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2007-01-13 6:08 PM


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Subject: The difficulties of running outside!
Today was such a mild day that I decided to go for a run on the bike path, for the first time all winter. After just 10 minutes at a moderate pace I was already feeling like dying. Running on machines at the gym has given me a false sense of endurance, I could go forever on them! Any tips for making the transition any easier??

Also, what terrain do you usually run on?


2007-01-13 7:20 PM
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Subject: RE: The difficulties of running outside!
On the treadmill, i always run with a 1.5-3 degree incline. That simple incline makes the transition back outside much easier.
There are times, like now, when my knee is hurting, that I will go the the local high school track to run on the rubberized track. But, most of my longer runs are on concrete. maybe that's why my knee is always hurting.
2007-01-13 7:54 PM
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Subject: RE: The difficulties of running outside!

Running on a mixed terrain will definitely help you.   If you are considering doing a longer distance race like a 10K to a full marathon you definitely need to train your body to get used to concrete and blacktop.  I'm not sure if its possible on your bike path, but try to alternate your run with running on the path and on the grass.  It will let your body adjust a little bit easier.

I personnally do about 75% of running on concrete and 24% on blacktop..and on those random occasions I'll jump on the treadmill.  Some things that have really strengthen up my legs are strength training and deep stretching with the foam roller, and of course just doing my runs on pavement.

2007-01-13 8:29 PM
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Subject: RE: The difficulties of running outside!

if you run on a treadmill often you should change the grade and pace often. Also when running outside it is harder to stay at the same pace hence you might be running at a faster one. if you wear your HR try to stay a few bpm lower on the road while you get used to it...

2007-01-13 8:44 PM
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Subject: RE: The difficulties of running outside!
Very rarely do I run on a treadmill. I log 20 - 25 miles a week outside. Temperatures vary between 4 and 50 degrees during the Colorado winter months. You would be suprised how little clothing you need to run in the lower temperatures. Medium weight running pants, long sleeve mostly polyester/spandex jersey, good goretex running jacket, hat, gloves, yaktrax and you will good to go.

I try run as much as possible on soft surfaces; gravel trails, asphalt, concrete only when absolutely forced. Much of the gravel trails are now snow packed with ice but is still my surface of choice. Ever since I made the decision to run on the softest surface available my aches and pains got a lot less.

Get out and enjoy. You won't regret it. I always feel better after a dose of sunshine.




2007-01-13 10:06 PM
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Subject: RE: The difficulties of running outside!
It's good you're finding this out now rather than on race day so you have time to adapt your training! I live in Chicago so my choices are concrete, concrete, and more concrete most of the time. I'd run on other terrains way more often if I had the option.

My perspective is that you should eventually ditch the treadmill altogehter and just run outside, but I despise the treadmill with every fiber of my being so I'm biased. To transition though you might start slowly increasing the percent of time you spend running outside each week so you can keep your weekly mileage up, still get some tough workouts in, and allow your legs to develop the strength they need for outdoor running over time. Good luck.



2007-01-13 10:25 PM
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Subject: RE: The difficulties of running outside!

Most of this has been covered, but what I do is usually set the dreadmill at 1 to 2 degrees, I usually start out with a fast walk then build up from there, I always use my HRM like Jorge suggested and depending on what the workout is to acomplish I train in the appropriate HR zone.

When  I run outside I ususally run on a  pretty hilly route (most of it is part of the SilverMan run course) I try to run on the gravel or grass as much as I can or on the asphalt on the road when safe. I think running on the grass and rocks has some benefit to the ankles (the supporter muscles) due to the fact that your ankles are always rolling a little uneven on most every step. It will cause your training runs to be slower but I think you get more benefit out of your run and strengthen your ankles more than running on the flat.

YMMV

2007-01-14 11:05 AM
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Subject: RE: The difficulties of running outside!
PintoRacer - 2007-01-13 6:44 PM

Very rarely do I run on a treadmill. I log 20 - 25 miles a week outside. Temperatures vary between 4 and 50 degrees during the Colorado winter months. You would be suprised how little clothing you need to run in the lower temperatures. Medium weight running pants, long sleeve mostly polyester/spandex jersey, good goretex running jacket, hat, gloves, yaktrax and you will good to go.

I try run as much as possible on soft surfaces; gravel trails, asphalt, concrete only when absolutely forced. Much of the gravel trails are now snow packed with ice but is still my surface of choice. Ever since I made the decision to run on the softest surface available my aches and pains got a lot less.

Get out and enjoy. You won't regret it. I always feel better after a dose of sunshine.







