How to Switch from Treadmill to Running Outside

In the Runners World blog post ‘How Can I Transition from Treadmill to Road... Injury Free?’ Dr. Lewis G. Maharam, the medical director of the New York Road Runners, ING New York City Marathon, all of Elite Racing’s Musical Marathons, and The Leukemia & Lymphoma Society’s Team in Training program, offers advice for treadmill based runners looking to transition to outdoor runs.

Doctor Maharam writes that, “On the treadmill, our feet parallel the belt; outside, it is normal to be slightly "out-toed." This change is enough, if doing the same mileage, to cause inflammation and pulls of muscles, tendons, and ligaments, and have you missing some training due to injury. Therefore, when transferring from treadmills to outside, you cannot proceed with the same mileage as if there is no difference, without risking injury.”

I find that running outdoors in the wind and on varying terrain is more difficult than treadmill runs, but I find that the views, sunshine and feeling of being outdoors compensates for the ease of treadmill running. I do not carry a watch when I run outdoors, so I run according to my perceived exertion, not a time goal.

How do you make the transition from treadmill to open road?

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