Running outside?
mkalinski333
Posts: 17
I've never really gone running or gone for a run outside besides when I did sports and it kind of intimidates me. Any tips for starting to run outside? People who do it seem to really enjoy it and I want to start! Thanks 
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Replies
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Where are you starting from? Do you currently run on a treadmill and you want to get outside? Or you want to start running from walking? Also, what about it specifically intimidates you?0
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I do the elliptical and go pretty hard but I'm just worried that I won't be able to handle jogging/running outside. I am trying to get in better shape but I'm not always able to get to my gym and I want to have alternatives that I enjoy. I have run on treadmills before but not recently. Any tips?0
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I run outside. I started on the flat areas and stayed close to home in case I got too tired or my shins started hurting bad (I also carried my cell phone). Now I find the steepest hills and most convoluted trails to run. Work up to it and have a ton of fun!0
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Lately I have just been walking miles and I am going to work my way up to running, but here outside it is just too hot. I nearly dehydrated today. I got a bad headache and was so nauseous, so I advise you stay hydrated! Don't start off doing too much. Maybe start walking and running before you full out run the whole time.0
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Sure! Running outside is very different from an elliptical, because the elliptical movement takes away the impact of your foot striking the ground. So even though you're getting a good cardiovascular workout on the elliptical, it's not very realistic preparation for outdoor running. My advice is this:
1) Make sure you have proper fitting shoes
2) Start with run/walk intervals. From what I've heard, c25K is awesome for this, though I don't have personal experience with it. My method was theoretically similar, just not so structured. I would walk to warm up for a few minutes, then jog for, say, a minute at the beginning- or to the end of the block, or whatever marker you want. Then I would walk again, just long enough to catch my breath, then jog again. Over time, as you get stronger, you extend the runs little by little and shorten the walks little by little. Eventually you're running the whole time!
3) This may be the most important advice I have- GO SLOW! Jog so slowly that it feels awkwardly slow. Speed will come with time, and MOST new runners make the cardinal mistake of running too fast and overtaxing themselves- and then quit because they hate running. Slow and steady is the way to get there!
4) If you feel uncomfortable running in public- you shouldn't because just by getting out there you're beating most of the population, and every single runner had to learn to run at some point- but if you do, try finding quiet places to go. My current favorite find is a cemetery. My local one is all soft new asphalt and rolling hills with beautiful views, and the dead people never intimidate runners
5) Pre-hydrate, bring water and rehydrate.
If I think of more, I'll repost. That's what I've got for now. Hope that helps! 0 -
I would recommend finding a nice long, quiet road and going out and back. Choose a time goal and run away from home for half of it, then turn around and run home. If you have a HRM, I recommend using it and trying to stay aerobic the whole time - under 75% MHR... that will help you to not go so fast that you fizzle out. Plus, if you begin any endurance running, that's an excellent HR to train at for the majority of the miles you'll run.
And don't worry about anyone else... you belong on the road as much as anyone else 0 -
+1 for the C25K idea. We (my wife and I) just started week 5 and we are thoroughly enjoying it. If you have a smartphone, remember to keep a log of your run using apps like runkeeper, ismoothrun etc.0
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C25K!!!!
I have neeeeeeeeeeeeeeeeeeeeeever been a runner and I am almost on Week 4. It's challenging but it's so worth it. The sense of accomplishment is unreal and I actually look forward to getting out there.
With or without the program remember that it's not a race, pace yourself. Intervals are key. So is good music I like changing up my routes and I put the baby in the stroller and kinda zone out for the half hour or so. Good shoes. Comfy clothes. Care less about what you look like and more about how you feel -- I am convinced I am an ugly runner but love to do it, so I do! 0 -
Sure! Running outside is very different from an elliptical, because the elliptical movement takes away the impact of your foot striking the ground. So even though you're getting a good cardiovascular workout on the elliptical, it's not very realistic preparation for outdoor running. My advice is this:
1) Make sure you have proper fitting shoes
2) Start with run/walk intervals. From what I've heard, c25K is awesome for this, though I don't have personal experience with it. My method was theoretically similar, just not so structured. I would walk to warm up for a few minutes, then jog for, say, a minute at the beginning- or to the end of the block, or whatever marker you want. Then I would walk again, just long enough to catch my breath, then jog again. Over time, as you get stronger, you extend the runs little by little and shorten the walks little by little. Eventually you're running the whole time!
