How To Start Running Outside?

How To Start Running Outside?

Looking to take your fitness routine outdoors? Starting to run outside can be a refreshing and energizing way to stay active. This guide will provide you with essential tips to begin your outdoor running journey. From finding the right running shoes and clothing to planning your routes and gradually increasing your distance, you’ll be well on your way to enjoying the freedom and benefits of running in the great outdoors. In this blog post, we will explain how to start running outside. Lace up your shoes, and let’s get started!

Begin your first run with 30 minutes of brisk walking. Each workout afterward, gradually decrease the amount of time you walk and increase the amount of time you run. After seven weeks, aim to work out for a full hour, alternating between two-minute running intervals and one-minute walking intervals.

How To Start Running Outside?

To start running outside, follow these steps:

  • Get the right gear: invest in a good pair of running shoes and comfortable clothing suitable for the weather.
  • Warm up: Begin with a dynamic warm-up routine to prepare your muscles and prevent injuries.
  • Start with a walk-run approach. Alternate between walking and running to gradually build your endurance and avoid overexertion.
  • Choose a suitable route. Find a safe and scenic route that suits your fitness level and preferences.
  • Set realistic goals: Start with shorter distances or time frames and gradually increase them as you progress.
  • Listen to your body. Pay attention to any discomfort or pain and adjust your pace or take breaks accordingly.
  • Stay consistent: Establish a regular running schedule to build a habit and maintain your progress.
  • Stay motivated: Find ways to stay motivated, such as tracking your progress, joining a running group, or listening to energizing music.
How To Start Running Outside

5 Tips for Running Outside

Here are five tips for running outside:

Start Slow

If you’re new to running, begin with a comfortable pace and gradually increase your speed and distance over time. This will help prevent injuries and allow your body to adapt to the demands of running.

Dress Appropriately

Wear moisture-wicking and breathable clothing suitable for the weather conditions. Layer up in colder temperatures, and protect yourself from the sun with sunscreen and a hat in warmer weather.

Plan Your Route

Choose safe and scenic routes that suit your fitness level and preferences. Look for parks, trails, or quiet neighborhoods with sidewalks to ensure a pleasant and uninterrupted running experience.

Stay Hydrated

Carry a water bottle or plan your route near water fountains to stay hydrated during your run. Drink water before, during, and after your run to replenish fluids lost through sweat.

Listen to Your Body

Pay attention to any discomfort or pain during your run. If something doesn’t feel right, take a break, stretch, or seek medical advice if necessary. It’s important to prioritize your safety and well-being while running outside.

4 Benefits of Running Outside

Running outside offers numerous benefits for both physical and mental well-being. Here are four key advantages:

Fresh Air and Nature

Running outside allows you to breathe in fresh air and connect with nature. The change in scenery and exposure to natural elements can boost your mood, reduce stress, and increase feelings of relaxation and well-being.

Varied Terrain and Challenges

Outdoor running offers a variety of terrain, such as hills, trails, and parks, which can provide a more engaging and challenging workout compared to running on a treadmill. This helps improve balance, coordination, and overall fitness.

Vitamin D Absorption

Running outside exposes you to sunlight, which is a natural source of vitamin D. Adequate vitamin D levels are essential for bone health, immune function, and overall well-being.

Increased Motivation and Enjoyment

The ever-changing outdoor environment can make running more enjoyable and motivating compared to indoor workouts. The sights, sounds, and interactions with fellow runners or nature can enhance your overall running experience and keep you engaged in your fitness journey.

3 Drawbacks of Running Outside

While running outside offers numerous benefits, there are also a few drawbacks to consider. Here are three potential drawbacks to running outside:

Weather Conditions

Running outside means you are exposed to the elements, including extreme temperatures, rain, wind, or snow. Unfavorable weather conditions can make running uncomfortable, increase the risk of injury, or even force you to cancel your run altogether.

Safety Concerns

Running outside may present safety challenges, especially if you’re running in unfamiliar areas or during low-light conditions. Uneven surfaces, traffic, and potential encounters with aggressive animals or individuals can pose risks. It’s important to prioritize personal safety and take precautions such as running in well-lit areas, wearing reflective gear, and being aware of your surroundings.

Limited Accessibility

Depending on your location, finding suitable running routes may be challenging. Urban areas may have limited green spaces or crowded sidewalks, while rural areas may lack safe running paths. Limited accessibility to running trails or parks can restrict your options and make it harder to find enjoyable routes.

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How do I work out safely and avoid injury?

To work out safely and avoid injury, follow these guidelines:

  • Warm up: Always start with a dynamic warm-up to increase blood flow and prepare your muscles for exercise.
  • Use the proper form: Maintain correct form during exercises to prevent strain on your joints and muscles.
  • Gradual progression: Gradually increase the intensity, duration, or weight of your workouts to allow your body to adapt and avoid overexertion.
  • Rest and recovery: Allow your body enough time to rest and recover between workouts to prevent overuse injuries.
  • Listen to your body: Pay attention to any pain or discomfort, and modify or stop exercises if necessary.
  • Stay hydrated: Drink plenty of water before, during, and after your workouts to stay hydrated.
  • Wear appropriate gear: Use proper footwear and clothing suitable for your workout to provide support and prevent injuries.

Lace Up Your Running Shoes

Lacing up your running shoes is the first step towards an invigorating and fulfilling run. Follow these steps to ensure a comfortable and secure fit:

  • Start with the right shoe: Choose running shoes that are suitable for your foot type and running style. Visit a specialty running store for a professional fitting if needed.
  • Loosen the laces: Loosen the laces of your shoes to easily slide your feet in.
  • Slide your feet in: Place your feet into the shoes, ensuring your heels are snugly positioned at the back.
  • Adjust the tongue: Straighten the tongue of the shoe to prevent discomfort or pressure points.
  • Begin lacing: Starting from the bottom, pull the laces snugly but not too tight. Gradually work your way up, ensuring an even tension on both sides.
  • Secure the laces: Tie a double knot or use a runner’s loop to prevent the laces from coming undone during your run.
  • Check the fit: Stand up and walk around to ensure a comfortable fit. Your shoes should feel snug but not overly tight, with enough room for your toes to wiggle.

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Starting to run outside can be a transformative experience for both your physical and mental well-being. By following the tips and advice outlined in this guide, you can confidently step out of your comfort zone and embrace the joys of outdoor running. Remember to listen to your body, stay consistent, and gradually challenge yourself to reach new milestones. So, lace up your shoes, breathe in the fresh air, and let the journey begin towards a healthier and more fulfilling lifestyle.

Frequently Asked Questions

To get used to running outside, start by gradually increasing your time and distance, finding a comfortable pace, dressing appropriately for the weather, and varying your routes to keep things interesting.

To get yourself to start running, set achievable goals, create a schedule, find a running buddy or join a group, start with a walk-run approach, and reward yourself for progress.

A beginner can enjoy running by starting slow, listening to their body, finding a comfortable pace, and celebrating small achievements.


Hi, I’m Mr. Tiger! CEO of and have 30 years of experience in the Sports Shoe industry. This scientific and vast experience equipped me with the knowledge and understanding to assist you in finding the perfect pair of shoes for your specific sports and individual needs. I always stay up-to-date with the latest trends and advancements in sports footwear technology, ensuring that my recommendations are always relevant and reliable. Thanks for visiting my site. I hope you enjoy the resources.

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