Maria

[Maria62]

I have been doing Couch to 5K on a treadmill at the gym. I am now on Week 9 day 1 and, after this week, would like to try running outside but really worried. Is it much harder outside than in a gym? Some encouragement please.

[rmnsuk Graduate]

I ran on the treadmill up to w9r2. I then did w9r3 at parkrun outside.

It was different, but not necessarily harder or easier. I started much too quickly and struggled at the end. But it's far more engaging watching for mud and lumps and bumps where you put your feet. Corners are different and wind resistance.

Run slowly and keep going and you'll be OK. You'll be used to it after 2 or 3 runs.

If you do decide to do parkrun - don't forget to register and take your barcode.

[Maria62 Graduate in reply to rmnsuk]

Thanks so much for that. Thought about the Park Run but will have a few runs outside first. Great tip about registering and barcode - I had no idea.

[Bluebirdrunner Graduate]

Well done for getting to week 9 thats fantastic.

Maybe try and choose a route that is fairly flat if you can, for your first few outdoor runs (not easy for a longish run)

and when you start go very slowly, better to be able to push on a bit if you feel you can nearer the end.

Its different to indoors cos you have to watch where you're going a bit.. but still keep your head up and shoulders down. The fresh air and feeling of freedom is lovely though.

Your speed may go up and down a bit as you tackle the terrain.

Im excited for you, I think you will find it fun (especially afterwards anyway. )

Good luck let us know how it goes...

[Maria62 Graduate in reply to Bluebirdrunner]

Great tips and given me the confidence to have a go outside. Thanks you so much.

[Finallyfitat40 Graduate]

Hi Maria,

Sounds like you have followed a similar approach to the plan as me. I did all of the program on a treadmill and only started to run outside once I had graduated. Running outside is different but nothing to worry about as Couch to 5K provides such a good platform for you to improve on. Do make sure you have suitable running shoes though as this makes a huge difference and is really important to help avoid injury.

Once I had graduated I set myself a challenge of attending a local parkrun, I allowed myself four weeks of running 3 times a week outside before I was brave enough to go to my first parkrun. I was very apprehensive but once I was there loved every minute of it.

I would strongly recommend that you try and find a local parkrun and give it a go. Couch to 5K started me on my running journey but it has been parkrun that has kept me interested as it is such a fun, inclusive environment. It doesn't matter how young or old, quick or slow you are it is just a really rewarding event to take part in.

I have been running for over two years now and my only regret is that I didn't start years ago as I absolutely love it!

[Maria62 Graduate in reply to Finallyfitat40]

Thanks for that. I saw runners going on a park run this morning as I was going into the gym for my week 9, day 1 - first 30 mins. yippee.

I felt very envious of the park runners but think it is a great idea to do a few runs outside first. Feels great knowing someone has been in the same situation, so thank you.

[Bluebirdrunner Graduate]

Just a thought Maria, I take a small hand held water bottle with me (karrimor got it in sports direct) so that when i stop running i can have a drinkof water on my warm down walk.

Thought I would mention it cos at the gym you can put your water on the treadmill. I find it helps recovery to take on some water straight away.

[Maria62 Graduate in reply to Bluebirdrunner]

Brilliant tip. Thank you.

[JoolieB1 Graduate]

I just found it to be very different. I only did 1 week of C25K on my treadmill before going outside. I find running outside much more varied and fun which makes me want to run more. The soft ground is kind to my joints too but the uneven ground seems to make my whole leg work harder. As long as you breathe well, deeply and slowly and run slowly, you should be fine. Choose somewhere nice and flat.

Looking forward to hearing all about it. Julie 😀

[Maria62 Graduate in reply to JoolieB1]

Thanks for those tips - really encouraging.

[Coddfish Graduate]

I think in many ways it is easier than running on a treadmill. You have variety and things to look at, you can enjoy the fresh air. A few tips, if I may.

1. Wind is one of the biggest issues - always check strength and direction before you go out, and try to plan your route so you don't run into a headwind of more than a Force 4.

2. Start out with a fairly flat route and with ways you can shorten or lengthen depending on how you feel.

3. Listen to how you are running, you want to be avoiding flapping feet and to be keeping your breathing under control, it's quite easy to go off too fast.

4. Think about safety - make sure someone knows your route and expected return time, run where there are other runners if possible but certainly where there are other users, run in daylight at least to start with. If you are running in the dark, make sure you are visible. If you are using headphones make sure you can also hear what's going on around you.

5. Clothing - I dress for about 8-10 degree C above the "real feel".

Others have said do Parkrun. Parkrun is fantastic but I would build up a bit of experience running outside before doing one or you probably will go too fast and burn out.

[Maria62 Graduate in reply to Coddfish]

Thank you for all those helpful pointers. They have been so helpful and encouraging. I will bear them all in mind.

[islandrunner Graduate]

Can't really add much. Treadmill and outside running are 2 different experiences, I don't think one is easier than the other, they are both difficult but in different ways.

Be prepared to struggle a bit until you find your way. So go slow !

Might even be worth a wee 5 minute "check it out" run to see what it feels like on your rest day before attempting the 30 minute run !

I did it the other way around, a year of running outside and recently have done a few treadmill runs. The treadmill was a bit of a shock to the system, pace felt totally alien, legs going all wrong !

Much more interesting though outside. Have fun.

[Maria62 Graduate in reply to islandrunner]

Thanks for that. I will give it a try.