Tips for getting used to outdoor running?

brdoyle8

Hi friends!

I started running about a month and a half ago on the treadmill. I've gotten used to a comfortable pace and can now run a couple miles without stopping at the steady pace on a treadmill at the gym.

It was a nice day out so I ventured outside to use the track, and it was way harder without something keeping my pace and without the temperature controlled environment. I was wondering if anyone had any training tips for transitioning to outdoor running. I am hoping to run in outdoor races sometime in the future - that's the goal!

Thanks.

cwolfman13

Practice makes perfect...slow down if need be and find your rhythm. It'll just take some time and practice.

AigreDoux

Just keep doing it! Will take a bit for you to settle into your pace. Even now it takes me half a mile or so to find my pace every workout. I also find music helps me not focus on the sound of my own breathing.

But the more you do it the easier it will get.

jjpptt2

cwolfman13 wrote: »

Practice makes perfect...slow down if need be and find your rhythm. It'll just take some time and practice.

Agreed. I can usually find a good rhythm with my breathing/stride and use that as a gauge. Took me a while to get there, though.

macgurlnet

Following something like Couch to 5K might be worthwhile for your outdoor runs. I've not used the app, but I suspect you could skip ahead a bit in the training plan if anything is too easy. I have a garmin watch that I use for outside runs to help keep me at a consistent pace also.

~Lyssa

LilacLion

Music helps me keep my Stride and Rhythm--So I put an earbud in one ear and get going!

annaskiski

Try the Zombie's Run! app

djwar9858

Once you get used to running outdoors- an indoor treadmill will seem lame to you.

temazur

I'll throw in a second recommendation for Zombies, Run. Put on some music of a beat that keeps your pace going, then let the zombie story entertain you here and there. Turn on chases and it gets more challenging. I have a hard time running outside without it.

emmarrgh

I second the advice to SLOOOOW down. I can't maintain the same pace outside that I can on a treadmill. I am not fast either way, but I could do a 10/11 min mile on the treadmill and outside I felt like I was running full-pelt and ended up with a 13-14 min/mile. Took me a while to get back to 10 again (then winter hit lol).

I was slower but I could run for longer outside - more to look at than watching the clock tick by so once I found my pace I was distracted enough to just keep running:)

Naruya

Yes, definitely try the Zombies, Run app and you'll get used to it in no time and want to get out all the time to continue the amazing story.

ronocnikral

should raise the incline of the treadmill if you can. some say 1 deg. I do a "2" on the treadmills I use, whatever that means....

Dreamcrusher16

I also like the C25K and zombie run apps, but when you are on the treadmill try raising the elevation if that's an option on that treadmill. That helps you get used to not abingdon a completely flat running surface

MeanderingMammal

brdoyle8 wrote: »

I was wondering if anyone had any training tips for transitioning to outdoor running. I am hoping to run in outdoor races sometime in the future - that's the goal!

Two steps - Go outside, run...

But the main thing if you're struggling to maintain a pace outside is to slow down until you can comfortably keep going.

I'd support the suggestions above to use something like C25K to help condition yourself.

MelanieCN77

I think you just have to keep doing it and do intervals. I'm a treadmill runner too and I hate going outside.

rubrink

ronocnikral wrote: »

should raise the incline of the treadmill if you can. some say 1 deg. I do a "2" on the treadmills I use, whatever that means....

Good advice, they say a 1 does a good job of simulating running outside. I still feel that running outside is harder

But it doesnt take that long to get used to running outside. Just a few weeks

Chieflrg

Time with a easy pace, it will come around.

lcyama

Slow down, enjoy the scenery. Focus on your form instead of your pace. Feel the sun on your face, the wind at your back. Keep your pace slow enough to be able to hold a conversation.

GottaBurnEmAll

I always run to music to pace myself.

zdyb23456

I use Runkeeper app. You can configure it to say your time/pace/distance/etc. every x minutes. I have mine set to every 5 minutes.

kellya252

My suggestions: Get off the track, if you can, and run around your neighbourhood. The change of scenery may help distract you from the effort of running. Listen to music or podcasts - it can also help distract you. You may not need or want it after you get used to running, but it sure is nice to have in the beginning. Slow down if you are getting winded/tired too quickly. I, personally, find my pace is quicker outside than on the TM, but everyone is different.

spiriteagle99

I also started on the TM since I began running in mid-summer. My first few outdoor runs were difficult, especially since I live in a hilly area. It really didn't take long to get used to the outdoors though. For a while I did about half and half indoor and outdoor. Now I'll run outdoors if the weather isn't absolutely awful, because it feels so much easier mentally. On the TM, I am constantly looking at the display, willing the miles to pass more quickly. I constantly change the speed or incline, to make it more interesting. Outdoors, the roads vary constantly, so I don't get bored. I slow down going up hills, speed up going down. I find that I can go faster outdoors, because of that variation in pace. I enjoy looking around and observing the changes in the world around me as the seasons change.

It does take a while to learn how to run by effort though, instead of a set pace. I still have a hard time with that sometimes. I tell myself to slow down, but somehow the pace ends up more moderate than truly easy. When I have to do a long run on the TM, my pace is significantly slower than my pace outside, because the machine controls it. It usually feels easier at the end. But I don't enjoy it as much. Doing some speed work can help you learn what hard and easy feel like, or what a sustainable moderately hard pace feels like, which will help you figure out what a truly easy easy run should feel like.

ronocnikral

also, it should be noted that treadmill machines are notorious for being inaccurate when it comes to pace.

I do about 12-20 hours of cardio a week. 10 of it is usually inside with a treadmill and the stairs in my building (54 floors!). I have very few problems transitioning outside, which I usually spend 3 to 10 hours on my long day, usually in the mountains.

lorrpb

Do the c25k app outdoors to ease into it. You might be able to begin at week 2 or 3 since you've already been running inside. Make sure you are dressed properly. Dress for about 10-20 degrees warmer than the thermometer says. You might be chilly at first, but you'll warm up quickly. Don't run in awful weather, whatever that means to you, until you decide that you like to do so. No point to make it worse than necessary!

pebble4321

I agree that you probably need to slow down until you get more used to dealing with the differences in surfaces, terrain, wind factor, navigating etc that you need to do outside but not on a treadmill.
Also that music can help you stay on pace... maybe someone can remember the name of the app that syncs your music into a specified pace?

As for the Zombie app - try it and see if you like it. I tried it for a while and thought it was the most stupid thing ever.. but clearly you have to decide that for yourself. I love to listen to audiobooks or podcasts when I run but music is better to keep me on track.

girlinahat

I stared with c25k on a treadmill, over winter because it was too cold to go outside. Now I don't care how cold it is, I would still far rather be running outside.

I run faster outside, and I find the treadmill starts to hurt when I am being held at a constant pace. Running outside means I am constantly changing my pace to cope with changing terrain, and running off-road means my muscles are getting a good workout in stabilising my foot rather than slapping one foot in front of the other on a hard surface.

The best way to get used to running outside is just to run outside. To be honest I wouldn't try using music to start with (I listen to podcasts on longer runs), but use the time running to listen to the world around you, and also focus on HOW you are running - thing about your posture, try different arm movements to see how much your arms relate to your running and running speed. Above all enjoy it.

Tacklewasher

pebble4321 wrote: »

Also that music can help you stay on pace... maybe someone can remember the name of the app that syncs your music into a specified pace?

RockMyRun