The weather has finally started to warm up, and runners are getting the itch to take their workout outdoors. If you’ve already got your first outdoors run in this season, congrats! If you’re still hesitant to ditch the treadmill for the puddles and potholes, maybe these four tips will help put your mind at ease about running in the wet conditions.
1. Check your gear – Give your running gear a close look when you take everything out of the closet. Maybe you put off buying new shoes or a rain jacket last fall as the winter weather approached. Don’t wear old shoes if they have holes or severely worn tread. The wet conditions can soak your socks in no time if your shoes are riddled with holes, and moisture makes the ground slippery, so running without a safe amount of tread can lead to falls.
2. Pace yourself – You may feel an extra boost of energy when running outside for the first time this year, but it’s important to remember that running outdoors is much different than running on a treadmill. Most people who run on a treadmill do so on a surface that doesn’t differ in incline, but that is not the case when running outside. You’ll be running up and down hills, around corners and along crooked sidewalks, so you’ll probably notice some stress in areas of your legs that don’t have to work as hard when you run on a treadmill. If you usually run 5 miles at the gym, don’t start with a 7-mile run outdoors. Run a similar distance, and slowly increase your distance over time.
3. Mentally prepare – This one might seem a little strange, but hear us out. Some people like running on a treadmill because it allows them to turn their mind off, but you won’t have that luxury if you’re running outside. Running outside is very different than running on a treadmill. Outside you’ll encounter vehicles, pedestrians, stoplights, puddles and much more. All of these things can be hazardous if you’re not paying attention. If you’re running outside, always be aware of what’s around you. Watch where you’re going so you don’t step in a hole, keep your eyes peeled for any dogs that might want to jump up at you to say “hi,” and look both ways as you approach and enter an intersection. Just because you have the right of way doesn’t mean that truck driver is paying attention!
4. Allergy awareness – Allergies shouldn’t be too much of an issue until the weather gets a little warmer, but as spring arrives so too does dust and pollen. Running is tough enough as it is without struggling to take a deep breath. Make it a habit to pack your inhaler when you go for a run in the spring, and don’t venture too far from home if you realize you forget it after you started your run. Take a similar approach with your Epi-pen. You might not have packed your Epi-pen when you went to the gym in the winter, but “bee” sure to grab it if you plan on running in a park or on a nature trail!
Related source: Active.com