In the long run, consider taking the first half on roads and trails, and then moving inside and on the treadmill in the second half.Anatoly Tiplyashin/Getty Images/Istockphoto
As spring approaches, going outside to escape can feel like a welcome change in the pace from indoor training. However, if you are cutting miles on the treadmill over the winter, you may be surprised that changes in topography, climate and effort are more challenging than expected.
“Psychic adjustment is probably just as important as physical adjustment,” says former Olympic runner and founder Courtney Babcock. Sports Specialistproviding one-on-one guidance on nutrition, mental performance and physical therapy from high-level athletes and experts.
You may notice that you are slower or that the easy-to-cover distance indoors looks longer outdoors. The treadmill rotating belt helps you rotate your legs. This makes running feel a little faster and easier, providing more shocking absorption than hard surfaces. However, outdoors require you to provide your own forward momentum. It can lead to both fatigue and frustration.
To smooth the transition, Babcock shares her top tips. So if you’re currently running four treadmills, start by filming two of them outdoors. In the long run, consider doing the first half of the road and trail running and moving to the treadmill in the second half.
Change the slope
There are very few really flat outdoor roads and trails. To prepare for uneven terrain and elevation changes, change the treadmill slope before going outside.
On days when you are about to run on relatively flat terrain, Babcock suggests making progressive changes to the slope during training, switching between 0%, half-percent, 1%, and 1.5%.
Don’t forget the decline
On long slow uphills, the promise of a downhill future is appealing. But if you’ve ever run on a rolling hill, you know that the downhill has its own shortcomings: a sore quad. Since most basic gym treadmills don’t have a decline option, Babcock suggests preparing your feet by reaching a lower hill at about 2% or 3% slope and then going down to zero and keeping the treadmill running back to flat roads.
When you run outside, don’t forget to lean in and not leave the downhill.
Prepare for changes to the pace
The belt speeds go smoothly to maintain your preferred pace on the treadmill. Outdoors, it’s a little more difficult to keep pace due to changes in terrain, lights, pedestrians, and even wind.
“You go outside in the hopes of getting about 30 seconds slower in each kilometre,” says Babcock. This gives you space to get used to the new conditions and avoid feeling defeated by slow speeds.
While still logging miles on the treadmill, use the display clock to determine the cadence or number of steps per minute. Once the minutes have started, start counting every time your foot hits the belt (in simple terms, you can also double it if your left foot hits the belt). Babcock proposes aiming for around 180 steps per minute. Higher cadence helps you run faster, but reduces the risk of injury by minimizing the time your feet come into contact with the ground.
Strength Train
Start strength training now for injuries-free outdoor running season.
Babcock’s favorite move is Weighted calves raise. Find a low step or bottom step of your staircase and stand with both heels hanging from the edges. Hold 5 or 10 pounds of weight in your right hand, lift your left foot a little away from the step and hover into space. Slowly raise the right heel and count three, then lower it with three counts. Start with three or four sets of 6-8 reps on each side. Babcock suggests working to hold about a third of your weight in one hand.
To increase the time to fatigue, Babcock recommends eccentric exercises. During this time, slow down any areas of movement (such as going down to the bottom of a squat). Running is a repetitive single-leg exercise, so focus on single-leg work. Included in the move options Single leg squat heads to the bench, Single leg step up and Flying forward At a 3-second drop stage.
Try your weight to improve ankle strength and to withstand potholes, curbs and other obstacles Single leg toe touch There are feet standing on uneven surfaces, like pillows or rolled up yoga mats.
Take safety precautions
I take a lot of safety precautions when I go for short outdoor runs.
I use it Strava beaconfree functions in the free version of the Strava app. This allows me to track my location in real time even if my friends or family don’t have the app.
I always carry a license, health card, emergency cash, and a wearable ID (such as a RoadID) that includes my name and two emergency contacts.
Finally, if you are running in the dark, remember that the reflector will only be visible when the reflector is directly shining.
Alyssa Ages Journalist and author The Secret of the Giants: A journey to uncover the true meaning of strength. She is also a former personal trainer and group fitness instructor, but she is also a strong competitor and endurance athlete.
