Running outside is totally different to being on the treadmill. It sounds obvious, but there’s quite a few things to keep in mind if you want to start running outside. Maybe you’ve been doing a few miles at the gym or maybe you’re brand new to running and you’re starting with getting outdoors. Either way, let’s jump into my advice. And I will say, I’m not an Olympian. This is my opinion based on my running journey.
What are the benefits of running outside?
Running outside, first of all, has such benefits that you wouldn’t necessarily get from slamming your feet on the flat of the treadmill. When you run outdoors, you feel the outdoors. Whether you’re on the path, on gravel terrain or grass, you’ll feel the difference immediately. The air hits your face and the freshness is lovely.
Of course the weather can change. In the winter, the freshness can be a little too fresh, especially if it’s raining or even snowing. But there’s nothing quite like running in the reality of the elements. It’s really quite liberating. The simplicity of hitting the pavements with rain in your face. Ah. It makes you feel ALIVE. You just don’t get that on a machine.
As if that’s not convincing enough, you also reap the benefits of your surroundings. When you’re running outside, look up. Look at the shapes and colours around your run route.
Even if you’re running in the city, getting outside will benefit you. If you’re lucky enough to find a greener route through a park or just to run past the trees, take a moment. Enjoy the colours. Listen to the whistle of the leaves. Ignore the bleep of the traffic. The beautiful shapes, colours and sounds are there. You just have to notice them.
How to run outside in 3 steps.
1. Think about your outfit.
Don’t start off in your coziest or thickest running layers. Run for mile two, my dad would always say. You’ll get far too warm after you’ve been running for a little bit and then you’re uncomfortable for the rest of the run. You almost want to start too cold and then adjust as you need to when you’ve been jogging for a bit.
In the autumn, I’ll tend to wear:
- My sports bra and a long sleeved, loose running top from Mountain Warehouse
- A Karrmior light running jacket
- Highwaisted leggings (can’t remember the brand)
- Running socks
- My running trainers
- My chunky headphones! (they help keep my ears warm!) –
Here’s some reviews.. None are sponsored.
I put some Karrimor running gloves into jacket pockets, juuuust in case things get really cold on my run. And I’d always make sure my hair is properly tied back in a ponytail because I don’t want the wind to catch it and blind me! And absolutely no makeup. So I can really enjoy the feel of nature on my face.
In the winter I’d put the gloves on, consider a neck warmer and wear thicker layers. In the summer, I’d lose the jacket, and I’d wear a sleeveless or short sleeved running top. I’d also switch to running leggings that are slightly shorter and made from a thinner material for breathability. It depends how far I’m running but I may take a small water bottle and/or a little running bum bag to carry my keys and phone.
2. Stretch!
Do your proper stretching. It’s so important to warm up your muscles, and cool back down again. You need to wake up your arms, legs, and get your heart rate a bit more ready to exercise! The NHS has some good stretches for exercises.
3. Choose the pace and mileage you want to run
Depending on where you’re at in your running journey, get a rough idea of how many miles or kilometers you’d want to run. It might be easier though to decide how long, so how many minutes. I say this for two reasons.
The first – I often feel 20 minutes on the treadmill last 200 minutes! But 20 minutes outside goes quicker. The second, if you’ve not run outside before and your local terrain is harder, 20 minutes might feel very long for you too.
So set a starting mileage or minutes. And go from there. You can always change your terrain or route next time, and go for shorter or longer depending on your ability.
Stay safe running outside
I’m lucky enough that I’ve never felt like I wasn’t safe running outside where I live now. But I have felt it years ago. Especially as a woman. There I said it. If I’m running after sunset or sunrise, I’m extra vigilant.
If I’m running and visibility isn’t great or it’s darker, I will always tell my partner who I live with, and he knows my run route. I tell him when he can expect me back. I’ll also wear a bright flashlight on my front and back and my night gear which has reflective stripes so any traffic can see me too.
And that’s how I do it! Running outside is thoroughly enjoyable when you’re equipped. Have fun, stay safe, and progress slowly. And don’t forget to layer effectively!
Written by Katie McDonald
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