Running outside let's you experience running in a whole new light.
For nearly two years, since moving to New York City, I avoided running outside. I didn’t want to deal with stoplights, crazy taxi drivers, tourists who hog the sidewalk, or the weather elements. Instead, I spent my mornings at Equinox on the treadmill, enjoying the morning news and a huge fan blowing cool air.
Sure, I was bored sometimes, but overall I enjoyed the ease, consistency, and ability to track my “pace.” I use the quotation marks because I think pace on a treadmill is a very different animal than keeping pace outside.
The treadmill became my crutch, for lack of better terms. I didn’t have to think about pacing myself during a six mile run, I didn’t have to change elevations unless I wanted a challenge, and I didn’t have to deal with the elements.
It wasn’t until I didn’t see the results I wanted during multiple races that the light bulb clicked. Why should I expect to perform on race day if I’m not practicing properly? Until my NYRR races and the marathon take place on a treadmill, solely relying on a treadmill for all my mileage will not prepare me for the big day.
Therefore, starting shortly after the new year, I challenged myself to run outside more. In my head, the challenge was simple. Run outside in each of the year’s elements. If I own cold weather running gear I might as well use it. I own Lululemon breathable tanks, booty shorts, and a CamelBak for a reason. Believe it or not, their purpose is not to take up space in your drawers or collect dust.
I also knew that gradually, it would get easier and I’d see the results in my race times. As you can see from my recent race results, the hard work paid off immensely!
Here are a few of my tips for embracing the Summer Outdoor Run:
- Hydrate properly! You can’t wait until your run to start hydrating. During the summer months, I make sure to drink extra water and even some coconut water the day before and of a run, especially my long runs.
Thumbs up for CamelBak hydration!
In addition, I always carry water with me on runs longer than four miles. I have fallen in love with my CamelBak but other people love the Nathan hand water bottles.
After a long South Beach run all I wanted was coconut water!
2. Wear Appropriate Clothing One of the first things I learned during marathon training was that cotton race t-shirts are not great running shirts. They are heavy when sweaty, don’t repel sweat, and barely breathe. Cotton may be the fabric of our life but luon and moisture wicking fabric is best for running and summer outdoor athletic endeavors. I was self conscious and scared of chafing when I started marathon training outside last year and always wore Lululemon crop pants, instead of shorts. Theodora and others thought I was crazy and always told me it made my runs harder because I was so hot. Finally, thanks to Meghann’s urging, I got the courage to try shorts, and realized what a difference it makes. Now, I confidently and comfortably sport the shortest shorts possible during runs while still staying chafe free! I’ve also abandoned the cotton t-shirts for moisture wicking tanks and t-shirts.
3. Enjoy the scenery Take time to map fun and safe routes in advance using either Map My Run or Google Pedometer. Each week I try to change my route even if just by taking a right turn instead of a left. I also embrace travel as a chance to run in new cities! Over the past six weeks I’ve enjoyed runs in Bermuda, Miami, and Philadelphia! Take time to look around and enjoy the scenery each day versus zoning out to music. If a run is getting hard, focus on the scenery more than the run. Imagine sailing on the river, owning that car speeding by you, or living in the gorgeous mansions.
Not a bad view for 7am
4. Give it time Making the transition from treadmill to outdoor running isn’t easy. It takes patience, hard work, and mental durability. Your first outdoor run will probably be the hardest run you’ve ever experiences. Your legs aren’t accustomed to the change in terrain or incline, your lungs have to acclimate to the humidity and heat, and hydrating takes more thought. But, if you enjoy at least one run outside each week, you will quickly notice a huge improvement. The routine of hydrating, carrying your water, and wearing the right clothing will get easier. Finding a fun route before each run will become habit. Soon, you’ll be convincing your other hamster wheel friends that they need to head outside too. Even better, will be the first race where your body is able to deliver the results you want because it has prepared properly!
Do you have any tips you’d add to this post? Do you run outside or on the treadmill?
Yes…I am all about the all-weather outdoor runs (although I do about one a week on the treadmill to do some intervals/mix it up). I’ve learned about the cotton t-shirts too…one thing I would add is GET RUNNING SOCKS! I can’t say this enough. Training for a marathon in regular gym socks last summer gave me WICKED (not in a good way) blisters.
I avoided running outside for years too. I have no idea why! Sure it’s hotter, more humid, and harder but it’s also SO DIFFERENT in a wonderful way!
My biggest tip to people when they first start running outside is to expect pain even if they can run 10 miles on the treadmill. Oh, and to not expect to run as fast at first. Like you said – first run is the hardest.
From time to time, I do like the treadmill for its ease. But I also love a good run outside. I like how it allows my mind to wander from deep thoughts to the random stranger wearing something funny as I pass. I like my Nathan hand held but have thought about a Camelbak for my long trail runs. I also like bringing larabars and shot bloks for long runs. Fuel early and often is a great motto!
Great post! I don’t have a treadmill and am not a member of a gym so my runs began outdoors. I love going in the morning and watching everything come to life. The lights in houses, people starting cars for work. Its so wonderful. I’m a newbie and am only at running about 2 miles so all your tips are extremely helpful as I continue training in order to do a half in February. Eeeeeek!!
I am one of those odd people that enjoys the treadmill. I noticed the same things as you did though, so now I try to run outside at least once a week. Before I had my Garmin, I wasn’t always sure of my pace outside. I now know that I am capable of maintaining a faster treadmill pace because of what I have been able to do outside. That was shocking to me! This is a great post with some wonderful tips. I’ve been thinking about purchasing a Camelback as I try to increase my distance. Thanks for sharing your experiences!
Great post!
I’ve been running on the treadmill for 2 months inside. I’m up to 6 miles for my long runs. I just did my first outdoor run this week. I loved it! I went to the local park and the scenery really did make a huge difference even though it was 80+ degrees out.
My only snafu was that after only my one run outside, I got a bruised toenail! Ouch! I know that this is common in runners but I feel like it is from my one outdoor run. So strange!
I’m going to look into a camelback because it’s too much of a hassle to plan my run around trips back to the car. Thanks!
Great post! This is so interesting to me because I find running on the treadmill much, much harder both physically and mentally. I’m both faster and happier running outside, but I wish I were better at treadmill runs so I could do speed workouts that way.
When the weather is this nice, I can’t bring myself to run indoors, although I do have a healthy appreciation for the treadmill. I look at it this way: 3 out of 4 seasons, I let the natural terrain be my trainer, and in the dead of winter, I use the treadmill to really push myself on speed.
Congrats on your awesome race times — we should run together sometime!
Shayne, I agree with you regarding running outside when it’s nice. But, due to the heat and soreness, I’ll run inside today for my short recovery run.
Such a great post with wonderful information! I used to be that girl on the treadmill for every single one of my runs. Then I’d run an outdoor 5K and practically kill myself.
More recently, I’ve been doing at least two runs outside a week – I keep them short, because I’m still trying to figure out my pacing strategy. Even with a Garmin, I cannot seem to find my comfortable outdoor pace. It’ll come though.
Maria: Great job transitioning to the sidewalk. I’m glad you liked this post and I’m with you- pacing is so tough!
love this!
im coming off an injury and slowly transitioning myself from teh treadmill to outside..and it is so frustrating that my pace is so much slower! but you are right! keep on practicing!!
I gave up the treadmill over a year ago and haven’t looked back! I love the scenery, tougher workouts, and fresh air. I do have to say that I’m so jealous you can rock the shorts – I’ve never found a pair that don’t cause chafing after a few miles! Lululemon crops are my best friend 🙂