You must be loving this warmer weather right about now, so you can turn off that treadmill and hit the open road. Before you make the switch to completely running outside, keep these tips in mind.
- Ease into your outdoor runs [1] gradually by doing one run outside per week [2], and the rest of your runs on a treadmill. As you feel ready, do two runs outside, etc., until you're comfortable fully switching to the streets. Be patient with your body and realize that this transition period can take up to two months [3].
For the other tips .
- Run at a slower pace than you were moving on the treadmill. Let your feet and the rest of your body get used to the sometimes unpredictable surface, the wind resistance, the sunshine, and the challenge of propelling yourself forward.
- Run shorter distances for the same reasons. I know the fresh air will inspire you to run run run, but you don't want to risk injuring yourself.
- Don't head out in a new set of gleaming white Spring running sneaks just yet. Let's introduce your feet to one thing at a time here, starting with the road, and then you can ease into breaking in a new pair of kicks.
- If you can, start off on a dirt trail or a spongy outdoor track, since these surfaces offer more cushioning than pavement.
- Stick to flat surfaces in the beginning, and gradually add in some uphills and downhills.
- If you're venturing far from home, run with a buddy, an ID, and a cellphone for safety.
- Don't forget the sunscreen, and wear sunglasses to protect your eyes.
- Just like you do after a run on the treadmill, stretch after your outdoor run [4].