Switching up your running routine can be a challenge, especially if you’re a dedicated treadmill user. But the summer months are perfect for taking your runs outdoors. Both treadmill and outdoor running have their pros and cons, but becoming a successful outdoor runner requires a bit more finesse.
Running Outdoors
Pros
- Great scenery
- Time flies by
- Soak up some vitamin D
- Natural elevation changes
- Boosts mental health
- Social interaction
- Fresh air
Cons
- Harder to stabilize incline and pace
- Tougher on your joints
- Wears down shoes faster
- Allergies
- Safety concerns
I recently moved into a new home. While living with my parents, I enjoyed the convenience of an in-home treadmill. Now, I’m saving some money by running outside, and the best part is, you don’t need fancy equipment—nature provides it for free! However, my subdivision lacks sidewalks, so I have to be extra cautious of my surroundings. Depending on the material of your roads, they might be gentler on your joints compared to cement sidewalks.
Transitioning from treadmill to outdoor running has been a bit challenging. Without a timer in front of me, I’ve turned to the Nike Run Club app to track my distance and time. It keeps tabs on my pace, alerts me when I hit milestones like half a mile or a mile, and helps me stay on track. I tend to run faster outdoors, which is great for my performance, but I also get tired quicker.
I have sensitive ears, so windy days can be a pain without proper protection. I’ve always wore earmuffs during my runs—they double as a headband and shield my ears from harsh wind pressure.
If you’re considering making the switch from treadmill to outdoor running this summer, whether for a short stint or a long haul, here’s what you’ll need:
- Good running shoes for pavement
- Weather-appropriate clothing
- Check the UV index and wear sunscreen
- Headphones
- Protective ear wear for wind
- Nike Run Club app https://www.nike.com/nrc-app
- Water bottle
- A solid playlist or podcast for your run
Warming up and stretching are crucial parts of your routine, especially when transitioning to more intense terrain. You want to ensure your body is properly prepped before you begin and that you take time to recover afterward. I usually start my runs with a 5-minute warm-up, whether it’s jumping jacks, high knees, or any activity that gets the blood flowing before starting a strenuous, high-cardio workout.
After finishing my run, I always walk for a bit instead of coming to a complete stop. This cool-down period helps me catch my breath more quickly. Then, I head inside for a water break, splash some water on my face, and move into stretching. Stretching for up to 5 minutes is excellent for your ligaments and joints since running can lead to tight calves, especially if your form isn’t perfect. Make sure to stretch your legs and calves directly after your run.
Be mindful that stretching before a run can increase the likelihood of injury because it can reduce running efficiency. Instead, focus on a dynamic warm-up before running and save the static stretching for afterward to aid in recovery.
E-Guide to Your Post-Run Routine
- Warm-up routine: Start by getting your body moving to elevate your heart rate before starting your run.
- Walk off after your run before stopping: Gradually reducing your pace to a brisk walk allows your heart rate to decrease gradually and prevents blood from pooling in your extremities.
- Water: Rehydrating after exercise is essential to replenish fluids lost through sweating. Remember to drink water throughout your run as well.
- Rinse/Dry off Face from sweat: Splashing your face with cool water can help lower your body temperature and refresh you after a sweaty workout. Drying off afterward can prevent chafing and discomfort.
- Stretching routine: Stretching can improve flexibility, reduce muscle soreness, and help prevent injury. Focus on stretching major muscle groups, including calves, quadriceps, hamstrings, hips, and upper body muscles like shoulders and arms.