1st time runner - outside

Ok, so I've ran on the treadmill, etc., but I've never really had an outside running routine. I'm starting it tonight. I have a beautiful park two blocks away from my house that also has a lit soft track. I have a few questions for the pros...

How should I dress?
What should be my goal?
How many times a week should I start off with?

Thanks!

Re: 1st time runner - outside

How exciting!! I'm by no means a pro but I just started running again outside after spending a couple of months running on the treadmill.

If it's not too cold out, wear what you would wear running inside but maybe a long-sleeve running shirt and zip-up jacket if you usually wear short sleeves/no sleeves.

Don't be surprised if you find it more difficult the first time you run outside. The treadmill keeps you going so it can be more difficult to adjust to the outside at first.

The first run I did outside, I did a run/walk combination until I felt more comfortable and found the right pace. I'd run for a minute and then walk for a minute for the first 10 minutes or so. Then I'd run longer and walk until I felt ready again. I did a total of 3 miles.

Make sure you stretch really well before and after.

Good luck!

ETA: My goal is to run every other day. Sometimes the weather and/or my kids make me have to adjust that but I usually take one of them with me in the jogger.

Message edited 3/15/2010 11:39:45 AM.

Re: 1st time runner - outside

frequency/quantity will depend on what you are doing now. I think you can transfer your treadmill work to the outdoors. It will be a bit tougher with wind and having to keep your own pace, but don't worry about pace right now.

running on a track might get a bit boring, so you can mix things up and run/jog the straight part and jog/walk the turns.

as for clothing - layers are key. I'm usually freezing when I first step out and strip down to a short sleeve or tank by the end of my run. wicking materials are awesome. a hat/visor (I got sun spots a few years ago on my forehead and it took a good year to get rid of - never go without a visor now.) If you are at a track - even better - you don't have to worry about tying the layers around your waist.

goals are so different - what is your personal goal? weight loss? fitness? relaxation? a race?

Re: 1st time runner - outside

Re: 1st time runner - outside

I think a nice relaxing pace would be optimal right now for you. While you can burn more calories by doing intervals, by staying slow you take energy directly from fat.

You'll have to do some experimenting with clothes. I think I would die of heat with thermals on.

Re: 1st time runner - outside

You can wear whatever you want...depends on the weather. I am still wearing pants (running tights) and a long sleeve but I heat up easily so I always dress in layers wear a tank underneath just incase!

I like Nike and Under Armour Gear...I also have some Brooke stuff. Anything you are comfy in!

How much do you run on a treadmill. If you run 1 mile then try that to start off with. If you feel fatigued (which you might due to the cold air)...take a 1-2 minute walk break and then start up again!