3) This may be the most important advice I have- GO SLOW! Jog so slowly that it feels awkwardly slow. Speed will come with time, and MOST new runners make the cardinal mistake of running too fast and overtaxing themselves- and then quit because they hate running. Slow and steady is the way to get there!
4) If you feel uncomfortable running in public- you shouldn't because just by getting out there you're beating most of the population, and every single runner had to learn to run at some point- but if you do, try finding quiet places to go. My current favorite find is a cemetery. My local one is all soft new asphalt and rolling hills with beautiful views, and the dead people never intimidate runners
5) Pre-hydrate, bring water and rehydrate.
If I think of more, I'll repost. That's what I've got for now. Hope that helps!
^^ Everything this post says. Thumbs up.0 -
Everyone is an ugly runner- just keep running and nobody will see you long enough to get a good view. :laugh:C25K!!!!
I have neeeeeeeeeeeeeeeeeeeeeever been a runner and I am almost on Week 4. It's challenging but it's so worth it. The sense of accomplishment is unreal and I actually look forward to getting out there.
With or without the program remember that it's not a race, pace yourself. Intervals are key. So is good music I like changing up my routes and I put the baby in the stroller and kinda zone out for the half hour or so. Good shoes. Comfy clothes. Care less about what you look like and more about how you feel -- I am convinced I am an ugly runner but love to do it, so I do!
You're in good company.0 -
I use runkeeper on my android and love it! You can listen to your own music and program intervals so it tells you when to walk vs run. It will also tell you when you hit a certain distance (like each mile) and your pace. Don't run every day at the beginning, your bones and muscles need to adapt to the high impact and please get fitted with proper shoes! I was in a walking cast for 6 weeks years ago because I ran with "running" shoes from a big box store.0
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I use C25K as well, but have never run outside. I run on my treadmill, but would love to run outside. Looking forward to hearing tips from others0
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Sure! Running outside is very different from an elliptical, because the elliptical movement takes away the impact of your foot striking the ground. So even though you're getting a good cardiovascular workout on the elliptical, it's not very realistic preparation for outdoor running. My advice is this:
1) Make sure you have proper fitting shoes
2) Start with run/walk intervals. From what I've heard, c25K is awesome for this, though I don't have personal experience with it. My method was theoretically similar, just not so structured. I would walk to warm up for a few minutes, then jog for, say, a minute at the beginning- or to the end of the block, or whatever marker you want. Then I would walk again, just long enough to catch my breath, then jog again. Over time, as you get stronger, you extend the runs little by little and shorten the walks little by little. Eventually you're running the whole time!
3) This may be the most important advice I have- GO SLOW! Jog so slowly that it feels awkwardly slow. Speed will come with time, and MOST new runners make the cardinal mistake of running too fast and overtaxing themselves- and then quit because they hate running. Slow and steady is the way to get there!
4) If you feel uncomfortable running in public- you shouldn't because just by getting out there you're beating most of the population, and every single runner had to learn to run at some point- but if you do, try finding quiet places to go. My current favorite find is a cemetery. My local one is all soft new asphalt and rolling hills with beautiful views, and the dead people never intimidate runners
5) Pre-hydrate, bring water and rehydrate.
If I think of more, I'll repost. That's what I've got for now. Hope that helps!
^^ Everything this post says. Thumbs up.
