I regularly run between 50 - 80 miles a week in all kinds of conditions. I have also been running for 20 years and am a UESCA certified running coach.
Key Takeaways
- Embrace the unique challenges of outdoor running to transform your workout into an exciting adventure while adapting to weather conditions and obstacles.
- Start slow and steady by incorporating walking/running and gradually building endurance to prevent injury and boost confidence.
- Plan your running routes and equip yourself with the right gear to enhance safety, comfort, and enjoyment in your outdoor running experience.
How to Start Running Outside
Outdoor running is a thrilling change from the monotony of treadmill workouts.
As you lace up your running shoes and step outside, you'll quickly notice the unique challenges that come with it. Uneven surfaces, weather variability, and unexpected distractions are all part of the package.
But these obstacles are what make running outside so rewarding. It can make the miles fly by far quicker with lots going on around you.
Weather adaptation plays a significant role in outdoor running. Each season brings its own set of conditions, from the crisp air of autumn to the sweltering heat of summer.
Wearing appropriate clothing, such as layered outfits, can help you stay comfortable and safe. Adjusting your running time to avoid the hottest or coldest parts of the day is also a smart strategy.
You will find out what time of day you like running most, and once you build it into your routine, it will all become easier; I personally love running in the morning.
Awareness of potential obstacles such as slippery routes, traffic, and busy areas can enhance the safety and smoothness of your runs. These factors might seem daunting at first, but they add a layer of excitement and unpredictability to your runs. Embrace these challenges, and you'll find that running outdoors is not just a workout but an adventure.
Start Slow and Steady
Starting slow and steady is crucial to a successful and enjoyable running journey. Beginning with manageable goals will help you build a strong foundation and prevent injury.
Start with something small, like a 20 minute session three days a week. This approach allows your body to gradually adjust to the new activity.
A run/walk routine can be really useful for beginners. This method involves alternating between running and walking, helping you stay within your personal fitness level and ability while building endurance.
You might start with 30 seconds of running followed by 2 minutes of walking, gradually increasing the running intervals as you feel more comfortable.
Walking breaks are beneficial, especially when adapting to new terrain, and can help you run longer without overexerting yourself. A brisk walk can also be a great addition to your routine.
Walking briskly up steep hills can facilitate the transition to running on inclines. This practice strengthens your muscles and prepares you for more challenging runs. Remember, the goal is to feel stronger and more confident with each run.
Patience and consistency are your allies in this journey. As you progress, you'll notice improvements in your pace, endurance, and overall fitness.
Plan Your Running Routes
Planning running routes ahead of time is essential for a smooth and enjoyable experience. Knowing where you're going helps you avoid getting lost and manage your distance effectively.
Apps like MapMyRun or Strava can be invaluable tools for discovering and planning new routes.
Exploring new routes can add a sense of adventure to your running routine. Consider running to a favorite café or park or to meet up with friends.
This keeps the experience fresh and exciting. Running in new areas not only prevents boredom but also challenges your body with different terrains and inclines.
For a time, I used to run back from work, which was always a great way to save some money and beat the traffic.
Safety should also be a priority when planning routes. Opt for well-lit areas with sidewalks or dedicated running paths to minimize the risk of accidents. Familiarize yourself with the route's layout, including any potential hazards or high-traffic areas. Planning ahead ensures a smooth and enjoyable running experience each time.
Equip Yourself with Essential Running Gear
The right gear can significantly enhance your outdoor running experience. Your running shoes are the most critical piece of equipment.
They provide essential support and protection for your feet, so investing in a good pair is crucial. Make sure to choose shoes that match your foot type and running style.
Appropriate weather-specific attire is also essential. Layered clothing helps manage body temperature, allowing you to add or remove layers as needed. In colder conditions, a lightweight, breathable running jacket can keep you warm without causing overheating. Opt for moisture-wicking materials to keep your body dry and comfortable during your runs.
Staying hydrated is another crucial aspect of running. Make sure to drink fluids before and during your runs to replace lost fluids.
For longer runs, hydration packs can be very convenient, providing easy access to water. Additionally, and particularly if you are going for a longer run, always carry essentials like ID, cash, a phone, and possibly some snacks for energy.
Safety gear is equally important. Reflective clothing and accessories are crucial if you're running at dawn, dusk, or night. Protective accessories like sunglasses can shield your eyes from harsh sunlight. Running in shaded areas or applying sunscreen can help prevent sunburns.
With the right gear, you'll be prepared for any running conditions, ensuring a safer, more comfortable experience.
