Running Outdoor
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Running Outdoor
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Why we love outdoor running and how to start.
Running outdoors is calming, happiness-inducing, and it’ll get you on the road to a fitter lifestyle. And there’s a lot to be said for the variety you get when we take your workout outside – especially with Aaptiv’s workout classes .
One study showed that just five minutes of outdoor exercise can improve your mood and self-esteem, and time spent in nature even has positive effects on memory retention.
Plus, you get a necessary hit of vitamin D! And running outside can burn more calories in a shorter amount of time , since you’ve got the extra challenge of a varied terrain and wind resistance.
But if you and your treadmill have been going steady, running outside will mean a few adjustments. We asked the Aaptiv trainers for tips on a pain-free transition.
Ready to head outside? Check out Aaptiv workouts for running outdoors at every level. So, plug in those earphones and hit the open road.
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adidas Runtastic Team Are you looking to lose some weight, get more active, or improve your sleep? The adidas Runtastic Team gives you useful tips and inspiration to reach your personal goals. View all posts by adidas Runtastic Team »
by Olivia Raffelsberger, Sports Scientist
What’s better: running indoors on a treadmill or racking up the kilometers outside in the fresh air? Is the treadmill easier on my joints or is it more effective if I train for my race outside?
Either way, running is the ideal cardio training. Whether inside or out — you stimulate your muscles, get your heart rate up, and burn calories. However, it’s always a good idea to understand the pros and cons of running indoors and outdoors.
It’s too dark! Too rainy! Too cold! In the cold season it usually takes a lot of motivation to get yourself moving. But before you stick your running shoes in the corner to gather dust, you might want to consider the indoor option. In the gym or the comfort of your own home — just push a few buttons on the treadmill and start your own training routine to get you through the winter:
No, you aren’t imagining it — running indoors feels different than a long run outdoors. It’s not surprising; the moving belt does some of the work for your legs. This is why your running technique looks a bit different on a treadmill. When you run on a belt, you are less likely to actively stretch your hips, and you don’t land as heavily on your back foot as when you are running outside with a headwind. This also affects the length of your stride (shortens it). The neuromuscular system doesn’t have to work as hard on the treadmill and the stabilizer muscles are less active. This is especially true for the calf muscles, which don’t get worked as hard indoors. But remember, ankle stability is very important for every outdoor runner and prevents injuries.
Hardcore, all weather runners lace up their sneakers and head outside, rain or shine, because as the saying goes, “there is no such thing as bad weather, just bad gear.” If you can brave the elements, you’ll save the cost of gym membership (or a home treadmill) and also enjoy plenty of other benefits:
The cons of running outdoors are obvious: bad weather, darkness, and risk of injury. Another one that not everyone may be aware of is personal safety. Depending on where you run, you could be putting yourself at risk. Make sure to stay safe by running well-lit routes if it’s dark outside, and run with a buddy to keep you company. Many choose to run without headphones so they can hear what’s going on around them.
…in the adidas Running app you can track a run LIVE? This way, your friends can see where you’re running, cheer you on, and will notice if something looks unusual.
As far as your metabolism is concerned, it doesn’t matter whether you’re inside or out. On a treadmill or the trails, running is a great way to get fit.
…a study by Jones & Doust showed that a 1% incline on a treadmill simulates running outdoors. ( 1 ) If you slightly increase the treadmill incline and run at the same pace, you will burn basically the same number of calories — whether you’re indoors or out.
The reason for this is a simple one: when you run on the treadmill, it supports your running and the headwind or wind resistance disappears. When you run outdoors, the wind resistance increases the faster you run.
Many people consider the treadmill a good alternative that adds variety to your daily workouts. With just a few tricks you can make up for the drawbacks of indoor running:
If you want to know how hard you’ve pushed yourself, check your heart rate and monitor changes.
If you are familiar with the differences between running on a treadmill and running in the fresh air, you can be flexible about adapting your race training to the gym or outdoors. If it’s cold (-10 degrees), dark, and the ground is icy, opt for the treadmill. Remember: start at a slower pace and speed it up in increments. This will help you get a feel for running on a moving surface.
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