EPISODE · Mar 12, 2026 · 38 MIN
317. Transitioning to outside running after winter
from Run4PRs · host Run4PRs
www.run4prs.com for a free week of training.Difference in surface: treadmill vs. pavement/track/grassImpact & foot strike mechanicsStabilization and balance: treadmill supports lateral movement less than the roadMental differences: pacing, effort perception, and rhythm changesSIGNS YOU’RE NOT READY Soreness in calves, shins, or knees after short runsAnkle or hip fatigue after outdoor attemptsFeeling slower or more fatigued than expectedFeeling “off balance” or tripping more oftenSECTION 3: STEP-BY-STEP SAFE TRANSITION PLAN Start with hybrid runsMix treadmill and outdoor sessions in the first 1–2 weeksExample: 20 min treadmill + 10 min outdoor or vice versaAdjust pace & effortDon’t try to match treadmill pace exactlyOutdoors usually feels harder; aim for the same effort, not speed
What this episode covers
www.run4prs.com for a free week of training.Difference in surface: treadmill vs. pavement/track/grassImpact & foot strike mechanicsStabilization and balance: treadmill supports lateral movement less than the roadMental differences: pacing, effort perception, and rhythm changesSIGNS YOU’RE NOT READY Soreness in calves, shins, or knees after short runsAnkle or hip fatigue after outdoor attemptsFeeling slower or more fatigued than expectedFeeling “off balance” or tripping more oftenSECTION 3: STEP-BY-STEP SAFE TRANSITION PLAN Start with hybrid runsMix treadmill and outdoor sessions in the first 1–2 weeksExample: 20 min treadmill + 10 min outdoor or vice versaAdjust pace & effortDon’t try to match treadmill pace exactlyOutdoors usually feels harder; aim for the same effort, not speed
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317. Transitioning to outside running after winter
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