Beautiful scenery, a higher calorie burn, and a toned lower body are
just a few things to look forward to when you start running outside. But
if you don't play it safe, then you can just as easily be looking at a
slew of new injuries, frustrations, and unmet expectations. Stay safe
and make sure that your first outdoor runs are your best yet with these
tips.
No. 1: Pick the Road More Traveled
When starting out, the last thing you want to worry about is getting
lost. Before even lacing up your sneakers, do some research: ask friends
where they like to run, use online running forums to find popular
routes, and check to see if your park has designated trails. The more
popular and visible the trail, the better. Popular routes tend to have
clearly defined pathways, they are often well-lit, and there's safety in
numbers by choosing a trail that's frequented by fellow runners. If
you're feeling nervous, then opt to walk the route first, or ask a
friend to go running with you. Wherever your run takes you, make sure to
follow these basic running tips that will help keep you safe and out of harm's way.
No. 2: Start Slow (and Soft)
Aside from having to deal with what nature throws at you, running
without the momentum of a treadmill is also more taxing on the body. The
muscles have to work harder to push the body forward, and the joints
take more of a beating from running on uneven (and harder) terrain. When
you first begin running outdoors, don't expect — or even challenge
yourself — to run as fast or as long as you do on a treadmill. Give your
body time to adjust by gradually replacing treadmill runs
with some that are outdoors, and keep your first handful of runs on the
shorter side. You can pick up the pace and add mileage as your body
acclimates. To make the transition easier on your joints and avoid
injury, start by running on softer surfaces like grass, a track, or a
wooded trail.
No. 3: There's More to It Than Just Running
At its simplest, running is about one foot in front of the other, but
your regimen should include more than just runs. Running on a treadmill
allows for convenient notifications to warm up and cool down — not
something that happens when you're outside. Being away from the gym also
means there are fewer visual reminders to stretch and strength train,
which are important components of any runner's routine. Prevent injury
by always warming up the muscles with a brisk five-minute walk, and
remember to cool down by slowly decreasing your pace and following that
up with some running-specific stretches.
Lastly, don't forget to strength train! Since the body works harder
when running outside, the muscles and joints need to be able to handle
the challenge to ward off any overuse injuries. Check out these essential strength-training moves for runners.
No. 4: Sometimes You Just Need Support
If you've followed all of the previous advice, but still find
yourself struggling with pain or overuse injuries, it doesn't hurt to
see a sports doctor, running coach, or physical therapist to have your
running gait checked. It wasn't until I saw a PT that I realized I
severely overpronate when I run.
Since seeing a doctor, I've switched to more stable running shoes and
have also learned how to tape up the arches of my foot for longer runs
where I need extra support. By having your own gait analyzed, you will
be able to figure out what kind of runner you naturally are and learn
what tweaks you can make to improve your form and time on the road.
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