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How to Start Running Outside

Indoor runs tend to be in a controlled environment. When you head outside, there are a lot of variables—weather, wind, elevation, and surface type just to name a few. Start at a pace that is a bit slower than your treadmill runs to get used to the outdoor differences. Once you adjust, you’ll be on your way to running your previous pace, if not faster.

Utilize walking breaks.

When you first start running outside, walk breaks that you didn’t need on the treadmill could be useful. A walk break does not mean you failed your run. On the contrary, it could help you run longer. Inserting one or several 30-second to one minute walks into the middle of your run can extend your workout and allow you to feel stronger.

Plan your route in advance.

Part of the appeal of a treadmill run is that it requires much less planning. But the variety involved in going outside makes the little bit of extra work beforehand worth it. Setting up a predetermined running route will help you succeed on your outdoor journey.

Bring essentials with you when you run.

Always take some type of identification on a run, whether it is a license or a Road ID. Carrying cash or a card can be helpful for water breaks if you are in an area without fountains. Or you can plan to carry water, supplemental nutrition, and your phone with you in a running vest or belt.

Switch up the surfaces you’re running on.

When you start running outside, it’s important to incorporate some variety into the surfaces you run on. Only running on pavement can be hard on your legs, so be sure to switch up your route every now and then.

Having fun on the run is the best way to adapt and enjoy your time outdoors.


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