Indoor vs. Outdoor Running
ask an expert: fitnesscanada
(Mar.12.10)
I’ve been running on the treadmill all winter, but want to move outside once the weather gets warmer. How can I prepare my routine for the change?
Katie S. emailed us at expert@sweetspot.ca, and SweetLife expert Larry Track, answered;
While indoors, keep your current pace and use inclines to simulate hills.
- Run with a one to two per cent incline for one minute intervals, keeping the same pace.
- Take it up to four per cent incline for 45 seconds.
- Take it up to eight per cent incline for 30 seconds.
- Finish with 12 per cent incline for 15 seconds.
Repeat for three to four sets and then add some pace (.two to.five mph more) to your speed and finish your workout.
Another great way would be to try a circuit class (I have one at Track Fitness called Circuit 60). It's a great combination of interval training on a treadmill and weight training.
However, remember the only real way to train for outdoors is to run outdoors! Pick up some warm clothing and try a few short runs outside. Then, once it's warm out and you peel the layers off, you'll be faster and stronger.
Larry Track is the owner of Track Fitness and is a personal trainer in Toronto.
For more information visit www.trackfitness.com
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