How to Run Outside: 5 Tips for Running Outdoors

Whether you’re a new runner or more accustomed to treadmill training, here are some simple tips for starting to run outside.

• Wear the right shoes. Whether you plan to run on the pavement or a trail, you’ll need to invest in the right pair of running shoes. Specialty running stores can recommend a shoe that's best for your foot type and help make sure it fits properly.
• Wear the proper clothing. Your clothing should be appropriate for the weather conditions. For running in cold weather, invest in breathable, warm layers of clothing made of Gore-Tex or nylon, a hat and gloves, and a lightweight fleece. In warm weather conditions, wear sweat-wicking, light-colored clothing. A moisture-wicking sports bra, or loose-fitting shirt, is always a good call.
• Invest in running gear. Runners can rely on several accessories to take their workout to the next level. A good water bottle, one with a sports cap, allows you to get the proper amount of hydration without having to stop to remove the lid. You’ll also want a way to carry your phone, such as an armband strap, so you can listen to your favorite playlist or podcast while you run. Although it’s not necessary, a smartwatch can be useful for GPS tracking and heart rate monitoring.
• Ease into your training with the run-walk method. As a beginner, you may get discouraged if you try to run longer distances too quickly. Instead, build up endurance by alternating running with walk breaks. Begin your first run with 30 minutes of brisk walking. Each workout afterward, gradually decrease the amount of time you walk and increase the amount of time you run. After seven weeks, aim to work out for a full hour, alternating between two-minute running intervals and one-minute walking intervals. If this ratio of run-walk intervals is too easy, alternate between five minutes of running and two minutes of walking.
• Practice cross-training and strength training. Mixing up how you work your muscles is crucial for reducing your risk of injury. Once or twice a week, try out other forms of aerobic exercise (like swimming, cycling, or elliptical training) or strength training exercises (like weightlifting, resistance band workouts, or calisthenics). These non-running workouts will activate different muscles and will ultimately benefit your running workouts.

Consider these additional tips for running outside.

1. 1. Take the scenic route. If you’re looking for additional motivation to go running, choose new or interesting locations for your first several runs. This may not be your final running route, but a picturesque location can be a good reason to get moving, especially the first few times.
2. 2. Aim to run on softer surfaces. Running on hard surfaces, such as concrete, can take a toll on your body. You can lessen potential soreness by aiming to run on softer surfaces, such as grass or dirt.
3. 3. Warm-up with dynamic stretching. Don’t forget to stretch. Dynamic stretching involves repeated movements and prepares your muscles. Some ideal warm-up stretches for runners include walking lunges and squats. Choose stretches that work the lower body, especially the hamstrings, quads, and calves.
4. 4. Run with others. Consider running with a partner or look for a local running club. Running at a conversational pace prevents you from overexerting yourself, which therefore enables you to run for longer. It also mitigates some safety concerns you may face when running alone.
5. 5. Use a running app. There are countless apps devoted to helping beginning runners start their running journey. These apps can help you create a running plan and provide virtual running coaches who keep you on track and instruct you on proper running form.

Whether you’re toeing the line at a running track or road running, there are numerous benefits to running outdoors:

1. 1. Accessibility: Running outside is free, and you can do it anytime and anywhere, regardless of gym hours. The only thing you need is a good pair of running shoes.
2. 2. Speed: You can change your running speed immediately on an outdoor run, without any adjustments to equipment.
3. 3. Lateral agility: More muscle groups are activated when you're running outdoors, particularly the glutes and hamstrings, because you're running in various conditions: uphill, downhill, through twists and turns, and over uneven terrain.
4. 4. Motivation: Running to a specific location, exploring a new area, or trail running can naturally inspire you to run longer distances. Running outdoors can also help you get some fresh air and vitamin D from the sun. Plus, outside running doesn’t have the monotony some people experience during treadmill workouts.

There are some disadvantages to running outside, including bad weather, safety concerns, and joint impact:

1. 1. Weather Conditions: Running outside exposes you to the elements, particularly inclement weather. Rain and snow can affect your stride and stability, and heat and humidity can cause heat exhaustion and dehydration. Wind resistance can also make running outdoors difficult.
2. 2. Safety: Outdoor runners can slip, fall, or run into moving vehicles. Running outside can also be risky if it’s dark outside and there is low visibility. It can also be unsafe if you’re alone in an area with few pedestrians. Exercise caution and have safety measures in place when you go for a run outside.
3. 3. Joints: Running on a hard surface can stress your joints, leading to impact or overuse injuries.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Before you toe the line, you must learn proper running form and training techniques. Discover Joan’s approach to running technique, strength training, and racing when you sign up for the MasterClass Annual Membership.