could be left with a painful burn. 

 - Drink plenty of water to stay hydrated but if you are working out for long periods of time, drink a sports drink to replenish your carbohydrates and electrolytes.  

- It is recommended to drink 16-32 ounces of water before you run outside and take plenty with you.  - If it is sunny, you can wear fabrics that are sunscreen treated that prevent the sun from getting through to your skin.  

- You can also wear sunglasses to help prevent the UV rays from causing eye problems.  

- Running in the heat can take a toll on your body, so try running during the coolest part of the day.   

- You can also get acclimated to the heat in a few weeks of running outside in hot temperatures if running at different times is not an option.  Just ensure you give your body enough time to adapt; you don’t want to overheat!

It is very important to take it slow when transitioning from indoor treadmill running to outdoor pavement running.   Following these recommendations will help in preventing injury.  It is time to get out and enjoy the fresh air!  Happy running!