Transition between treadmill running and outdoor running
Every year, several runners get injured at the beginning of spring due to a poor transition between treadmill running and running outdoors. For some, this activity is nonexistent during the winter. For others, the treadmill is the only way to get through the Quebec winter.
3 things to know about treadmill vs. outdoor running
- When running outdoors, the impact force is much higher than the force experienced on a treadmill.
- Your running pattern may be similar, but muscle use throughout the body is not the same, since on a treadmill you physically remain in the same place in space.
- Your running pace is also not the same.
Some recommendations
One of the greatest risks of injury in running is exceeding the body’s capacity (muscle tissues, joint cartilage, etc.) to adapt too quickly.
- Start outdoors with your shortest distances, gradually.
- Continue doing your longer distances on the treadmill.
- After a few weeks, if you experience no pain during your shorter runs, begin incorporating longer distances outdoors.
- Find your optimal pace for outdoor running. Avoid being out of breath during your run and make sure no pain appears. Do not try to reproduce the speed you had on the treadmill.
- Include walking intervals between running segments. Make sure your body adapts well. For example, instead of running continuously for 20 minutes, walk for 1 minute every 4 to 5 minutes of running for the first 2 to 3 weeks.
Want to return to running without getting injured? PhysioExtra professionals can support you in your return to training and help you adopt the right strategies to run safely. Consult our running experts.
