That treadmill may have gotten the job done during the cold winter months, but for scenery-searching, sun-seeking fitness fans, the great outdoors is a welcome change; and a different kind of workout!
When running on land, we must contend with the environment. Weather conditions such as wind and rain, the changing grade of the roads, other traffic, hard surfaces and wet, slippery terrain can make for a challenging run.
However, adjusting to the variation of surfaces outside is actually healthier for your body. Changing surfaces, speeds and inclines all help keep the body from overusing the same parts. It’s easier to maintain a consistent running speed on a treadmill, so don’t be frustrated if your pace seems slower on the streets. Here are some suggestions that will make the transition from treadmill to terrain much smoother.
Check your equipment. The great thing about running is that you don’t need much gear, but a good pair of shoes will help keep you timely, on your toes, and injury free.
Say goodbye to the walking or running shoes that have been covering your feet all winter. Sloshing around in melted snow and other cold weather elements contributes to huge wear-and-tear on a pair and your feet need all the support they can get.
As a general rule, running shoes are good for walking, but walking shoes are not good running shoes. Podiatrist Bob Baravarian, Chief of Foot and Ankle Surgery at Santa Monica-UCLA Medical Center and Orthopedic Hospital, says that walkers should look for a pair of comfortable, easy fitting shoes that combine stability, cushioning, and some flexibility to correct stride problems. The right shoes can prevent or alleviate the three most common overuse injuries walkers suffer: plantar fasciitis (pain in the heel), Achilles tendonitis (pain from the back of the heel up the calf), and posterior tibial tendonitis (sore arch or inner ankle).
To help you get the best shoe for you, here are some things to remember.
Shop in the late afternoon. Feet get bigger throughout the day. Buy your shoes when your feet are at their biggest. Wear the socks that you would normally wear during running or walking.
Other factors that make a difference in the type of shoe you should purchase are how much you run, your weight, any current foot problems, and what type of surface you typically run on.
Visit a reputable running store because their employees are trained to help runners and walkers. They are often runners themselves. Bring an old pair of shoes with you, so the associate can see where your shoes tend to wear the most and help you find a pair that matches your gait.
Once you have your shoes, grab some comfortable clothes and head out the door. If you like to listen to music while you work out, be sure the volume allows you to hear traffic and other pedestrians. There is nothing more startling than getting passed by a car or even another runner when you least expect it.
Walk or run facing traffic. This position gives you the advantage of seeing cars as they approach and hopefully will allow you time to move out of the way when necessary. Never assume a driver sees you or will yield to you. Pedestrians generally have the right of way, but be a defensive walker/runner for the safest workout. You never know when an attention deficit driver may be texting, talking on the phone or touching up makeup,
Above all, make sure your time spent cruising down the street, sidewalk, or soccer field is well spent. Relax, unwind, get sweaty, or make your grocery list – just have a good run.