DITTO!! I started with C25K, progressed with the bridge to 10K and now love doing a nice 60min run feels wonderful.0 -
I used the C25K program as well. It is a great way to start out and not overtax yourself. They have an app for your phone too, which I really appreciated. Def. find a nice even surface to go on and if you don't have to run on the sidewalk stay off it. It is really hard on your joints and feet. I use the runkeepr app now and I like that I can program what I want to do and it gives me a calorie burn at the end. Oh and I know someone mentioned it, but go get new shoes. Go get sized for shoes at a running store or at the New balace store. It will be the best choice you ever make, even if you stop running. Good shoes make a lot of difference. If you have time look up Jenny Hadfield, she is a running coach/blogger and has excellent advice, motivation and training plans. Good luck! Once you go outside you will never want to go back in!0
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Just go. Nothing to it but to do it! At first I was self-conscious because of my weight and speed. I starting jogging about 3 months ago at around 220 pounds. I could barely jog to the end of the block. I’m now 199 and jog almost daily. I can go at least a mile without stopping. I don’t think I would have built that endurance on the treadmill because its boring. Running in my neighborhood is scenic and interesting. I didn't specifically use the C25k program, but I used the principle to help me with building up running time. This may be a good program for you to start with if you need to.
What motives me is the people driving or walking by. Surprisingly, they are pretty encouraging! Yesterday this man flags me down and said “I see you out here all the time, keep it up because you’re doing more than I see most people do. Including myself!” That comment made my day & made me run the rest of my two miles straight!0 -
I use C25K outside... Just completed Week 4 day 2.
It's a really good program and is set up for people who are not runners but want to be.
Remember to go slow and listen to your body... if something hurts, then stop and re-revaluate.0 -
Sure! Running outside is very different from an elliptical, because the elliptical movement takes away the impact of your foot striking the ground. So even though you're getting a good cardiovascular workout on the elliptical, it's not very realistic preparation for outdoor running. My advice is this:
1) Make sure you have proper fitting shoes
2) Start with run/walk intervals. From what I've heard, c25K is awesome for this, though I don't have personal experience with it. My method was theoretically similar, just not so structured. I would walk to warm up for a few minutes, then jog for, say, a minute at the beginning- or to the end of the block, or whatever marker you want. Then I would walk again, just long enough to catch my breath, then jog again. Over time, as you get stronger, you extend the runs little by little and shorten the walks little by little. Eventually you're running the whole time!
3) This may be the most important advice I have- GO SLOW! Jog so slowly that it feels awkwardly slow. Speed will come with time, and MOST new runners make the cardinal mistake of running too fast and overtaxing themselves- and then quit because they hate running. Slow and steady is the way to get there!
4) If you feel uncomfortable running in public- you shouldn't because just by getting out there you're beating most of the population, and every single runner had to learn to run at some point- but if you do, try finding quiet places to go. My current favorite find is a cemetery. My local one is all soft new asphalt and rolling hills with beautiful views, and the dead people never intimidate runners
5) Pre-hydrate, bring water and rehydrate.
If I think of more, I'll repost. That's what I've got for now. Hope that helps!
Best advice...I came here to say this0 -
This time of year is tough for people to begin running outside. I am not sure where you are, but if you are in the states please please please be careful with the heat. I am in KY, and only run before 9am or after 7:30pm on most days. You just need to be smart, wear a hat, drink lots of water. Even experienced runners can have serious issues with heat.
That being said, I run my best races in the fall. And I believe that it is because I just trained the last few months in hotter weather.
Other than that, I think its great to run outside. I would start walking and then choose to run for this point to a distant point. See how you feel after that and then do it again!
If you are already a runner who was on the treadmill, then know that the challenge will be setting your own pace. The treadmill does that for you and you have control outside. I would start on a loop track. Time your self, know how fast and far you go on the treadmill and try to mimic it.
Good luck!!0 -
I do C25K also, and I have to run outside because of my inner ear issues. I tried to run C25K on the treadmill, and I have nearly hurt myself twice. Part of the reason, along with my balance, is that my treadmill is a Bowflex Treadclimber. The Treadclimber has two narrow foot tracks instead of one wide track, so I misstep easily when I correct my imbalanced gait.
When I run outside, I have total freedom and security, but I have to look down because of my balance issues and I can easily make a miss-step. My yard is my track, and my yard was a pasture 20 years ago. It is uneven, and not level. This gives me both an advantage and a disadvantage: I am prone to knee injuries because of the uneven terrain, but I am getting the benefit of a mixed path- slightly uphill for two parts of the path, and slightly down hill for one part, so it keeps my cardiovascular demands varied, improving my workout.
