Health & Fit How To Transition From the Treadmill to Outdoors, According to a Running Pro
TikTok Made the 12-3-30 Workout Famous, and It Can Help Runners With Stamina and Endurance
We tapped the creator and two trainers to break it down and outline its potential benefits.The 12-3-30 workout has been popping up all over fitness TikTok. The workout, originally created by Lauren Giraldo, actually showed up on her YouTube channel back in 2019 when she was looking for a simple and approachable way to get fit.
and dopamine have been in short supply the past year, so perhaps you're looking for ways to boost yours. As luck would have it, running is a great, alternative to activities such as "buying lots of things" and "texting a toxic ex for the mood boost you get when they respond." And now that it's warmer out, you may be considering making a transition from a treadmill to outdoors for your runs. In which case, it's worth noting that there are a few things that can make this switch smoother than the belt on your treads running deck.
Even though bothand outdoor running are, well, running, there are clear differences between them that require more than just adapting to the lack of cold eucalyptus towels immediately at your disposal. "If you've been a long time now interested in running outdoors, don't be too hard on yourself—easier said than done," says , Nike Running Coach and regional manager for Mile High Run Club.
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It’s about way more than fast times and finish lines.Shoe-company Asics, which owns the fitness-tracking app Runkeeper, last year reported a 62% spike worldwide in people heading out for a weekly run. And those who already ran regularly did more of it—a year-end report by athletic social media site Strava found runners uploaded nearly twice as many outdoor training sessions in the spring and summer of 2020 as they did in 2019.
"I would say the number one difference is the very obvious 'outside factors' that affect your running, aka the 'uncontrollables,'" Woods says. This includes things like headwind, humidity, uneven terrain, and having to dodge other people—all things you don't have to worry about when you're running on the treadmill. "I often see runners get frustrated with their speed running outdoors wondering why they can't hit the same paces as they did on the tread," Woods says. "Aside from the aforementioned mitigating factors when running outside, you have to remember that the treadmill belt is doing a little bit of the work for you in helping propel you forward. When running outside, you're doing all the work, so allow yourself some grace."
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The new warning comes after Peloton CEO John Foley urged caution last month after a child died due to an accident with a Tread+ treadmill."To date, CPSC is aware of 39 incidents including one death," the watchdog group said in the new warning. "CPSC staff believes the Peloton Tread+ poses serious risks to children for abrasions, fractures, and death. In light of multiple reports of children becoming entrapped, pinned, and pulled under the rear roller of the product, CPSC urges consumers with children at home to stop using the product immediately.
So, don't get discouraged if you aren't running the same speed outdoors as indoors—in fact, plan on not hitting the same speeds and being okay with it. And if you've got goals that require hitting certain paces, consider running with other people because group energy can push you to go further and faster than you would if you were solo on a treadmill.
To get yourself prepared for uneven outdoor terrain, Woods recommends setting the incline on the treadmill to one or two percent. "We talked about the treadmill belt doing some of the work for you, propelling you forward. The slight incline forces you to do more of the work, just as you would running outside," Woods says. She also recommends adding. "Practicing different paces and inclines indoors will set you up for success, making you a stronger overall runner regardless of indoor or outdoor running," she says.
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There are a few other big safety no-nos, too.There were an estimated 22,500 treadmill-related injuries treated at U.S. emergency departments in 2019 in Americans of all ages, according to data shared with Women's Health from the Consumer Product Safety Commission (CPSC). And around 2,000 of those were children under the age of eight. Between 2018 and 2020, the CPSC also received 17 reports of people dying of injuries linked to using a treadmill, including a 5-year-old child.
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Before you lace up and head outside, Woods says it's important to take the time to plan your route—including where water and bathroom stops are because those things won't be immediately at your disposal anymore. While on your outdoor run, you need to make a conscious effort to be aware of your surroundings, Woods says. "When running inside on the tread, it's easy to zone out and jam to your playlist. But outdoors, and especially with city running, you need to be focused and in the moment most all the time, being aware of cyclists, other pedestrians, and the occasional flying soccer ball from the infield of the track."
If you need some motivation, Woods recommends trying, or finding a local run group and suggests asking your local running store for suggestions. "Running with friends is almost always more fun," she says.
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