Stepping off the treadmill and into the great outdoors offers a unique experience that indoor running can't match. From the fresh air to the varying terrains, there are myriad benefits waiting just beyond your doorstep. Dive into the advantages of trail and outdoor running, brought to you in collaboration with Red January.
Running offers a comprehensive approach to enhancing one's fitness and overall wellbeing. While the treadmill provides undeniable convenience for those trying to fit in a quick 5k between tight working hours or avoid a lengthy commute to the local park, its appeal is clear. It's the go-to solution for many juggling fitness aspirations with a packed weekday schedule.
Convenience is a significant advantage of treadmill running, allowing you to focus more on the run than on preparations. You benefit from complete privacy, needn't fret about the weather, and tracking your progress becomes effortless.
However, there are several reasons you might think about heading outdoors. Discover the pros and cons when considering a shift from the treadmill to the trail.
If your main objectives are getting in shape or shedding weight, a treadmill is an excellent choice. However, there are certain drawbacks to bear in mind:
Stress on joints: Treadmills can put significant stress on your joints. Even with added cushioning to reduce impact, you may still experience joint pain in the ankles, knees, or hips due to the acute stress on your lower body.
Monotony: Being stationary, treadmills lack varied scenery or entertainment, which can make your runs feel repetitive.
Less challenging than outdoor running: The varied terrains and wind resistance outdoors often provide a more substantial challenge, resulting in a more rigorous and effective workout.
Outdoor running offers a plethora of advantages, ranging from mental health benefits to a superior workout experience:
Better for your mental health: Exercise is known to bolster mental health. The brain releases chemicals such as endorphins and serotonin, providing that 'buzz' which lifts your mood post-exercise. Running amidst nature can also reduce feelings of isolation and loneliness, serving as an avenue for social interaction and even forging new friendships!
Boosts your immune system: Nature exposure is associated with a more robust immune system. Research indicates a correlation between increased vitamin D intake from sunlight, the inhalation of an airborne chemical released by plants known as phytoncides, and beneficial bacteria found in soil, resulting in enhanced resistance to harmful pathogens.
You exert more effort: On a treadmill, the conveyor belt 'feeds' the ground beneath your feet. In contrast, outdoor running makes your legs bear more weight and combat wind resistance, thus intensifying muscular exertion. Many runners, constrained by the treadmill's dimensions, tend to adopt a shorter stride. It's unsurprising then that some find outdoor running more challenging, potentially burning up to 5% more calories than on a treadmill.
Accelerated Progression: Covering 5K on a treadmill can feel more strenuous than in a park, mainly due to the absence of distractions or environmental stimuli. On a trail, your focus might shift to absorbing the surrounding scenery or navigating new terrains, which can divert attention from the elapsed time.
Reduced Injury Risk: Running sports one of the highest injury rates among non-extreme sports. Knees often bear the brunt due to sustained impact. Running on softer terrains, like forest trails or park grass, is gentler on the joints than harder surfaces such as asphalt.
When debating if treadmill running matches up to its outdoor counterpart, it's essential to weigh up your personal preferences. Each method has its merits and drawbacks, contingent on your specific needs and objectives, and both can seamlessly integrate into your running regimen.
The treadmill is undeniably versatile and efficient. If you prioritise convenience, a gentler workout, and added adaptability in your running schedule, the treadmill will serve you well.
However, if you crave variety in terrain, weather conditions, and scenic views, trail running is your best bet. The added mental health benefits, combined with reduced stress on your joints, particularly stand out for those transitioning from treadmill to tarmac.
Week 1
Think in terms of time, not distance. Go to your nearest park and run for 15-20 minutes, once or twice this week. The key is to push yourself and run as much as possible, even if it means walking every 30 seconds—it’s all part of the journey. Don’t set any targets for yourself too early in the journey, as it's likely to demotivate you.
Week 2
Go for a run twice this week and run for a full 20 minutes. It’s a good idea to find a favorite park route for yourself. Stick to grass if possible and avoid concrete. Take into consideration how you felt about your run last week so that you know when to adjust your pace—push yourself, but not too hard, too quickly.
Week 3
By week three, you might have a favorite outdoor route and may have calculated the distance in miles or kilometers with the help of a running app or a quick Google search. Now, you can increase the duration of your run to 30 minutes. Extend your route, but be mindful of your pace and aim for consistency.
Week 4
Now's the time to focus on your rhythm, also known as your cadence. Try to take three small steps every 1 to 1.5 seconds. You might be surprised that in 30 minutes, you end up running a bit farther and faster than usual.
Week 5
In week 5, you might be tempted to push too hard with your progress, but remember the '10% Rule': never increase your running distance or speed by more than 10% each week. This reduces the risk of running-related injuries and prevents setting unrealistic expectations that could hinder your progress.
Injuries from overtraining are more common than ankle sprains, torn ligaments, or muscles. You can always increase the frequency of your runs to three times per week for some variation. Look for national parks or green spaces for a change of scenery!
Week 6
This is your week. Head to your chosen park, woodland, forest, or shoreline trail. Many runners find a trail that loops back to their mode of transport for added convenience, reducing the chances of getting lost. If you've opted for a longer route (less than 6 kilometers), don't forget to bring water with you.
This is your week. Head to your chosen park, woodland, forest, or shoreline trail. Many runners find a trail that loops back to their mode of transport for added convenience, reducing the chances of getting lost. If you've opted for a longer route (less than 6 kilometers), don't forget to bring water with you. Embrace the journey and enjoy the strides you make towards your running goals!
If you’re leaving your treadmill behind, you’ll also need to stock up on some outdoor running gear to help you tackle the varied terrain and weather conditions.
Trainers
You’ll want a pair of lightweight trainers with good grip, especially if your route includes declines. This will help minimize the likelihood of slipping and allow you to maintain your speed when going downhill.
2-in-1 Shorts
"A run will usually raise your body temperature, and you’re likely to feel it! Get shorts with an elasticated undershort for a close fit that conforms to your body without restricting movement.
Cap
A lightweight cap will help shield your eyes from the sun, leaves, and dust. If you have longer hair, the cap will also keep it out of your way.
Hydration Pack
If you’re planning longer routes, a hydration pack is a perfect way to stay hydrated without the inconvenience of carrying a bulky water bottle.
App
You can find some great route builders and running trackers in your app store. These apps provide valuable insights into your route, run, and progress.
And there you have it! Everything you need to know to transition from your cozy treadmill to exploring the outdoors in your trainers. Be patient with yourself, and don’t be alarmed if your outdoor performance doesn't match your treadmill runs. Most importantly, have fun!
So what is Red January and what does Red January stand for? Red Jan is a nationwide movement that empowers mental wellbeing through physical activity. It’s a community-led initiative to promote getting active during a time of year when we are more likely to struggle with mental health. Kick the new year off right and register for Red January 2023.