Vary Your Running Surfaces
One of the joys of outdoor running is the variety of surfaces you can run on. Varying running surfaces can make workouts more enjoyable and reduce the risk of injury. Softer surfaces like grass or dirt trails are gentler on your joints and can alleviate strain.
Trail running offers a unique experience, allowing you to enjoy beautiful views while strengthening the stabilizing muscles in your feet and ankles, with one foot on the uneven terrain of trails providing a natural workout for these muscles, making you a stronger and more resilient runner.
However, it's important to wear appropriate trail running shoes to navigate these surfaces safely. Trail running shoes tend to have better grip and a more durable upper than road shoes. This increases their performance and lifespan.
Running on roads offers a firm surface conducive to faster paces, but balancing road running with softer surfaces to avoid soreness from the high impact. I like to do my longer runs on a dirt trail, which can help my legs recover quicker from the effort.
Incorporating different surfaces into your routine enhances your running experience and builds a more resilient body.
Develop a Safe Running Routine
Prioritizing safety is essential when running outdoors. Outdoor running increases the risk of slipping or tripping due to unpredictable surfaces, so it's important to stay alert and aware of your surroundings.
Avoid high-traffic areas and choose routes with features like sidewalks, pavements or dedicated running paths.
Informing someone about your route and expected return time is critical. Carrying identification and a phone can be lifesavers in case of emergencies.
Incorporating cross-training can be a great way to help stay injury free. Incorporating activities like cycling, swimming, or strength training can help you build fitness which can translate across to your running.
Tracking running data with apps or a GPS watch identifies patterns and areas for improvement, ensuring a safe and effective routine.
Set Realistic Goals and Track Progress
Realistic goals are vital for maintaining motivation and observing progress. Decide why you are running and what you aim to achieve, whether it's improving fitness, lose weight, or preparing for a race. Having specific training goals can provide a sense of accomplishment and keep you focused.
Using tools like a GPS watch to track your distance and pace can be extremely beneficial. This data helps you monitor your progress and make necessary adjustments to your training.
Good form, habitual running, and achievable goals maintain motivation and show tangible improvements over time.
Warm Up and Cool Down Properly
Proper warm-up and cool-down routines are crucial for injury prevention and performance enhancement.
Dedicate at least 10-15 minutes to warming up and cooling down, regardless of run intensity.
Warming up prepares your body and mind for the activity ahead warming the muscles gradually which is particularly important, remember on colder days you may need to add a bit more time on to your warm up before you get going.
Cooling down gradually helps redistribute blood from active muscles, clearing out lactate and reducing soreness. It is also a great time to think about your run, how you felt during your workout, what went well, and what you would do differently next time.
Make Running Fun
Running should be enjoyable, not a chore. Joining a running group or club or finding a friend to run with can make outdoor running more enjoyable and provide additional motivation.
Many running clubs often incorporate social elements, making the experience even more engaging. I have made a lot of friends through endurance sports and, in particular, through running groups and clubs. Sharing a common interest is a great way to meet new people.
Exploring different types of routes, like loops or out-and-backs, can keep your runs interesting. Planning a destination run to a favorite brunch spot or coffee shop can also make your runs more enjoyable.
Listening to some music, audiobooks, or podcasts while running can enhance your enjoyment and make the time pass quickly.
Summary
Outdoor running offers a unique and rewarding experience that can greatly enhance your fitness journey.
A top tip is certainly to run with a group or friend; they can guide you on new safe routes to try, and you can learn from a wealth of experience, which can speed up your outside running journey.
By embracing the challenges, starting slow, planning your routes, equipping yourself with the right gear, varying surfaces, developing a safe routine, setting realistic goals, and making the activity fun, you can enjoy a fulfilling and injury-free running adventure.
Lace up your shoes, step outside, and start running towards a healthier and happier you!
Frequently Asked Questions
How do I start running outside if I've never run before?
The best way to start running outside is to begin with a run/walk routine, gradually increasing your running intervals as you gain confidence.
What should I wear for outdoor running?
For outdoor running, it's essential to dress in layers suited to the weather and wear moisture-wicking materials, along with a solid pair of running shoes. This way, you'll stay comfortable and focused on your run!
How can I stay safe while running outside?
To stay safe while running outside, always inform someone of your route and carry identification. Choose safe paths and stay aware of your surroundings to keep yourself secure on your run!
How do I stay motivated to keep running?
Stay motivated by setting realistic goals and tracking your progress. Joining running groups and mixing up your routes will keep your runs fresh and exciting!
What are the benefits of varying running surfaces?
Varying running surfaces can help reduce your risk of injury, build strength in different muscle groups, and keep your workouts exciting. Embrace the diversity for a stronger, healthier running experience!
