Fun and Fitness for the 40-Something

It’s official—Spring is finally here. Even though it may still seem more like winter where you are, it won’t be long before you can begin running outside regularly again. But running on a treadmill differs biomechanically from running outside, so you need to make the transition carefully to avoid injury. Runner’s World’s “Running Doc” has some tips.

According to the doc, our feet move parallel to the belt on a treadmill; outside, though, we are likely to run slightly “out-toed.” The difference is enough to cause inflammation and pulls of muscles, tendons and ligaments if you try to run the same distance outside as you do on the treadmill right off the bat.

The doc suggests making the transition gradually: “Replace your indoor running with outdoor workouts by just 10 to 20 percent per week, so that you make the complete transition over a period of one to two months. If a gradual shift is not possible, then cut your weekly mileage in half or by one-third and add back 10 percent per week until you return to your previous level.” Begin by doing your shorter runs outside and then move to longer runs.

The idea is to let your body adjust to the different gait you use when running on uneven ground. Bear in mind that the uneven ground and weather conditions (e.g., wind) will likely result in a slower pace—”if you run a 10-minute mile on the treadmill, you may well be running a 10:30 outside at the same effort level (intensity).”

The doc also points out that the correct approach for any given runner will depend on that runner’s weekly mileage. Check out the doc’s column for specific transition plans for runners who typically go up to 12 miles per week, 12 to 25 miles, 25 to 40, 40 to 60, and 60+ (!).

This entry was posted on Tuesday, March 24th, 2009 at 7:39 am and is filed under Running. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.