How To Transition From Running on a Treadmill to Running on a Track
Making the transition from a treadmill to a track doesn't have to be a difficult process. However, because the two surfaces are different in many ways, you may need to make a few adjustments to the running gear you wear and to how you prepare yourself for running.
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Instructions
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Choose shoes made specifically for running. Running on a treadmill has a lower impact on your joints than track or road running, so while some may wear cross-training shoes or sneakers on a treadmill, it is imperative to have running-specific shoes for outdoors. They are designed to absorb impact and help protect your joints.
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Wear clothes that will protect you from the elements when you run outside. The sun, rain and cold temperatures can take a toll on your body. Make sure you are equipped with layered, breathable clothing made of technical fibers that wick moisture away from your body and prevent sweat from sitting on your skin and making you cold. Protect yourself from cold and rain with appropriate clothing. Cotton can trap moisture and cause chafing, and doesn't effectively block against the cold.
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Use sunblock, even if you don't run on sunny days. The sun is always shining, even above rain clouds, and your skin will still be vulnerable to damaging UV rays. If you run in the early morning or late evening, your skin will be less vulnerable to UV rays, but early to late afternoon is the worst for skin, so wearing sunblock is essential.
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Most treadmills keep track of how far you've run, but running on a track means you'll have to do that yourself. One lap around a running track is usually around 400 meters, which equals approximately 1/4 mile. Therefore, there are four track laps in one mile. If you venture off the track and run on roads, you can use an area map or an online map to track routes, and your car, pedometer or GPS to track your distance.
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Running on a track or road can affect muscles differently, so be prepared for some soreness at first. Make sure you stretch before and after your run to minimize your risk of injury. Change your direction around the track on a regular basis to help prevent injury. Your running times may also be slower on an outdoor surface.
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Tips & Warnings
There are dangers involved with running on a road that you don't have to worry about on a treadmill or track, such as traffic. Do not play music too loudly to hear approaching vehicles. Wear reflective gear, especially if running in early morning or late evening. Stay alert and aware of your surroundings.
