Long distance running outside

elm2008
elm2008 Posts: 95 Member
edited December 2024 in Fitness and Exercise
For the past couple weeks I've been running almost every day. On my bad days, I run about 1.25 miles at 7mph, 5% incline. I figure I average a 2 mile run per day on an incline, usually at 7 mpg. Occasionally I'll run at 8mph but only for .25 or .5 mile. This is a big accomplishment for me, as I used to run at 5 or 6 mph for less than a mile and feel worn out. I can't seem to ever run more than 2.5 miles at once. I don't know if I just need more time to build up to it, or if I'll ever be able to go any further. I do enjoy it, but I dont know if I could ever enjoy running for a hour.

Also, I run barefooted on the treadmill. I just don't like shoes! I'd like to run outside in sneakers but it feels so strange and I can barely run for a minute outside.

Any ideas? I feel like running 2 miles/day isn't much.

Replies

  • BackTatJIM
    BackTatJIM Posts: 1,140 Member
    I love running outside, time seems to fly by! and you can run barefoot outside as well ;-) or wear minimalist shoes, which is almost barefoot..... a treadmill allows you to pace yourself better, but if you have a hrm you can pace yourself just as well by your heart rate and not by your speed
  • pucenavel
    pucenavel Posts: 972 Member
    I can't stand treadmills. I'll run in the rain, snow, whatever. I like to pick different routes and try new trails.

    I also run with an iPod Shuffle - that was how I got over the hump into running longer distances, although now I sometimes run without it (have to give up the crutch since USAT doesn't allow headphones in Tri's).

    Try mapping out a route on Google Earth and look for landmarks to find, hills to climb, etc. I travel a lot for work and spend time finding places to run near whatever hotel I end up at.
  • runzalot81
    runzalot81 Posts: 782 Member
    Go ahead and take a little walking break and then run some more :) You could slow down as well if you want to run longer. I do this all the time. I rarely run for an hour nonstop. And then when I race, I rarely stop. It all works out.
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    IMHO, you should slow down a bit and build some endurance if you want to run longer. The minimalist shoes are a great idea for taking your barefoot running outdoors. Slowing down will allow you to run for a longer time, and then you can build back your speed. Or you can add just a little bit of distance every run at your current pace. I think the slowing down option will be easier and more pleasant.
  • elm2008
    elm2008 Posts: 95 Member
    Thanks everyone. I bought a pair of very very cheap sneakers that almost look/feel like minimalist sneakers, just wanted to try them. I took my first run outside today. The route I set up was just about one mile and although I made it, it definitely was a tough transition. I am definitely going to try every day this week to run that mile outside and hopefully kick it up a notch by next week and maybe even invest in some good shoes.
  • thebigcb
    thebigcb Posts: 2,210 Member
    Running outside is harder than on a threadmill

    The ground is uneven, you have wind, the ground doesn't move under you, the inclines and declines are not as noticable. So it will take some getting use to. Best of luck
  • wolfchild59
    wolfchild59 Posts: 2,608 Member
    You're running too fast. It's only to run fast and walk if you're looking to do interval training but if you're trying to build distance, you need to slow down.

    For example, before I have to walk/jog for a break, I can run 8mph for about a minute and a half to two minutes and I can run at 9mph for about a minute. Those were my approximate times doing my speed training on the treadmill the Wednesday before last.

    But I can run an average of 6mph for two hours and 10 minutes, which is what I ran yesterday morning on my 13 mile run outside. So the speed you're running makes a huge difference in how far you'll be able to run.

    When I do speed training, though, I don't use an incline. But all of my regular treadmill runs are at a 1.5 incline.
  • madmickie
    madmickie Posts: 221 Member
    At your speed you are only running for 15 mins - Slow down and run longer - will be less stressful and will let you ease into it.
  • FrugalMomsRock75
    FrugalMomsRock75 Posts: 698 Member
    I can say that running outside is completely different than on a treadmill. When I could barely run for 13 minutes solid outdoors, I could jump on the treadmill and run for 45 minutes (at an average of 6 mph) and only have to stop because of all the water I drink. Then go back and run some more. Not happening outdoors just yet...

