Are you ready to ditch the dreadmill and hit the pavement? Here’s how to transition back into road running, and feel good about it
Running on the treadmill can lack the excitement — and the gorgeous scenery — that comes with running outside. After all, there’s a reason it’s nicknamed the dreadmill.
But as the weather warms up and runners begin to return outdoors, it’s important to keep in mind that running on a treadmill is not the same thing as running on the road or the trail. “It is actually a very different exercise,” says Amy Harrison, an athletic trainer with OhioHealth’s Runner’s Clinic. The treadmill moves and you have to keep up with it. But “when you’re running outside,” Harrison says, “you control the pace. You have to propel yourself forward and react to changes in the terrain. It works your muscles differently.” We talked to Harrison about how to best transition from indoor to outdoor running.
Run by Time
Because running on the road is different from running on a treadmill, your pace can vary. So, Harrison says, instead of worrying about your pace, run by time. For example, if you’ve been running 4 miles on a treadmill and it takes you about 40 minutes, Harrison says go outside and run for 40 minutes. “Don’t worry about the distance,” she says.
Start Gradually
Don’t go from all treadmill to all outdoors. The treadmill absorbs more impact than outdoor running surfaces so you will want to ease into running outside. “Start with one day outside per week,” Harrison says. Then, every week or every other week (depending on how you feel), add another day outside.
Seek out Softer Surfaces
“Getting outside on some softer trails can soften the blow,” Harrison says. Try running on a track, or look for trails and places where you can run on the grass (The Metro Parks are a great place to start). And keep an eye on the weather and terrain. “It’s going to be a lot harder if you’re going out on a windy day or if it’s really hilly.”
Strength Train
Yes, it’s going to feel awesome to run outside after being cooped up in the gym all winter. But don’t leave the gym completely behind. “It’s really important not to forget strength training, especially hip strength and core stability for runners,” Harrison says. Check out Harrison’s group strength training classes for runners at the OhioHealth Athletic Performance Clinic for a well-rounded program.
Do Some Prep Work
Of course, it helps to prepare for the transition from treadmill to road or trail. So, try to run one day a week outside in winter. And when you’re on the treadmill, make sure to vary your pace and the incline during your run.
Have questions about running? Find a sports medicine specialist.
