It’s Still Safe to Run Outside — Here’s How to Do It

In the wake of thenovel coronavirus, COVID-19, many people are shifting their typical workout routine. For some, that means finding an alternative to boutique fitness studios and leaning intoat-home workout apps。对于其他人来说，这意味着进入在户外运行。

只要你摔到路面上(或轨迹!) solo, this is a perfectly safe way to get in a sweat. Still, for many, running outside might be a totally new thing. Whether you've been more of a treadmill warrior in the past or never really got into running in the first place, it's a good avenue for runners of all levels.

此外，借用外力可以保持活力比里面做更长的时间，根据2012年7月的研究中International Journal of Behavioral Nutrition and Physical Activity。而根据2011年1月发表的研究中Nutrition Research, 41.6 percent of Americans are vitamin D deficient, something that getting active outdoors can change in a flash —strengthening your muscles(and bones!) in the process.

"It's refreshing as a coach to see so many people taking an interest in the sport of running right now," saysJes Woods, Nike running and Brooklyn Track Club ultra and trail coach. "Many of us have the opportunity to lace up and get outside, and ideally, make the most out of a tough situation."

Ready to tackle an outdoor run, but don't know exactly where to start? The experts weigh in on their best-practice tips for running outside.

It can be super tempting to jump past your warm-up when you're anxious to get moving. But according to February 2018 research published in theJournal of Exercise Rehabilitation，好，流体热身可以帮助提高运动范围并避免受伤。

Before you start, make sure to keep your muscles and joints moving with dynamic (moving) stretches. "Focus on your soleus (calf muscle) and hip flexors, but don't forget your feet and ankles," says David Potucek, physical therapist withElite Health Services。”和模拟the joint motions of running with brisk walking, high knees, butt kicks, jump rope or stairs." (Or tryone of these eight stretchesbefore taking off.)

When you're finished with your run, that's when you can do static, or still, stretches. "Perform some static stretches and mobility drills for the calves, hamstrings, hip flexors, IT bands, glutes and quads using a foam roller or lacrosse ball," Potucek says.

Unlike hitting the treadmill, where you're staying in one place for the duration of your sweat, tackling the open road leaves a lot of room for decision-making. Cut out some of the anxiety by planning exactly where you're going from the moment your run begins.

"This way, you can relax," says Precision Run coach andVariisinstructor, Elizabeth Corkum, called "Coach Corky" by her clients. "You don't need the added stress of navigating or planning during your run."

Corkum adds that the ideal route would be a park or a road with space to safely run. This way, you don't have to navigate congested intersections or excess traffic.

You don't need to go out there and run the exact same 5K loop every single day. In fact, it's a lot better if you don't, Corkum says. "Variety is the spice of life. Make sure to balance your hard efforts witheasy and aerobic runs。易天都保持健康极其必要的。”

For example, one day run for 3 miles uninterrupted. Then, a few days later, try somerunning intervals, mixing faster and slower speeds. This way, you'll stave off boredom and have fun learning what type of running you like best.

"Interval training, cadence work and hill climbs are all techniques that can provide variability in training and work different aspects of running mechanics," Potucek says.

Don't go overboard the second you're running on the regular. Woods suggests that new-to-running athletes start with some sort ofwalk-and-run plan, at a maximum of three days of activity per week. "You don't want to do too much too soon," Woods says. "While hitting new milestones is great, you shouldn't be making big jumps that could lead to injury."

Mixing up the type of surface you run on also helps. "You'll also need to give yourself time to adapt to harder running surfaces like pavement," Potucek says. "Or you can start running on a track or trail, as there's better shock absorption."

Once you safely reach two weeks of building a habit and getting into the groove, Woods suggests gradually adding either more distance or more time. "A good rule of thumb is not to addmore than 2 miles per weekof training in total," she says.

Or stick to the 10-percent rule. "That means not adding more than 10 percent to intensity, speed, duration or frequency in one run," Potucek says. "You can also use perceived exertion to gauge how hard you can push yourself on any given day. On days you feel good, work harder; on days you feel tired, decrease training intensity."

Staying injury-free运行时不只是你做你跑什么事。您在非运行的天什么也因素。无论你通过循环或者做一个体重HIIT锻炼混为一谈，你也应该让时间进行力量训练。

"When you run on a treadmill, there's less active hip extension, so exercises like bridges and hip thrusts can get your glutes ready for outdoor training," Potucek says. "Forces on the Achilles are also higher when running on a treadmill, making calf stretches even more important for outdoor runners."

运动员往往发展疼痛称为前面或侧面的膝盖runner's knee。To minimize your risk, strengthen your glutes and hip flexors with clamshells, side-lying leg lifts and hip thrusts, Potucek says. Practicing single-leg dynamic balance exercises and single-leg squats will also help with lower-body stability.

无论是外面冷或温暖的侧面，层次感让你衡量温度随您移动和住得舒适。你要确保你的layers are sweat-wicking, which means that they — you guessed it — help get sweat away from the body and keep you cool.

Also, avoid cotton when you can. When cotton gets wet, it stays wet, unlike other performance-focused choices. Since cotton dries so slowly, you may get cold — and stay cold.