By: Klean Team Sponsored Run Coach & Athlete Stacey Gross
The days are getting longer, and the weather is starting to feel more like spring every day which means it’s time to get outside to train.
Whether you took the winter off to rest from the fall race season or your focus was base building indoors, here are a few tips for how you can transition to training outdoors.
It is always so tempting to push the pace and distance during your first few runs outside. You are excited and the sunshine on your skin feels good after months of indoor gym workouts. But it’s important to remember to slowly increase the intensity of your workouts to avoid getting injured.
Keep your runs at an easy conversational pace and depending on your goal, gradually increase your weekly mileage. After a few weeks of easy runs, start to introduce some speed by adding strides at the end of your run. Strides will help you run more efficiently and improve your running form. They are a great way to prepare the body for higher-intensity workouts.
Run for Time
Training outside may feel overwhelming especially if you have a specific distance goal that you are working towards. To make it feel more manageable, start out with time-based runs. Your body does not know the number of miles that its covering but it does know the amount of time that you are spending on your feet. As run time increases, the more your body is going to need to help you feel strong from start to finish- this includes nutrition before, during and after your run.
Be Aware of Your Surroundings
When you are training inside you are able to control the environment. As you transition to outdoor training there are a few things you need to remember to ensure that you are safe.
- Run against traffic NOT with traffic
- Wear bright colors or lights if running in the dark
- Keep distractions minimal (lower music volume and limit looking at your phone)
- Watch the road/sidewalk ahead of you to avoid falling or stepping on something
- Let someone know your planned route and do not post it ahead of time on social media
Have a Positive Mindset
If you find yourself feeling frustrated after your first few outdoor workouts, remember that every week you are going to get stronger and they will start to feel easier.
Remember that you GET to work out every day and that you do not HAVE to.