Get Some Spring in Your Step: Transitioning from Indoor to Outdoor Running

Authored by Dan Greenhill, MPT, Regional Director, ATI Physical Therapy, Merrillville, Indiana

Many runners have had cabin fever over these past winter months and have been limited primarily to treadmill running.  Now that Spring has arrived and we've had a small taste of warmer weather, those treadmill runners will soon be hitting the pavement for some long awaited outdoor runs.  It’s important to keep these tips in mind when making the transition from treadmill running to running on pavement:

• Softer running surfaces such as a treadmill are easier on your joints compared to asphalt and concrete.   Keep in mind that running on asphalt is a lot more forgiving on your joints then running on concrete.  
• Remember to maintain a proper stretching regimen.  Warm up first with some light stretching before you take off for your run.  Stop and stretch at the mid-point of your run as this will allow a better stretch for your warmed-up muscles.   Remember to stretch again at the end of your run in order to avoid stiff and sore muscles.   
• As far as distance goes, maintain your usual treadmill distance during the 1st week of outdoor running in order to acclimate to the change in running surface.   Gradually begin increasing your distance outdoors during the following weeks in order for a safe, healthy transition to outdoor running. 
• Always remember to maintain your running shoes and only keep them for no more than 300-400 miles. 

Follow these tips, and enjoy your run and the weather!