For a long run, consider doing the first half on the road or trail, then moving inside and onto the treadmill for the second half.Anatoly Tiplyashin/Getty Images/iStockphoto
As spring approaches, getting outdoors for a run can feel like a welcome change of pace from indoor workouts. But if you’ve been logging miles on a treadmill all winter, you might be surprised to find the change in terrain, climate, and effort more challenging than expected.
“The mental adjustment is probably just as important as the physical adjustment,” says Courtney Babcock, a former Olympic runner and founder of the Sport Specialist, which offers one-on-one guidance in nutrition, mental performance and physiotherapy from high-level athletes and experts.
You may notice your pace is slower or that a distance you covered easily indoors seems longer outdoors, which can feel discouraging at first. The rotating belt on a treadmill helps with leg turnover, which can make your runs feel a bit faster and easier, and offers more shock absorption than a hard road surface. Outdoors, however, you have to provide your own forward momentum. That can lead to both fatigue and frustration.
To smooth the transition, Babcock shares her top tips, starting with the suggestion to swap just half your total mileage at first. So if you’re currently doing four treadmill runs, start by taking two of them outdoors. For a long run, consider doing the first half of your run on the road or trail, then moving inside and onto the treadmill for the second half.
Vary your incline
Very few outdoor roads or trails are truly flat. To prepare for uneven terrain and changes in elevation, vary your incline on the treadmill before getting outside.
On a day when you’re trying to run on relatively flat terrain, Babcock suggests making incremental changes to your incline throughout the workout, switching between zero per cent, half a per cent, one per cent, and one-and-a-half per cent.
Don’t forget the decline
On a long slog uphill, the promise of the upcoming downhill is alluring. But if you’ve ever run on rolling hills, you know downhills come with their own downside: sore quads. Since most basic gym treadmills won’t have a decline option, Babcock suggests preparing your legs by working up to a low hill at about a two- or three-percent incline, then dropping down to zero and continuing to run as the treadmill lowers back to flat road.
When you do take your run outside, remember to lean into rather than away from the downhill, as the latter puts more weight on your quads.
Prepare for a change of pace
To maintain your preferred pace on a treadmill, the speed of the belt will keep you on track. Outdoors, it’s a little more difficult to stay on pace because of changes in terrain, traffic lights, pedestrians, and even the wind.
“Go outside with the expectation that you’re going to be about 30 seconds slower” over each kilometre, says Babcock. That will give you the space to get comfortable with the new conditions and avoid feeling defeated by a slower speed.
While you’re still logging some miles on the treadmill, use the display clock to determine your cadence, or the number of steps you take in a minute. When the minute starts, begin counting each time your foot hits the belt (if it’s easier, you can also try counting the number of times just your left foot hits the belt and then double that). Babcock suggests aiming for around 180 steps per minute. A higher cadence helps you run faster, but it also decreases your risk of injury by minimizing the time your feet spend in contact with the ground, which becomes increasingly important as you spend more time on firmer terrain.
Strength train
For an injury-free outdoor running season, start strength training now.
Babcock’s favourite move is a weighted calf raise. Find a low step or the bottom stair of your staircase and stand with both heels hanging off the edge. Hold a five or 10 pound weight in your right hand, lift your left leg slightly off the step and let it hover in space. Slowly raise your right heel for a count of three, then lower for a count of three. Start with three or four sets of six to eight reps on each side. Babcock suggests working up to holding about a third of your bodyweight in one hand.
To increase your time to fatigue, Babcock recommends eccentric exercises, during which you’ll slow down the lowering portion of the movement (such as descending to the bottom of a squat). As running is a repetitive single-leg exercise, focus on single-leg work. Movement options include single-leg squats to a bench, single-leg step-ups and forward lunges with a three second lowering phase.
For improved ankle strength to withstand potholes, curbs, and other obstacles, try a bodyweight single-leg toe touch with your standing leg on an uneven surface, like a pillow or rolled-up yoga mat.
Take safety precautions
When I go for even a short outdoor run, I take a number of safety precautions.
I use the Strava Beacon, a free function on the free version of the Strava app, which allows a friend or family member to track my location in real-time, even if they don’t have the app.
I always carry my licence, health card, emergency cash, and a wearable piece of identification (like RoadID), which includes my name and two emergency contacts.
Lastly, if you’re running in the dark, remember that reflective gear is only visible when a light is shining directly on it, so consider a clip-on or armband light as well.
Alyssa Ages is a journalist and the author of Secrets of Giants: A Journey to Uncover the True Meaning of Strength. She is also a strongman competitor and endurance athlete, as well as a former personal trainer and group fitness instructor.