I'm in Colorado too, but terrified of running outside in the winter. How do you run on snow and ice when it's like this? I'm afraid I'll trip and whack my noggin.
2007-01-14 2:40 PM
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Subject: RE: The difficulties of running outside!
I am more comfortable running outside. I just like the fresh air and it is more relaxing to me. When we have bad weather, I will run on a treadmill. I normally try to minimize the time I am on it by running the hills program or golf course or fatburning program. That automatically varies the speed and incline. I feel like I am getting a good workout and I am less bored. If I am just running for distance, then I use a 3% incline. I read that in an old Runner's World magazine that said 3% was enough variance to simulate running outside.
2007-01-14 4:16 PM
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Subject: RE: The difficulties of running outside!
kill your dreadmill! run outside...that's what it's for...i run rain or shine...freezing or hot... i used to try to dreadmill but, well, i can't stand looking at a wall or tv or the butt of the person in front of me... try some single track trails they'll make you strong....peace
2007-01-14 5:38 PM
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Subject: RE: The difficulties of running outside!
You just need to dress appropriately. Even this southern boy knows how to dress for a run in sub-freezing temps



Edited by sebjamesm 2007-01-14 5:39 PM


2007-01-14 5:44 PM
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Subject: RE: The difficulties of running outside!

sebjamesm - 2007-01-14 5:38 PM You just need to dress appropriately. Even this southern boy knows how to dress for a run in sub-freezing temps

Whoa, you have to be a ninja to run outside?

2007-01-14 5:55 PM
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Subject: RE: The difficulties of running outside!
I will avoid the treadmill as much as I can.

Do most of my running outside.

Ran 18 miles in the rain today here in CT. Temp about 45 degrees. Not too bad and better than trying to get those marathon training miles done on a treadmill going nowhere for 3+hours!
2007-01-14 6:24 PM
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Subject: RE: The difficulties of running outside!

kmarzano - 2007-01-13 10:06 PM ...you should eventually ditch the treadmill altogehter and just run outside...

Ditto.

 

Something I learned yesterday on my long run: Gatorade, when carried in a fuel belt at 4F temperatures, is worthless beyond ~40 minutes; it turns to ice. 





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2007-01-14 6:54 PM
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Subject: RE: The difficulties of running outside!
And I was thinking everyone looked like they were dressed in a great 'get away' outfit if they decided to rob a bank.
2007-01-14 7:07 PM
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Subject: RE: The difficulties of running outside!
I'm telling you, a balaclava is where it's at


2007-01-14 7:34 PM
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Subject: RE: The difficulties of running outside!
I don't mind the cold, but it's the ice I can't handle, especially since most of my winter runs are when it is black as night outside.   Wait, it is night outside.  LOL!   Ice + poor visibility is just asking for trouble if you ask me.  Therefore most of my runs are on the treadmill in the winter, but I escape to the outdoors whenever possible.  I don't really have a problem doing either.  I just love to run!
2007-01-14 7:56 PM
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Subject: RE: The difficulties of running outside!
sranney - 2007-01-14 7:24 PM

kmarzano - 2007-01-13 10:06 PM ...you should eventually ditch the treadmill altogehter and just run outside...

Ditto.

 

Something I learned yesterday on my long run: Gatorade, when carried in a fuel belt at 4F temperatures, is worthless beyond ~40 minutes; it turns to ice.

i use the camelback they make for the slopes it's awesome...
2007-01-14 8:10 PM
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Subject: RE: The difficulties of running outside!
ellasdad - 2007-01-14 7:56 PM

sranney - 2007-01-14 7:24 PM

kmarzano - 2007-01-13 10:06 PM ...you should eventually ditch the treadmill altogehter and just run outside...

Ditto.

 

Something I learned yesterday on my long run: Gatorade, when carried in a fuel belt at 4F temperatures, is worthless beyond ~40 minutes; it turns to ice.

i use the camelback they make for the slopes it's awesome...


There's also nothing like gu that's so cold it's now so thick you almost have to chew it.

And I hear you on the ice thing since I have to run at 6:00 in the morning and half the people in Chicago don't believe in shoveling their sidewalks, but I risk it anyway. I would never survive an entire winter on the treadmill.
2007-01-14 9:24 PM
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Subject: RE: The difficulties of running outside!

CalFly - 2007-01-13 7:08 PM Today was such a mild day that I decided to go for a run on the bike path, for the first time all winter. After just 10 minutes at a moderate pace I was already feeling like dying. Running on machines at the gym has given me a false sense of endurance, I could go forever on them! Any tips for making the transition any easier?? Also, what terrain do you usually run on?

My honest answer?  Just don't run on the dreadmill to begin with ........ I run year round outside all distances and paces.

2007-01-14 10:12 PM
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Subject: RE: The difficulties of running outside!
Sometimes you just gotta do it...

This morning -33C





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2007-01-15 8:46 AM
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Subject: RE: The difficulties of running outside!

Sometimes you just gotta do it... This morning -33C

Crap, that's cold.

2007-01-15 9:19 AM
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Subject: RE: The difficulties of running outside!
I find running outside easier than on the treadmill. Outside, I can adjust my pace and breathing making it an easier run as opposed to trying to maintain a steady pace on the machine. I've always been faster and more at ease on the road, even on hillier routes.
2007-01-15 9:27 AM
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Subject: RE: The difficulties of running outside!
My problem is that the cold air triggers an asthmatic reaction.  I'm OK running in any other weather except the cold air.  Any suggestions on how to combat the inability to breathe when running outside?  I've heard people say to run with a mask on.
2007-01-15 9:30 AM
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Subject: RE: The difficulties of running outside!
sebjamesm - 2007-01-14 7:07 PM

I'm telling you, a balaclava is where it's at


Isn't that the Greek philo pastry, with pistachios and honey.....mmmm. I love balaclava too.
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