Transition to Outside Running

[chalky78]

Hi All,

I am currently completing the program and have the end in sight. However, currently I have been running at the gym on a treadmill. The aim is to run the park runs when I can, so need to start running outside.

However, when I started I hadn't seen the recommendation to run on an incline. I wondered if anybody else had done this and how much difference it makes when you head outside? Do I need to try and use an incline now?

Thanks for any help

[GoGo_JoJo Graduate]

Start using it now, although some say it makes little or no difference. When you get outside just be aware it might feel a bit harder. You'll manage though 👍🏻😁

[MadDave]

Just try the park run and see how you get on. You can walk it if you don’t feel like running and you’ll meet a whole bunch of friendly runners of all ages and speeds, many of them C25k graduates. It’s fun!

[LeeU Graduate]

Ok, I have a little experience of this as I transitioned to outdoor running recently after completing the program twice on a treadmill.

The main issue will be pacing, up until now the treadmill has done that for you and, this was my issue, pacing yourself may be a little hard to start with.

Don't expect to just go outside and run for the same amount of time, running outside uses more muscles that running on the treadmill, mainly the muscles on the back legs that pull you along, you hardly use these on a treadmill as the ground moves for you.

I had the advantage of my wife doing the program so I used her as a pacer to make sure I wasn't going too fast. I also set a few speed alerts on my Garmin, one for an upper pace and one for a lower pace to keep me in a narrow-ish speed band when I went out on my own.

I think I took about 5-6 runs, I still run on the treadmill from time to time (mainly when the weather is bad or I want to do HIIT type intervals).

With regards to the incline, the usual reply is 1% minimum incline but this doesn't really mimic outdoors to greatly, no gusts of wind, extra incline, declines, etc. I put between 2-4%/degrees on each run before I went out and it helped.

Start slow, and only aim to do 10 or 15 minutes but complete what you can without pushing yourself. Increase the time running each time you go out, don't worry about speed or distance as yet, get up to the 30 minutes running over several runs and then look at distance and speed.

Any questions just fire them over.

[damienair Graduate in reply to LeeU]

Great reply.

[MelwynD Graduate]

I did the entire C25K and few weeks after that on a treadmill (had to really). Then I just went for a 10K race (the main reason I did C25K). The main issue as mentioned by Lee is pacing yourself. Also as the ground was bit wet, I was afraid of slipping and bit careful when putting my foot down causing me to get shin splints (shin pain). These issues don't come up on a treadmill. I never ran on an incline, as I didn't really want to push myself but I don't think it makes a difference.

[chalky78]

Thanks for the posts, really helpful!!