    That being said-I always wear shoes to run. Riding my bike... that's another story.
  • MorganLeighRN
    MorganLeighRN Posts: 411 Member
    First of all slow down!!! You're going too fast (for right now) is you want to go far. Also, invest in a great pair of running shoes. Go to a running store where they can fit you properly. If you have bad shoes it can/will ruin your feet, ankles, knees, hips, and back and you will HATE running. If you want "barefoot" running shoes check out Merell running shoes. But PLEASE make sure that you are fitted properly.
  • glittermouse
    glittermouse Posts: 582 Member
    Check out C25k. That'll def get you over the 2.5 mark. I feel like you'll do well with it.
  • tammyj83
    tammyj83 Posts: 159 Member
    Whatever shoes you decide to go with, start gradually with them. You're body is accustomed to barefoot running, so you need to give it time to adjust to the shoes.
  • JingleMuffin
    JingleMuffin Posts: 543 Member
    it is harder out side but i find that i really enjoy it. theres alot to see. you feel like youre actually going somewhere :) i just like it
  • KyleB65
    KyleB65 Posts: 1,196 Member
    Check out the "Couch to 5K" website/APP.

    A friend of mine used this to get started. It seems to me like a good way to get up and going.

    As for shoes. I started with a pair of simple and cheap running shoes with flat soles.

    I just recently bought a version of the minimalist running shoes and I love them! Note: They were a bit expensive for my budget @ $160 CDN$

    As for the differences between the treadmill & outdoor running. Like you, I started on the treadmill as I felt that I was not ready to run outside. In the end, running on a treadmill was ,well, running on a treadmill! :-) Running outside has opened up a whole new world of training to me. I now run with a few friends at least once per week as well as on my own. I also have set some performance goals for my running. One of which I just hit yesterday. I ran 10K in less than an hour!

    What ever you decide to try/pursue. Have fun!
  • elm2008
    elm2008 Posts: 95 Member
    I think of running as the faster i run, the quicker i'll get done. I'll have to rework that idea and slow down! thank you all!
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    I think of running as the faster i run, the quicker i'll get done. I'll have to rework that idea and slow down! thank you all!


    Yup, unless you're planning on being a sprinter think endurance which means lots of long slow runs. The good news is that you get to enjoy the scenery while you're running!
  • DG_Allen
    DG_Allen Posts: 219 Member
    Hey,
    I run barefoot outside all the time. I've done a 5k barefoot too. If you don't like shoes, then don't wear them. Start off slowly and listen to your feet. Give it a try, I think you'll like it!

    Ran ran laps on a brand new rubberized crushed rock track and that was the best feeling ever on my barefeet.
  • FrugalMomsRock75
    FrugalMomsRock75 Posts: 698 Member
    Hey,
    I run barefoot outside all the time. I've done a 5k barefoot too. If you don't like shoes, then don't wear them. Start off slowly and listen to your feet. Give it a try, I think you'll like it!

    Ran ran laps on a brand new rubberized crushed rock track and that was the best feeling ever on my barefeet.

    That will only be possible for some locations. Not a snowball's chance in hell that's happening on the blacktop roads in FL! The only thing I'd get out of that is blistered, burned feet!
  • arc918
    arc918 Posts: 2,037 Member
    Step away from the dreadmill! Hit the pavement and slow down your runs.
  • DG_Allen
    DG_Allen Posts: 219 Member
    That will only be possible for some locations. Not a snowball's chance in hell that's happening on the blacktop roads in FL! The only thing I'd get out of that is blistered, burned feet!

    It is hot right now, but I'm on the blacktop morning and night all the time. We have it in CA too :smile:
  • elm2008
    elm2008 Posts: 95 Member
    Day 2 -- my ankles are really sore! My shins definitely feel different but not really that sore. Is this normal? I was able to run today (still taking it easy - 1.25 mi) so it's not like I can't walk, but i just want to know if this is normal or something i should let heal?
  • Pebble321
    Pebble321 Posts: 6,423 Member
    I'm not surprised you are feeling a bit sore after running outside - and with new shoes.

    Running on paths or trails is quite different to the treadmill- you are having to use a whole lot more of those little muscles in your feet and ankles (and everywhere else too) to deal with the constantly changing surface and incline.
    And, new shoes put your feet in a slightly different position too.

    Don't forget that rest days are really important - I'd say that if you are sore today, perhaps have a break from running tomorrow (if you still want to exercise then walk or ride or do strength training). Your body needs time to heal up from the stress of a new activity and you will feel stronger when you go back to it again.

    And I definitley agree that if you want to build up your distance you will need to drop down your speed. I always wanted to run but just thought I couldn't.
    Turned out that with practice and persistance I can run a really long way (20km run last weekend). I'm slow, but that's OK by me. Running slowly and building up my intervals of running/walking was the key for me.
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