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Hi there fit friends! Despite the rather unpredictable nature of March weather, and Mother Nature's ups and downs, I think its safe to say Spring is at least on its way. With high temps hovering around 50s/60s several days out of each week I know many of you are feeling the itch to take your workouts back outside. (I know I am!) I posted a little bit ago about the benefits of taking your workout outside, and of course the change in scenery from the same news program in front of the treadmill is an obvious selling point. That being said, transitioning from indoor cardio on the treadmill back to road running can be a lot more challenging than it may seem. Outdoor running has inherent challenges (elevation, surface, etc.) which is what makes it both interesting and strenuous. So, to prepare you for this transition, I have compiled a few tips to make your first few outdoor runs a little smoother.
1. Take Your Time:
I mean this in both course and pace. Your body needs to ease into the new surfaces and changes in elevation. Consider adding some walking into your first few runs and be mindful of your body. Even marathoners walk sometimes! At the very least, go at a significantly slower pace than you are used to ramping the treadmill up to. There is nothing worse than injuring yourself the first few times back out on the road, and setting back your training.
2. Easy Does It
Chances are that the old knees and other joints are going to be less than thrilled with returning to pounding the pavement. One way to keep their complaining at bay is to add some trail or grass running into your routine, at least to start. These surfaces aren't as harsh on the joints and may save you from pain the next day (or few days!)
3. Know Before You Go:
Map your route out with a running app or website such as www.mapmyrun.com before you head out. This will allow you to plan your distance and elevation ahead of time. Many of us get caught up with the excitement of getting back outside and end up getting a little more than we bargained for. Plan ahead and ensure that your body is healthy and ready for many more outdoor runs.
*Don't forget to wear reflective gear if you're running at night, and bringing a buddy is always a good idea for safety (no matter what time of day).*
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