Transitioning Back to Outdoor Running

Spring is here! It is that amazing time of year where the days are getting longer, the sun is starting to shine, the snow is starting to melt, and the temperatures are rising just enough where we start to venture off our treadmills onto the roads again. Some athletes in the upper north will spend 2-4 months running 80% of their runs on the treadmill! We chatted earlier in the winter about the pros/cons of running on the treadmill. The biggest factor at play is that treadmill running is different than outside running. Making the transition to outdoor running again can be a tricky time for athletes, and we want to make sure we do it gradually to avoid injury.

How is the stride/gait on the treadmill different from on the road?

Hamstring use ‘keeping up with the belt’ vs pushing off the road

Lateral movement/no turns on the treadmill

Harder surface outside/ treadmill is cushioned

Wind/Hills/Sun

How should someone start the transition back into running more outside?

What is the best way to gradually transition off the treadmill?

What should someone do to ensure they don’t get injured outside?

If something feels off or harder - what should you do?

How long does it usually take to fully transition back to 100% outside running?

Will it feel harder outside running for some people?

Will the find/elements be a factor for awhile?

Any advice for people who will be racing shortly after making this transition?