Why is it better to run outside than on a track? Coach’s opinion

Every runner faces the question of whether it is better to train outdoors or on a track. And of course, the ideal option for yourself can only be found with experience. But we decided to simplify this task and talked to Pavel Kondrashev, the coach of the Running Community. He shared his opinion on the matter and told us about a couple of lifehacks for those who want to improve their results.

Running on the track vs running on the street

I choose the street because the track has a slightly distorted running technique – there is no flight phase. That is, when we run on the street, we push through by working the foot. On the track, we use slightly different muscles. Still, this is indoor running: there is not only no air, but also no wind resistance, we do not depend on weather conditions. So then, when we decide to go outside and face the weather, it becomes harder. Outdoors hardens the body, runners get less sick.

Who should choose a track?

It is better to choose a track for those who are just starting to run, because it is less traumatic than running outside. When we run on its surface, the cadence becomes greater. And the bigger it is, the safer the running is.

Cadence is the frequency with which you touch the ground surface with your feet while running.

It’s also ideal for people who don’t have the opportunity to run outdoors. Let’s say it’s like this: we had a period of self-isolation, many runners couldn’t work out at home, only doing OFP. Those who had a track, now it is much easier to recover, to get in shape.

Another advantage of the track is that you can calmly, without hurrying, change the pace. Beginners, as a rule, come without a watch, if they do not train with a trainer. They don’t understand what pace to run at – they start running fast at once, because of this they get tired and overstretch their heart. But on the track you can set a calm pace and watch your heart rate.

How can you make the least traumatic transition from the treadmill to the street surface?

Everything should be done smoothly and gradually, without rushing anywhere. And if we switch from the track, it is better to avoid asphalt at first. For example, you can train at Luzhniki: there is a rubberized track with a length of 2.8 km. You can run on rough terrain, on grass. This way there will be less shock load on your knees. But if you are preparing for highway running, of course, in your training you should run on asphalt, so that your legs get used to this surface.

For beginners, I recommend running on a polyurethane or tartan track, or on rough terrain, as well as on grass – take off your sneakers and somewhere on a good clean lawn run just in socks or barefoot. This is how you train your natural running technique. The body will not let you run on the whole foot or heel, only on the front of the foot.

Should I choose different sneakers for different surfaces?

Sneakers should be chosen according to individual characteristics. The right shoes cushion and help to equalize the running technique. To them, I advise you to buy sports insoles, which are sharpened for each foot. They will equalize not only the technique, but also the overall foot placement. This is relevant even just for walking around town.

In the store of sports shoes, consultants will help you find the right model for you, depending on pronation. But do not think that on the street you need softer, on the track stiffer, no. The main thing is individual characteristics.

Is the preparation for jogging on a treadmill different from the preparation for outdoor exercise?

Yes, but only in equipment. In warm weather we wear sneakers, shorts and a T-shirt on the street, just like on the treadmill. But in cold weather you need to dress in multiple layers: thermal underwear, light sweater and windbreaker, warm pants. In winter we run in long socks, so as not to catch a cold Achilles tendon. On the treadmill, we choose the equipment so that it was comfortable and that you do not overheat.

But the warm-up is no different. We can do a light joint warm-up and stretching before the run. We should finish the workout with static stretching: light, calm.

What exercises can I do to improve my technique?

If we run on the track, the foot practically does not work, you need to spend more time on certain exercises – lifts on the foot, exercises on the step platform, jumping rope. But we should not forget about general physical training: it is necessary to do regular exercises to strengthen the back and abs.

When we work outdoors, we include special running exercises in the warm-up:

“Balls”

We jump on the front part of the foot and push up with the same foot. Push forward.

Running with a high hip raise

The thigh rises about 80-85 degrees. Between the thigh and the shin – 90. And between the shin and the foot is also 90 degrees. It’s important to keep the body tilted forward. The arms work as in running: they are fixed in the elbow joint and move only in the shoulder joint. The elbow is brought back in order to stretch the intercostal muscles. It also gives a bit of intensity. The foot is placed almost in front of the chest, which means that the body should be directed forward all the time. Land on the front of the foot.

Foot Lift

One of the simplest exercises that strengthens not only the feet, but also the lower legs and ankles. It should be repeated 20 times in three approaches. The good thing about this exercise is that you can do it anywhere, but the most comfortable place to do it is on the stairs.