Treadmill to trails: Tips for transitioning to outdoor running

Have you spent most of the winter months running on a treadmill at the gym? Now that the weather is getting warmer, you may be ready to transition to outdoor running. Here are some helpful tips from Ridgeview’s Rehab team to prevent injury and keep you moving.

Train for the transition

In the weeks prior to transitioning to outdoor running, slightly increase the incline of your treadmill. This will simulate the incline found on natural surfaces. As you begin to run outdoors more often, begin to space out your treadmill workouts. Eventually, your body will be fully adjusted to the outdoors. Also, improving your agility will help you react to obstacles you may encounter, such as low-hanging branches. Increase your running ability with attention to balance, hip strength and a few simple agility challenges.

Pace yourself

Treadmill running differs from running outdoors. On a treadmill, your pace and incline are set, and the treadmill essentially pulls you along. When running outdoors, you must propel your own body and use muscles that treadmill running does not require. In addition, you will experience variable conditions outdoors, such as wind and hills.

• Begin at a slower, more comfortable pace until you get used to these changes.
• Do not be afraid to take walk breaks. There is no shame in walking when your body is tired or if you feel winded. In fact, 30-to 60-second walk intervals will extend your workout longer and allow you to burn more calories.
• Consider beginning the first couple of weeks with only one to two outdoor runs, combined with treadmill or cross training on other days. Then, as you are comfortable, gradually increase your outdoor runs.

Consider your surface

After spending the winter months on a treadmill, the transition to running on harder surfaces, such as concrete or asphalt, may be hard on your body and joints. The treadmill provides a good amount of absorption that asphalt and concrete lack; however, these surfaces also have their benefits. They are flat and even, whereas grass and trails can be uneven and unpredictable. No matter what surface you choose, it is important to gradually build up your mileage and frequency each week to prepare your body for this change in demand.

A smooth transition

In general, your body will transition well if you begin by taking smaller, gradual steps to outdoor running. Listen to your body and be patient with your pace and mileage.

The focus of Ridgeview’s team of Rehab specialists is to preserve, restore and enhance your active and healthy lifestyle. If you experience an unresolved sports-related injury, individualized rehabilitation therapies or wellness programming can increase mobility, reduce pain and prevent future injury. Contact Ridgeview’s Rehab team to learn more.

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