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Well friends, we may just have seen the last of the seemingly never-ending winter that we have survived together in 2014. Cold winds, icy roads and swirling snow has phased even the strongest runners and as we tentatively start shedding our winter running gear, it can be a difficult transition to outdoor running if the cold has forced some to train indoors.
Fresh air and sunshine is bound to make you happier, but if you have been training indoors on a treadmill, the first number of outdoor runs will feel difficult. The treadmill is easier on your joints and more forgiving than paved roads. By moving outdoors, you also are missing the assistance of the treadmill pulling your legs backwards. Does this mean you should hide out indoors? Not a chance! I encourage you to get outside, but follow these tips to make the transition from treadmill to road or trail as smooth as possible.
Ease into it. Because of the difference between treadmill and road running, start by adding one outdoor run a week and slowing increasing until all of your runs are outdoors. Also, ensure the first run outdoors is not a race or a long run.
Expect to be slower: A treadmill removes all the uphills, obstacles and weather conditions that you may face on your runs. Running outside is more unpredictable and offers a more difficult training surface.
Go for a soft landing: Try to find a spongy track, a park or a trail for your first number of runs out. This will help to adapt your joints to your new training plan.
Be mindful on the up and down hills: If you have been pounding out the miles on a low incline on a treadmill, do not race out and do difficult hill training in your first week. Slowly increase the hills that you are tackling to ensure that you stay injury free!
Strengthen your hamstrings: The movement of the the treadmill belt removes the need for the hamstrings to finish the stride cycle which means that your quads are firing but you are demanding less of your hamstrings. When you transition outdoors, to avoid injury, make sure you take the time to do some strengthening work.
Wishing you safe and happy training this season and looking forward to seeing you at the RunWaterloo races!
Jessica Kuepfer is the editor of the RunWaterloo blog, a local runner and a healthy living blogger at lacesandlattes.com. If you have a topic you want covered on the blog, please send it to [email protected].
