How to Get back into Running

Written by: Taylor Post, CAT

Are you looking to get back into running after a long winter hibernation? Maybe you’ve been working hard on the treadmill and want to take that training outdoors for a new challenge? Or maybe you’re like me and have been running outside throughout the winter, but you’ll be increasing your mileage or training for a race this summer or fall. Whatever the case, today we are discussing what you need to know before running outdoors this spring.

Running outside is refreshing and fun, but it might be tougher than you think! Understanding some of the differences between running on a treadmill and jogging outside is important for a smooth transition and to reduce your risk for injury. Happy trails!

​Warm Up

• A gym setting might make it easier to remember to warm up, but it is just as important to warm up properly once we get outside. Dynamic movements and running drills are your best bet, as they are more functional for running and don’t usually need equipment. Think high knees, butt-kicks, skips and leg swings etc.
• I would recommend a good 5-10 min warmup before running. Myofascial release such as foam rolling or massaging your feet with a lacrosse ball are also great tools to prep your body for a run.

Start SLOW

• Indoor runs are in a controlled environment. Moving outside introduces a number of variables such as the weather, wind, elevation and surface type. It is best to start at a slower pace until your body is able to adapt.
• One of the biggest differences when running outdoors is learning to pace yourself. A treadmill is able to set the pace for you. Once you move outside you will need to develop your different paces (easy, tempo, race etc) and practice both moving between them and maintaining them. This takes time and practice, so be patient with yourself!​

Be Mindful Of The Terrain

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• Running on concrete or pavement is much harder on our joints than a treadmill. If possible, switching up to a softer trail (dirt, gravel or even grass) can be much easier on the body and can go a long way to prevent injury.
• That being said you will need to be aware of uneven surfaces, holes or other tripping hazards. Even the camber or slope of roads can affect running mechanics.
• In general variety is key when it comes to exercise and preventing overuse injuries, so avoid repetition in your running routes.

Plan Your Route

• Pre-determining a running route will set you up for success with your outdoor training. It will help you avoid getting lost or ending up with more mileage than intended. You will also be able to anticipate any hills or difficult terrain.
• There are a ton of great apps and websites available to help plan your route, or to try out different trails.
• Running with a group or a more experienced runner is also a great way to explore new areas.

Dress Properly

• Make sure you are paying attention to the weather and are appropriately dressed for the conditions. Being too cold or warm can lead to a very uncomfortable workout. Opt for layers that are breathable, sweat- wicking and quick-drying that will help keep you dry and comfortable while running.
• A change in season may be a good indication to invest in a new pair of running shoes. Proper arch support and shock absorption is essential to keep our joints healthy!

Hydrate

• Staying hydrated is always important while exercising, but the higher temperatures and increased workload will likely lead to dehydration. Some runners wear a hydration pack or handheld bottles to drink while running. If this is not possible make sure you’re hydrating before a big run and replenishing fluids after.

Pay Attention To Your Body

• The most important tip is to pay attention to your body and don’t push too hard too quickly. If you experience any pain or persistent soreness, this may be a sign to dial back a bit.

• Finally, if you are concerned about running injuries you can also consult an Athletic Therapist here at Insahyu! We can not only diagnose and treat your injury, but also help you modify your training to get you back to running as soon as possible. An Athletic Therapist can also identify muscle imbalances and prescribe strength training exercises to help prevent injuries before they develop.

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