Transitioning from a Treadmill to Running Outside

Running outside

With summer fast approaching many are leaving their treadmills behind to get out and enjoy running outdoors. Michael Silverman, physical therapist, has tips to make the transition safer and easier:

– Don’t change your entire running regimen right away. Make a gradual transition from the treadmill to outdoors.

– Treadmills absorb more shock than the ground so when you first start running outdoors it’s harder on your joints. If you can, start running outdoors on a softer surface such as an outdoor track, on a dirt trail or even asphalt as opposed to running on concrete.

– Take your time getting used to running outdoors- you’ll need to get used to not having the movement of the treadmill help you run, as well as other factors including wind resistance and the conditions of your new route.

– Don’t forget the effects of temperature when you’re running outdoors- dress accordingly!

Michael Silverman, PT, MSPT, USATF-1, is a physical therapist at Hospital for Special SurgeryJames M. Benson Sports Rehabilitation Center, specializing in rehabilitation for runners and other performance athletes. He has a special interest in running-form analysis, which he performs at the Tisch Performance Center at Hospital for Special Surgery.

Topics: Performance
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