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:

1. 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.

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.

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.

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?