Training on an indoor rubberized track

pmur

Hi all,
I just finished w5d1 today. I run on an indoor track. I'm wondering what I can do to transition to outdoor running in spring. Do I re start the program just like folks who started on the treadmill. Is it going to be a dramatic change, the indoor track versus outdoor running? I have terrible allergies and will run outdoors only once a week or so. I plan to continue running indoors and going out just to ensure I can run that 5K when I sign up for one.

likitisplit

I don't think it will be as much of an adjustment. You'll need to learn to run hills though.

pmur

Thanks! I'll look into hill training. Any pointers?

likitisplit

Thanks! I'll look into hill training. Any pointers?

Small light steps.
Maintain or increase your cadence, but slow your speed way back.
You should feel the downhills in your quads, not your shins.
Going up, drop your hands to your hips and focus on a powerful rear arm swing.
Going down, you don't need arm swing as much, raise your hands to your bust line and stick your elbows out like little wings for balance.

Hills suck, but runners learn to love the challenge. They will make you faster on the flats.

pmur

Thank you for the tips!

rduhlir

Keep access to your indoor track though. Those are the best places to do speed works when you get further into running. I wish I had access to one for my 400s lol.

pmur

Keep access to your indoor track though. Those are the best places to do speed works when you get further into running. I wish I had access to one for my 400s lol.

I just saw this! Thank you for pointing this out. I was planning on canceling my membership in the spring/summer months when I'm not allergy prone. I'll keep going there 1/2 a week.