outdoor running

We are pumped to share one of our fave stories from Shape here on FitSugar. This week Shape turns to celebrity trainer Jay Cardiello for some help!

The weather is getting nice and you may have been bitten by the "run bug." To make the transition from indoor runs to the great outdoors seamless and safe, I compiled a list of my top five tricks to get the most out of your outdoor run. Whether you have had some success running on the treadmill, or you are completely new to outdoor running, there are two crucial factors that you must understand.

25 Most Deceiving Exercises (They Tone More Than You Think).

First, let's talk about a little guy named Newton. See, Newton has this law that states that for every action, there is an equal and opposite reaction. Are you with me so far? Good. Well, with runners, the concern is what we run on. The harder the surface the greater the ground reaction force, which is basically the force exerted by the ground back onto the body (in this case, our little legs) that are in contact with it, is. To simplify this, surfaces like concrete and pavement will cause a greater reaction back into our joints and legs than an energy absorbing treadmill. This not only makes us work harder, but will tire us out faster and cause greater stress on our joints.

Are Your Workouts Causing Pain? How to Find Out.

Second, the treadmill is a flat belt that provides consistency with each step. There are no stones, traffic, or inclement weather activity that would cause you to be off balance or have to change your gait. Running outdoors forces the body to make constant small adjustments.  That said, here is what’s going to make your outdoor run a successful one.

5 Unique Ways to Make the Most of Your Treadmill.

Learn how to make the most out of your outdoor runs after the break!

I love the treadmill, but now that the sun is out and the days are longer, I also love running around the park in the Spring. The air smells great, and I'm rewarded with great views once I huff and puff my way up the hillier parts of my route.

What I don't love so much, however, is the cold San Francisco air that's been blasting me while I run outside. I hate running into a headwind, especially if there's cold fog to go with it. Is the blustery Spring air also frustrating you? Here are some tips of dealing with the wind while you run.

• Remember it's a fun challenge. Running inside can be easier because not only is the treadmill helping pull your feet back, but you don't have to deal with any varying elements likes uneven roads or crazy gusts of wind. But when you're outside battling it out with the wind, remembering that you are burning more calories and increasing your endurance with each step can help you learn to love it.
• Dress for it. Make sure the gear you're wearing is wind-optimized. Wear running leggings or slim shorts, headbands that keep your ears nice and warm, a hairstyle that keeps your hair out of the way, and headphones that stay put even when the wind is whipping around you.
• Head into the wind first. This is an especially good strategy when it's cold outside since it'll decrease your chances of frostbite, but even when it's not so cold outside, running into the wind still has its advantages — you'll be conquering the hardest part of your run when your energy is at its peak, and you won't feel so uncomfortable with chilly wind blowing on you while you sweat.

Are you a fan of running in the wind?