I have heard that running on a sidewalk is safer, but higher impact, so you have to be careful of knee and ankle injuries due to the unyielding concrete path.0 -
I love running outside. I like going off road (tracks etc) as much as possible but there are plenty of places that are quiet. My advice is
1) Leave your mp2 player at home - for safety reasons its better to be able to hear whats going on around you.
2) Run until you feel tired and then walk until you feel you can run again (if you need to). Outside is different to the gym and can take it out of you more.
3) Monitor yourself - try and understand how tired you are. Not sure if you do this already but if you can do it its better. If not you can learn because once you do you can...
4) run at a constant effort not pace. Keep the same level running up hills (go slow) and down hills (go fast)
5) I use an android phone and use sports tracker to track how far I've gone (the calorie count doesn't work but the speed/distance is good).
6) Perhaps join a friendly running club -
7) Get a decent pair of running shoes - vital really (only run in them don't use them for anything else so they last longer)
8) Stretch out your legs after each run (vital to avoid injury) Running outside puts a lot of stresses onto our bodies and the natural shortening of muscle tissue during a jog can give us problems so stretching is very important.
9) Don't do too much - people say increase total distance and distance of your longest run by 10% per week. This is too much for me sometimes but sometimes it holds me back. I've had an overuse injury before though so I find it better to be frustrated by a self imposed limitation than tendinitis or some other nasty that happens even if we don't want them to.
10) Have fun (most important thing) Running outdoors is liberating and makes me fit. I do it for fun though not as a punishment so normally I run at my own pace.
Good luck, I hope you get the bug :-)0 -
Just be aware that running outside will feel a lot harder than running on a treadmill. This is for 2 reasons. 1. the treadmill is powered so actually does some of the work for you. 2. running outside will NEVER be perfectly flat. There are always inclines to bear in mind.
Give it a go and please don't be disheartened if you can't match the same distance/speed you would be used to on a treadmill. I used to only go on the treadmill and was amazed at how hard it was on tarmac. Now I won't use a treadmill at all.0 -
•Ease into it. Move your runs outside gradually to allow your joints time to adjust to the new running surface (asphalt/concrete can be hard on your joints!!). If possible start on a trail or outdoor track so it is cushioned...
•Take it easy on the hills.
•Remember to tell people WHERE you are running too. Always bring a cell phone or change for a pay phone and ID with you in case something happens!
I joined a Learn to Run club back in January...it was nice having a coach to help me on my running journey. It really is a learning curve to adjust to the elements...but it is so worth it! 0 -
Honestly, I prefer treadmill running. Some find it boring (hence the term "dreadmill"), but I pop on, open a mindless magazine and read while I run (some aren't able to read while they run, due to balance issues, but I don't have a problem with it). There are no dirt roads near by, so it would have to be sidewalks and uneven roads if I ran outside. I have the rolling-ankles-of-death and bad knees, so if I ran regularly outside, I know I would injure myself and be down for the count; running on pavement is also very hard on the joints. Running indoors is perfect for me and I can do it regardless of the weather. I love mixing it up, changing speeds and inclines.
The advice previously given is great, regardless of where you start running --- go slow (if you think you're slow, go even slower), lots of water, and warmup/cooldown are vital.0 -
There is some excellent advice here. I am a newbe runner myself. I am an indoor cardio queen, but never ran outside. My son convinced me to run a 5K with him in September, so I needed to get outside and train.
Running outside is a totally different {and better, imho} experience. Start out slow and advance as you see fit. I do a modified C25K. I have hard time watching a stopwatch, so I use outdoor landmarks, such as mailboxes, as my timing runs/walks. I started, run 1 mailbox and walk 2. In 3 weeks I am up to run 5 mailboxes and walk one.
Google for running playlists. I found a website that you can put together a playlist that the songs BPM for particular running pace. It does help you keep going with the right tempo. I have my list for a 9-10 minute pace. I am not there yet, but hopefully soon.
If you have a smart phone there are some great apps that will map distance, your pace, and speed. Lets you know when you are improving.
It has been extremely hot and humid here. I do suggest, if you have the same weather patterns, get up and out early. Its hard to run when it's too hot, and worse, too humid.
To quote Nike, just do it You won't be disappointed.0
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