The big outdoors beckons.

[Irishprincess]

Need advice please from anyone who has made the transition from the treadmill to outside. Apart from the first 3 weeks, I've done all the C25K on the treadmill. This was because after week 3 my knees were so painful I could hardly walk, never mind run! But by then I had caught the running bug and decided that a treadmill was better than no run as it is easier on the joints.

I know that running outside will be harder but want to do a parkrun in 2014 so need to get out there. I also don't want any injuries so am prepared to take it slowly, but how slow? Should I try 10 minutes for the first run? I have no clue. I am currently running 5.5-6K three times a week at a 0.5 incline.

Any advice/input greatly appreciated. Thank you.

[ajwyld Graduate]

Do you know the origin of your knee problem ? In my case it was wear and tear caused by the fact I have wonky feet. A visit to the podiatrist and fancy (expensive) insoles fixed it. (I wear the insoles in all my shoes now, not just for running). Anyway it might be worth getting it checked out.

[Irishprincess Graduate in reply to ajwyld]

Thanks for this. I think it might have been just because my knees were not used to running. I'm hoping they might be a bit better now but if not then I will see a podiatrist.

[Mummysaurus Graduate]

I have also done a lot of my longer runs on the treadmill and I agree the outside feels harder, for me it's more about the breathing which I think is the cold weather, you may find that you just need to run a bit slower and just see how far you get, now that you have already graduated there is nobody to tell you that you have to run non-stop so if you need 30 seconds or so walk then take it, as your already running over 5k it's not going to affect your time much. Just smile and enjoy the great outdoors

[Irishprincess Graduate in reply to Mummysaurus]

Yes I think I'm just going to take it slowly and see how I go. Thank you.

[Legion Graduate]

I started off running on the treadmill and always found outdoors harder. I now know that to be because I run faster when I'm outdoors. It's not a conscious thing, I think it's a combination of always running on an incline and feeling a bit wobbly when I'm on the treadmill, so I take it slower.

My knees are weak (which made me favour the treadmill at first) but I think the last couple of months of running outdoors (only) has helped to strengthen them. I've just redone the whole c25k programme, and did some extra runs on the days between (when I had time). I think gradually building up like that is the best way to go to get your knees used to outdoor running. Speedwise, I'm currently running around a 12 minute mile (5 mph).

[misswobble Graduate in reply to Legion]

I've only ever run outdoors. It's the only way to go. Treadmills are for hamsters. LOL

[Irishprincess Graduate in reply to misswobble]

I'm a hamster......!

[Irishprincess Graduate in reply to Legion]

Interesting about your knees getting stronger. I had not thought about that. I will take it slowly as I don't want to be unable to run at all! Thank you.

[Legion Graduate in reply to Irishprincess]

The first time I did c25k I wore knee supports all the time and my knees didn't seem to get any stronger at all, I think because there was no need for the muscles to build up when I was always supporting them articificially! Starting c25k again from the beginning I decided to go without knee supports this time and I'm sure they have improved. Knee pain used to be a regular thing but *touch wood* my knees have been great recently. I just have to be careful not to do anything silly, like run over very uneven or slippy ground.

Good luck. I hope you find it helps you too.

[Irishprincess Graduate in reply to Legion]

Oops hit the wrong reply button. Thank you.

[AnnieF Graduate]

I started off on a treadmill and have to be a little bit careful with my knees. I used the mirrors opposite the treadmill to watch my gait and found that useful in seeing what I was doing with my feet especially on one side where I had once damaged a knee tendon. I used to run on an incline too and I concluded that that shortened my stride and encouraged me to run more on the balls/toes and with less of a heel strike. So, when I started running outside I took that info with me and consciously ran with short strides being careful to land mid foot. Mostly now that works for me. I think some people use counting to coordinate breath and steps. I think the thing about running outside is that it tempts you to run too far, too fast. So maybe just start of slow and careful and cut back if you find your knees complaining.

I guess the other thing is surface outside. I know advice is to run on soft surfaces if you have dodgy knees but I prefer running on the road because at least the surface is predictable. Especially when it's wet, grass/soft ground can be a source of twisting or stumbling. All the best.

[Irishprincess Graduate in reply to AnnieF]

Thank you so much for this. I could run around a lake (very lucky). However parts of this are a bit isolated so I think I'll start off around the roads and see how I get on. Eeek!