Transitioning: Treadmill to Road in Summer

Many of us, whether we want to or not, spend time on the treadmill during the winter months.  Once the weather gets nicer, we like to head back outdoors, but there are a few precautions to take before pounding the pavement.

1.  Shoes
Treadmills are cushy, roads are not.  Make sure your shoes are not more than a year old or have more than 400 miles on them.  The cushion and support break down.  Go to a running specialty store and have them properly fit you to avoid any potential injuries.  We are lucky enough in Crofton to have a few stores nearby. 
Run on roads rather than on sidewalks as much as possible.  Concrete is much harder than asphalt and therefore more jarring to your body.  The parkway offers a nice wide lane to run safely.  Ideally we would all be running on soft trail like surfaces.

2.  Weather
The treadmill offers a climate controlled environment, some complete with fans.  Outside, especially in summer months, check the weather conditions before heading out.  Slather on sunscreen, wear light moisture wicking running clothes, a hat and sunglasses.   
Find shady areas to run.  I personally like running at Crofton Park.  There’s a .75 loop under the cover of trees that is nice for a shorter run, or if you don’t mind repetition, a longer one.
Getting out early or later in the day will also cut back on heat and sun exposure.  And don’t be scared back on the treadmill by a little rain.  Running in the rain is one of my favorite things to do.  Be smart, though, and make other plans if there is lightening. 

3.  Hydration
No little handy cup holder to keep your water chilled on runs when you take it to the parkway.  There are plenty of options of course for carrying fluids along with you, but most take some getting used to.  There are handhelds, waist packs and hydration vests.   Experiment and see what is most comfortable to you.
Before heading out the door, make sure you drink a glass of water.  In fact make a habit of sipping water throughout the day to keep hydration levels optimal.

4.  Pace
Expect to be slower outside.  The treadmill is easier.  Not only are there plenty of distractions, but the lack of hills and varying terrain make treadmills less taxing.  Your usual ‘mill pace may feel a whole lot harder on the open roads.  Add some heat and humidity to the mix, and you’ll feel like your crawling.  It takes about 3-4 weeks to acclimate to heat, although your pace may not fully recover until the fall.  Know that’s normal and okay.  Let your perceived effort, rather than your watch, dictate your pace.