Treadmills offer precise control over your speed and surface incline while running, and you can run on a treadmill in any kind of weather. While treadmill running can be convenient, exercising on a stationary machine can become boring. If you suffer from knee or joint pain, a treadmill may not offer as much cushioning as the surface of a track. If you're accustomed to running on a treadmill, take the necessary time to gradually transition your body to running on a track.
Step 1
Begin strength training for your legs several weeks before you plan to start running on a track. When you run on a treadmill, the rotating belt pulls your feet backward as you lift them off the ground. On a stationary track surface, your legs, particularly your calves, will have to work harder to propel your body forward. Perform compound exercises like leg press, squats and lunges, and calf raises for a total leg workout.
Step 2
Begin the transition from treadmill to track when the weather is neither overly hot or overly cold. You'll be accustomed to exercising in an indoor, climate-controlled environment, and suddenly running in 90-degree heat or 30-degree cold will be a difficult adjustment.
Step 3
Start by running on a track with a spongy surface if possible. Hard asphalt tracks jar your joints more than a treadmill.
Step 4
Make the switch to a track gradually. Start by running outdoors on a track once per week, and plan on shortening the distance of your runs as your body adapts to the new running conditions.
Step 5
Keep your treadmill running shoes for use on a track. If you hit the track with a new pair of shoes, you'll have to worry about the discomfort of breaking them in when you should be concentrating on transitioning smoothly to the track with as much comfort as possible.
Step 6
Take necessary precautions for running outdoors. At a fitness facility or at home, you're shaded from the sun and in a safe location. On a track, your skin is exposed to the elements and in an open environment. Wear sunscreen, choose a track location where you feel safe and always bring a cell phone in case of injury or emergency. Also, carry identification in the form of a bracelet, card or small wallet made for running.
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