Tips for running outside

[PerkP14]

Does anyone have any tips on running outside? I've run on a treadmill a lot and when I attempt to go outside it's a lot harder! I'm going back to Week 4 outside tonight - i completed week 9 but was only on a treadmill with no incline and at 7.1mph speed!

[carole01 Graduate]

Hi - choose a scenic place to run that is relatively flat. Along a river or towpath, beach,woods whatever you think will appeal to you. Early mornings or early evenings are a good time as you will have less people to pass or feel conscious of (I always did!). Enjoy your brisk walk first and then just take it slow- just a light jog, focusing on your relaxed posture, no gripped fists and breath, big breaths in and out. You will begin to find this far more enjoyable than a treadmill and as a consequence easier, with a desire to go further. Good luck and let us know how to get on.

[Treemouse Graduate]

I know it is a little harder than a treadmill, but the benefits are that you have the scenery, wildlife and weather to take your mind off how tired you are! It's far more interesting, and you have the feeling that you are actually going somewhere! I prefer to go early in the morning, like Carole01, you have the place (relatively) to yourself and the fresh air sets you up for the day. Good luck!

[Rupertlebear Graduate]

As has already been said, early morning if you can manage it, is best, not too warm, the world to yourself.

Try and choose a surface underfoot that's relatively smooth, otherwise you run the risk of twisting an ankle or a joint, or falling over. Plus you won't be spending all your time wondering where to pt your feet.

The great thing about running outdoors is that you can give yourself markers along the route. It's interesting to see how much further over the programme you end up running and also how much faster you can become (perhaps at a later date)

I really enjoyed seeing how nature changed from winter into spring and the fresh air certainly does set you up for the day as Treemouse mentioned.

But, all that said, congratulations on achieving week 9 by treadmill or otherwise, it's a great achievement, so don't discount it "just because it was on the treadmill"

[phillyq]

I love to run outside. a couple of easy tips from me;

- Vary your route - the best bit of outside is the variety so try running different terrain, scenary etc.

- distractions help take the focus off running so try to factor some in. Run past something you find interesting.

- plan your route before you start rather than seeing where you end up

- if you run with headphones (like me) be cautious of roads.

- Hills can be the enemy if not carefully placed in your route.

- The time of your run can be important. Running past a school at 3pm is harder for instance.

- If you run in town, factor in the annoyance factors of having to stop to get across roads

- Plan for the weather. It can be tempting to start the run with a jumper because its slightly chilly but you can regret that choice very quickly!

- If like me you run at odd times (I often run after work at 2am) or in remote locations let someone know where your going and what time incase you have an accident.

I love running outside - much more fulfilling!

[PerkP14]

Thanks all. I have got a good flat road route to start on. I live in quite a hilly area so it was hard to find. Do you morning runners eat before or after? I tried to have a banana and go in the morning this weekend but was too hard - i hadn't woken up properly and felt defeated. I can't imagine getting up too much earlier than i already do work wise. I seem to do better once i've eaten and digested! Even though I'm walking/running for only 20 minutes at a time at the moment i'm already feeling mentally much better and very awake. I also think it's helping my strength as i popped in to the gym yesterday when it started raining and did a quick 15 min run at a higher speed and incline than i'd ever done before before i had to stop for a break! Definitely going to keep it up - just feeling quite defeated at how out of breath i am getting so quickly. Am hoping this will change. Would you recommend a day break in between runs also or 2 or is it sometimes ok to not have one at all if you know you can't go for a while afterwards etc?

Thanks again x

[Pigivi in reply to PerkP14]

Hi, glad you enjoyed the open air - the benefits of being outdoors added to the run can be amazing! I usually eat a small banana about 30 minutes before going out in the morning, or a couple of oatcakes, enough for me not to feel hungry but not too much to feel sick.. Try with differen things, I'm sure you'll find what is best for you.

As for rest days, I personally need at least 2 days, and as you can read in my last post I had a 5 days break recently and the next run was easy!

Definitely at least one day rest is a must. Rest doesn't mean lying on the couch all day though... go for a walk, or to the gymn but use another muscle group - or do some gentle yoga, swim, bike, anything that is not running. The thing about rest is to allow the body to recover from the stress of exercising - and it does prevent injuries.

Oh, and well done for managing the treadmill for that long!!!

[carole01 Graduate]

Porridge and banana for me an hr before on early run but I am really an evening runner. I love the cold and will have had all day to prepare - hydration and diet wise. I personally think it depends on how far you are running and how easy you are finding it whether or not to run 2 days in a row. I would certainly never run the next day after a long run in fact i will leave 2 days the further I go. If I have done a speed podcast then I have been known to repeat again the next day or do a 5k. I am not recommending it because people on here have suffered injuries but post stretching is very important. Sometimes you have to listen to your body and not your enthusiasm! Good luck

[danzargo Graduate]

Ooooh, I could ONLY run outside! The thought of running on a treadmill and never moving makes me go all left hand side!

The greatest thing about running outside is your connection with nature. The birds, the trees, the smells of flowers - especially this time of year. I'm lucky to live right by the Thames and I run along the thames path a lot. Running by water makes you feel peaceful and on top of the world. Sometimes my routes take me along roads, which is fine but I much prefer running where there are fewer cars. It's even worth driving to a nice park if one isn't nearby, so you can absorb all the delicious things that running outside gives you.

Run outside tomorrow. Go and smell the flowers. Go and breathe in cleaner air. You know you want to......

[Becca66 Graduate]

Another outside runner here - I've never been on a treadmill in my life. I'd say, focus on the way everything changes day by day, especially at this time of year: all those flowers, birds etc are a great distraction from leaden legs. I'm lucky enough to have woods and fields to run in - though just now the the nettles are making a takeover bid for the world!