If you’re making the transition to outdoor running after working out inside a gym for months, then one thing that you’ll want to be aware of is the different surfaces you’re going to be dealing with. If you’re inside on a track or a treadmill, then there’s going to be conformity throughout the run. However, that conformity gets thrown out the window when you head outdoors, as you’re suddenly dealing with different grades and inclines.
All of this can serve to make an individual more susceptible to foot injury if they’re not careful, and such a thing can undermine a fitness regimen for months. Because the last thing you want is to spend the spring and summer nursing an injured foot, you need to take certain precautions when you transition outdoors. Thankfully, there are some actionable tips that people would do well to keep in mind, helped along by a new report out of Regina, Canada.
One of the most important things to realize is the importance of a proper shoe. This is something that persons new to running have trouble with, as the temptation is just to use one’s everyday shoes or a ratty pair of old tennis shoes for their running.
Please don’t make this mistake. Having an adequate amount of support throughout your foot is important indoors, but it becomes absolutely critical outdoors. The spring is a good time to invest in a new pair if your old shoes are falling apart. You want shoes that are neither too tight nor too loose and that have cushions and support the arch. If you’re not sure what such a shoe should feel like, then work with a representative at a sporting goods or running shoe store to find a shoe that suits your unique frame.
When you go on your first few runs outside after a long winter indoors, you may also find that your feet and muscles are sorer than you might otherwise expect. That’s because your body is adapting to the changing circumstances of an outdoor run, and it’s going to take a little while to transition back into the swing of things.
Make sure that you attend to even slight injuries when they occur so that they don’t get out of control. You’ll want to rest the area, and if things are particularly bad, get some ice on it, and combine that with a sufficient amount of elevation and compression. In this way, you can help your body heal, and you’ll be back out on the trail in a much shorter timespan than if you tried to just ignore the pain.
About the author
