I just started back outside and was totally surprised at how much of an adjustment I had to make! I tried to do the same pace outside but had to slow down to the shin pain of being outside...wil have to try a longer warm up to loosen my shins.
Any suggestions aside from warm up exercises?
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Yes, definitely put your treadmill on an incline. At least at 0.5 or 1.0. That will probably make your transition a LOT easier.
Also, I live in Wisconsin and I run outside through most of the winter. It's all about layering! The first mile is always the hardest - after that it definitely gets easier. Also, try this for ice. I do it every winter - works like a charm.
I too live in Northern Minnesota and running outside yesterday was FABULOUS! As for treadmill, the running magazine gurus say that an incline of 1-2% is needed to simulate outdoor running. I started my training on the indoor track at school (UMD). There is usually open gym in a lot of the local schools (my daughter's school does this) where you can run laps inside either before or after school is out for the day. I attempted to run on the treadmill to train with a friend the other day and I did not like it at all. I will do all I can to stay off of one....I would check the local schools for next winter.
I don't run outside in the winter because the temps can be bitterly cold and the roads and sidewalks are super icy. I live in Northern Minnesota and winters can be super harsh. I do run outside in the winter when I can but I don't get out very often into the cold.
I don't set my treadmill at an incline.... should I be? I will have to remember that next winter.
Are you setting your treadmill to at least a 5-10% incline? I find that helps to simulate the resistance of outside running. Also, you may want to try mixing up your runs in the winter - do some on the treadmill and some outside - I'd shoot for at least once a week outisde (weather permitting). That way when you transition back to running outside, it's not so shocking.
(And just out of curiosity, why don't you run outside in during the winter?)
Even for seasoned runners, this can be tricky, as you mentioned the treadmill allows you to keep a steady pace while the belt helps pull you along. But the treadmill does not allow for the changes in elevation from the road in addition to a harder running surface, so patience is key.
I do 95% of my runs outside and for me to run on the treadmill takes an adjustment. Just know as long as you are running you are making improvements.
With spring showing up here in northern Minnesota (for who knows how long it will stay or if we will get snow and ice again) I am once again transitioning from the treadmill to running outside and this is always a hard transition for me to make. My times get worse and I struggle with keeping a constant pace after having the treadmill do it for me during the winter months. Eventually I get back to being able to run normally outside but it always takes me so long. Does anyone have any tips?
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