Winter had us all locked up inside and tied to our treadmills, but not anymore!! Spring is here, and it’s time to take our running back outdoors. Running on a treadmill is very different from running on the rough and rugged terrain. It’s just more challenging and, in my opinion, a better workout. If you’re new to running or just trying to get back into the habit of running outside, here are a few tips that will help you get into the swing of things.
This is not only a good excuse to go shopping, but you need the right clothes and shoes for running out doors. Research has shown that you should change out your running shoes after approximately 300 to 500 miles from the first wear. Roughly guessing, that would be about six months if you’re running three miles a day or fifteen plus miles a week. Having the right cushion and support in your running shoes is necessary as this protects you from injuries associated with running outdoors.
Starting out slowly is key when it comes to running outdoors. If you have been running indoors on a treadmill, I have news for you – running outside is very different. A treadmill helps to absorb shock and decreases pressure on your joints. Roads and sidewalks do not provide any shock absorption. Running five miles on a treadmill versus running five miles on the road puts a lot more pressure on the body. Start out slower and pace yourself, take your time to build up your stamina and your miles weekly. Starting out slower and shorter is key.
Set a Goal:
I believe in having a goal. Setting a realistic goal and achieving it will make your running outdoors very rewarding. One goal that you could start with is by signing up for a 5k and train towards participating in it. The changes in your body when you achieve your goal will inspire and motivate you to set bigger goals.
Get “techy” with it:
There are so many apps and gadgets that are available to help you with charting new running routes, setting goals and tracking your progress. Simply downloading an app on your phone will assist you in making the most of your running capabilities, as well as mapping your progress. I encourage you to get “techy” with it and invest in a few app. My fave apps to use are Runtastic and Mapit.
It is very important to stay hydrated before and after your run. Staying hydrated helps to prevent heat-related illnesses. Paying attention to what and how much you are drinking before, during and after exercise is critical. You can get dehydrated very quickly, drinking about two cups of water two hours before a run is key. So drink up!!
I find running outdoors one of the most exhilarating and freeing exercises. Running for me is “moving meditation”.
I would love to hear from you and about what running outdoors does for you mentally and physically.