Treadmill or Outside Running

Q&A: What's The Best Way to Transition From The Treadmill to Outdoor Running?

Find out how to make the switch safely.


The question: "I've spent the winter on a treadmill. How can I get my body used to running outside again?" 

The expert: Susan Paul, exercise physiologist and program director for the Orlando Track Shack Foundation 

The answer: For the last several months, your body has benefited from the soft, even surface of the treadmill. Now you'll be hoofing it on hard pavement, so take the transition slowly. "Cut your weekly mileage by about 30 percent, and only run every other day to give your body adequate rest and recovery time," says Paul. The muscles and connective tissues in your legs need time to toughen up so they can handle the extra stress; it's similar to the way your skin forms calluses for self-protection, says Paul. Rushing yourself when your body isn't ready will boost your odds of an injury. 

MORE: 6 Common Running Injuries and How to Cure Them  

"Spend two weeks at this reduced mileage, then add mileage back at 10 percent a week if you're not feeling sore," says Paul. Also, don't expect your best performance when you first hit the road. The climate-controlled gym environment, combined with the treadmill belt that encourages your legs to move at a set pace, make indoor workouts easier than the same activity in the great outdoors. "Typically, runners are 30 seconds to as much as two minutes [per mile] slower outside," says Paul. 

MORE: How to Set Your Race Pace 

Speaking of climate, getting used to the weather is essential. "Temperature and humidity levels will impact your pace and exertion level, so take things slow at first," says Paul. "Choose cooler times of day, like morning or evening, to start out." Dress properly (layer up, especially since spring temperatures can fluctuate wildly), increase your water intake, and enjoy that incredible rush of feeling your body soar through the open air.

MORE: 5 Ways to Be a Happier and Faster Runner   

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