Running outside is enjoying a moment of newfound popularity thanks to the COVID-19 pandemic. When gyms and fitness centers closed earlier this year, many people took their exercise routines outdoors and discovered just how rewarding it can be to run outside.
It's a terrific way to get in shape and get healthy without a huge financial commitment and has been a go-to solution for weight management loss and cardiovascular exercise for decades. Not to mention the benefits to mental health - which we all need to take care of these days! But, like most things, comfort comes in what you know and if you don't know how to run outside, you might shy away from it simply due to being intimidated.
But I beg of you – don't let that fear stop you! There is nothing to be intimidated about by running outside, whether you're new to the practice or are getting back to it from time away. Here, I want to share 5 tips to help you learn how to run outside so you can experience the freeing feeling and reap the benefits of this simple, low-cost, no-pressure exercise.
Savage Tips On How To Run Outside as a Beginner
1. Expect it to Be Different.
There is a tremendous difference between running on a treadmill or indoor track and running outdoors. You'll be dealing with uneven surfaces (which providesd added challenge!) as well as things you never had to worry about before like the weather, traffic, and routes. You may be hindered by allergies, humidity levels, slippery routes, heat or cold. That's okay. It's all part of running outside. The key is to be aware that these challenges may crop up and be prepared to deal with them. Choose clothing that will keep you comfortable during your runs. You may find yourself wearing more layers than usual or buying running shoes with a waterproof coating. You might need to slow down, decrease your distance, or run at different times of day depending on the weather, time of year, or even the time of day. Embrace these little idiosyncrasies as part of the challenge! Soon, they won't even register as a challenge anymore.
2. Take It Slow.
Or as I like to say: Set the bar low! Running outside looks so simple. What could possibly go wrong? One of the biggest mistakes I see in beginners is setting unrealistic expectations. There is something to be said for the ease of tying up your shoes and heading out the front door to jump right into your workout, but without realistic goals and preparation, you can find yourself defeated before you've made it to the end of the block. If you are new to running, your body is going to need some time to adjust. Give it this time. If you have never run before or haven't run in a long time, I recommend starting with a run/walk routine and setting a time limit. Start slow and build from there as you feel comfortable. Make it fun and not something you dread. Focus on feeling good, not the calories burned (as you know, your exercise is the icing on the cake to weight loss, not your tool for losing weight). A newbie routine may be a 20-minute run/walk that looks like 1 minute run, 3 minute walk, off and on until you can do it with ease. Gradually, increase the amount of run time until you are running the entire 20 minutes and taking a 5-minute walk before and after to both warm-up and cool down. Play around with the run/walk ratio to find what works best for you. Then build and challenge yourself from there.
3. Set Small Attainable Goals and Create a Habit.
Goals are important for progress, but they look different for every person. Decide why you are running and what you want to achieve. Are you looking to beat your time or go longer distances week after week to build up to a race? Are you running to lose weight? To decrease stress? Do you just need a half hour out of the house and away from the kids, work, and laundry? These are all legitimate reasons to run outside. Keep your why in mind and make running a habit. Even if you start out walking more than you run, the important thing is to, for lack of a better phrase, "just do it". Remember: 5 minutes is better than no minutes! Get into the habit, get used to the movement, get your feet used to bearing weight. Don't get bogged down by times or distances at first. Just let your mind and body get used to the idea of running and develop an enjoyment of the process. Start with something small and doable like 20 minutes 3 days a week and increase your workouts from there as you progress. Before you know it, you'll be experiencing that "runner's high" you've heard so much about.
4. Safety First.
You'll need to be more aware of your personal safety when running outside. We've already touched on proper clothing, but you also need to pay attention to your surroundings and where you run. Know your route. Don't take that path that beckons you through the park unless you know where it goes. The last thing you want to do is get lost! If it's raining, the roadway or trail might be slippery. Maybe skip the playlist for a while until you get used to your route so you can be more aware of traffic patterns and your surroundings.
And running is hard on the body! Walking, too. So cross training is important. Get those muscles going and moving so you can maximize your progress and stay injury free (not to mention increase your caloric burn!). Check out my Youtube Channel for tons of quick workouts for functional movement, injury prevention, and building lean muscle! (www.youtube.com/savagewellness)
5. Develop a Proper Technique.
Warmups, cool downs, and days off are incredibly important in developing an effective running program. Warming up gets your body and mind ready for the run; you'll find yourself able get going easier and run longer when you are properly warmed up. Blood and endorphins get flowing early on, keeping you energized throughout the run. Cool downs have the opposite effect, lowering your heart rate and respiration rate and bringing your body back down to a resting state. A short walk is all you need for an effective warm up or cool down. Spend some time stretching before and after your run to prevent injury and just enjoy the feel of your limbered up body moving in new and different ways. Check out this video for some post-workout stretching techniques!
Just because you don't know how to run outside doesn't mean you can't ever run outside. I truly believe that anyone can be an outside runner. The key is to maintain your motivation levels until you can run with ease. You do that by making running a habit, practicing good form so you don't get injured, and setting goals so you can see the results of your efforts.
What about you? Do we have any runners out there? How did you get started and what kept you motivated during that time?