Returning to Running Outdoors in the Summer: What You Need to Know

By: Kelsie Mazur DPT

As temps rise, many runners trade the treadmill for the pavement. But making the switch to outdoor running, especially in the summer, requires a thoughtful approach to avoid setbacks and maximize performance.

Treadmill vs. Outdoor Running

Treadmills offer a controlled environment: flat surface, no wind resistance, and consistent conditions. Outside, it's a different story. Terrain varies, elevation changes challenge your joints and tissues, and environmental factors like heat, humidity, and sun exposure increase physiological stress. Your body has to work harder to regulate temperature, and your stabilizers are more active due to uneven surfaces.

Translation: Even if you’ve been logging miles on the treadmill all winter, heading outside too quickly can lead to overload or injury.

So let me give you the best advice I give my runners: Ease into it. Think of outdoor running as a new training stimulus. Your tissues need time to adapt, especially if you’re increasing heat exposure and changing surfaces.

I like to use simple, progressive return-to-run programs that account for intensity, volume, and recovery. Here's an example I often give my patients who are either returning from injury or transitioning from treadmill to road running:

Example Return to Run Progression (3x/week):

Week 1:

• 5 min walk warm-up

• 1 min jog / 2 min walk x 6 rounds

• 5 min walk cool-down

Week 2:

• 5 min walk warm-up

• 2 min jog / 1 min walk x 6 rounds

• 5 min walk cool-down

Week 3:

• 5 min walk warm-up

• 3 min jog / 1 min walk x 6 rounds

• 5 min walk cool-down

Progress based on symptoms, fatigue, and heat tolerance. You can modify this by adding incline walking or hills once tolerated, and increasing rounds or jog duration over time. One final tip: listen to your body: fatigue, dizziness, prolonged soreness, and nagging aches and pains in the shins/knees/hips are all signs to dial it back!

Let’s chat. Book an assessment and let’s get you back to feeling good in your body.
No referrals, no waiting, just answers. Did you know that we offer free 1-on-1 injury screens? Wattage Physical Therapy will take an in depth look at your ergonomics, posture, muscle tone, muscle weaknesses, and movement patterns to create a plan for YOU. If this article intrigues you, you can directly email me, Kelsie at Kelsie@wattagept.com. I would be happy to help you start the process of living a life free from pain.