Week 7 complete! Any advice on running outdoors?

[se92]

I completed week 7 run 3 yesterday and I can’t believe how far I’ve come again, I am hopeful that this is my last time completing c25k and I will be able to complete it until week 9 and then keep it going afterwards 😊 I have been running on the treadmill so far due to my knee and being able to control my pace etc, I feel much more comfortable on it but I’d love to push myself and try outside but a bit nervous 🙈 any tips on making the move outside?

[IannodaTruffe Mentor]

Well done on your progress.

Getting outdoors for the first time may require some adjustment on your behalf as you get used to pacing yourself ........(go slower than you think you should)....... uneven surfaces, gradients, weather and the ever changing environment. It may take a few runs to get used to it, but persevere and you will be rewarded with all the benefits of running in fresh air and sunshine.

Have fun.

[cnou]

I'm interested in the advice you get here as I would like to make the transition to outdoors. Everytime I've tried it, I am crippled the following day. I've tried pavement and football ground - but so bad the next day I can't walk - let alone run!

Just completed wk7 run 2 (I think this is the third time in the last 18 months that I'm at this point - I've only ever got as far as wk8 run2 before going back to square one again after some weeks!)

Is it so bad to carry on on the treadmill?

[IannodaTruffe Mentor in reply to cnou]

Follow the advice in the guide to the plan on minimising impact and stretching after every run. It will make a huge difference.

[cnou in reply to IannodaTruffe]

Thank you. I have practised yoga for 25+ years and so stretching has always been part of my exercise regimen. I stretch before the run and after but that doesn't help. A doctor once told me that my tendency towards arthritis might make me suffer more from impact of hard surfaces (I'd been doing a dance class on a concrete floor and was crippled for days afterwards). I don't know how to lessen the impact of running on the joints - I've got good quality running shoes and even my socks are supposed to absorb impact! Is it that I just need to get used to it? So take it very slow and build up?

[nowster Graduate in reply to cnou]

Are you doing the right sort of stretches before? Static stretches should be kept for the end of a run.

[IannodaTruffe Mentor in reply to cnou]

As nowster says, the correct stretches for pre run are dynamic, not static stretches, as the latter can reduce the power in your muscles and possibly lead to injury.

Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow, as recommended in the guide to the plan.

Many people do not hold their stretches for long enough or put enough effort in. Hold post run stretches for 30 seconds and make sure the pull is strong enough to be on the verge of discomfort.

The guide to the plan also has advice on minimising impact, strengthening exercises and hydration, all of which will help.

[cnou in reply to IannodaTruffe]

thanks for the advice - I have looked up what dynamic stretches are and that is exactly what I am doing. So my routines are yoga sequences - sun salutations and the structural yoga therapy sequence put together by Dr Stiles (who was a runner and yogi) but they have all the recommended movements - they are not static stretches. I know that when I have run outside before, I do run much faster than on the treadmill - so perhaps I will try again and try to really slow down. It's so tempting outside, to just hare off!!

😀

[se92]

Thanks for the advice! I will definitely try to take it slow and just persevere. I always see runners outside and feel so jealous so I think it’s definitely time to go out of my comfort zone and try 🙈

[nowster Graduate]

Lots of bubble wrap against bumps, plenty of insulation against the cold, waterproofing... 🤪

But seriously, the big differences are: uneven surfaces, slopes, weather, people, traffic, smells, sights, sounds.

With a treadmill, the pace is set by the number you put into the machine. When you're freestyle, you set the pace by feel. You'll probably go much too fast to start with.

You'll also need to adapt your clothing to the prevailing conditions. You will dress too warmly at some point.

A minor, but important thing: don't forget your keys.

[Rennur Graduate]

My tip is to embrace the outdoors. It is so much better than the dreadmillEven if you don't live in the beautiful countryside, it's fantastic. Be careful, don't go down dark alleys, street lighting or natural light is so important to ensure you don't accidentally trip over!