Treadmill to outdoors

[Match74]

Hi all - just looking for a little advice please. I've completed the couch to 5k but did it all on the treadmill - I think I might have a bit of a shock when I transfer to running outside and just wondered if anyone had any tips/advice?

Thank you!! Elaine

[backintime Graduate10]

I did all of C25K on a treadmill and I am gradually transitioning outside

There is lots of help online but here are my tips

Firstly, make sure you have your treadmill on an incline, it helps with the transition, the road is never (in my experience) flat lol

Start slower than you do on your treadmill, it is a bit harder/different

Start somewhere reasonably flat, it is better than starting straight into hills

Remember you're outside and dress appropriately (I don't mean don't go naked, I mean that there is that "weather" thing out there).

I had difficulty with pace without the treadmill to regulate it for me, there are metronome apps that can help if you're anal about pace.

You can do some of your run outside and finish inside on the treadmill - I started with 500m, I am now up to 3.5km, I just run home and jump on the treadmill to finish off my run.

As far as planning goes, it takes up more time if you "go somewhere" to run, you have to factor travel time in

Make sure you have some way of carrying whatever you need, keys, phone, etc. I bought some "running outside" joggers with a thigh pocket and a back waistband pocket for my phone

hope that helps, you can google, there is lots of information available

[Match74 in reply to backintime]

Thank you so much for taking the time to reply - you've given me some really useful advice there. Thanks again!

Elaine

[backintime Graduate10]

healthunlocked.com/bridgeto...

There are many posts in the related posts section that can be helpful, like this one.

[Match74 in reply to backintime]

Brilliant, thank you - I'll have a good look - much appreciated.

[Deals1 Graduate10]

No tips as such, but I'm sure you'll enjoy it 👍 👍 Ive only tried the treadmill a few times and didn't like it personally., but I think that's just what u get used too. Just take it easy maybe the first few times and see how u go. Happy running

[Match74]

Thank you - yes - I needed the treadmill to build up confidence I think - but am keen to get outside now. Thanks!

[a1sw Graduate10 in reply to Match74]

Me too. The treadmill helped me graduate C25K this year. Starting slowly, I found the numbers on the display gave me something to focus on as I passed each mental milestone. However, definitely need to get outside and for all the positives called out in other responses.

Park runs are a must. If it's a confidence thing then you'll love park runs and the support that's given there.

Agree setting the treadmill incline to 1-1.5% is recommend to simulate outdoor air pressure, or some scientific reason like that. However, and just because of my recent experience of starting to run on paths, transition slowly. Especially if the paths where you run have cambers, most do in one degree or another. What the treadmill fails to prepare us for is the side incline and subtle imbalances this causes in the legs. My mistake was thinking I could run 7K (B210K), my first long run around the local streets. Im no doctor but can only assume, after getting a calf strain it must have been due to the camber I was running on and not something my legs were used to.

Six months from beginer, C25K grad and several Park Runs under my belt and no sign of problems before, hence why I believe it was the firm path and camber, which a treadmill doesn't prepare you for, well not mine at least.

Regards somewhere to put the things you need to carry. I purchased (Amazon) a belt for approx £5 which clips around your waist like a traditional belt but has two zipped pockets along its length. I can get my key in one and any money I might need and in the other I put my phone - the pockets expand. Clip on the belt and I shift it so the mobile is around the back, which is a lot more comfortable when running.

Anyway, hope this helps and certainly worth going out doors and enjoying all that's there to be explored.

[Match74 in reply to a1sw]

Thank you - that's really helpful and makes sense. I'm doing my first park run a week on Sat - I do feel a bit nervous about how slow I'll be but keep telling myself I'm an awful lot faster than I was a couple of months ago!

Yes - I need to get a bit of kit, look at good routes and be realistic while I get used to it.

Thank you!!

[cheekychipmunks Graduate10]

I have nothing useful to add, as @backintime ’s reply was so comprehensive! I bet you’ll love running outside once you’ve done it a few times. More interesting, fresh (usually!) air, stuff to see - good luck! 😀🏃‍♀️😀

[Match74 in reply to cheekychipmunks]

Thank you - I'm going to Wales soon and am thinking a run down by the sea should be much better than a treadmill! Yes - I keep re-reading backintime's reply! Thanks again.

[cheekychipmunks Graduate10 in reply to Match74]

Brilliant, have fun in Wales. You won’t know yourself. 😀🏃‍♀️😀

[backintime Graduate10 in reply to Match74]

Have fun, but be careful of running on sand, it's so tiring lol

[Match74 in reply to backintime]

Ha - yes!! I'm going to try the promenade in Barmouth - beautiful views but I'll probably need to factor in rain! Thanks for all your advice!

[alisonx Graduate10 in reply to Match74]

Give running on grass a try to - I love it

[Match74 in reply to alisonx]

Ah - I will do thanks!!

[Match74]

Ah - thank you! Thanks for replying.

[Hidden]

Your gait will probably be different when running on real ground. Start off with short runs so your muscles and ligaments get used to it otherwise you might strain something.

[Match74 in reply to Hidden]

Hi - thank you, yes - that makes sense - I'll try something short over the weekend I think - I imagine it will feel very different after weeks using a treadmill. Thanks for replying - I appreciate it.

[Bluebirds]

Thanks so much for all these replies as I am also in the same position Lots of great suggestions and ideas to try 😃