Garmin Coach 5K Plan
NOTE: THIS IS AN ARTICLE FROM GARMIN CONNECT. THIS WAS NOT WRITTEN BY ME AND ANY CREDIT SHOULD GO TO GARMIN.
All forms of running will help you achieve your goal, but heading outdoors for your runs offers several proven advantages.
Are you searching for the motivation to kick your training into full gear? Then you might want to consider steering clear of the treadmill and finding a good running route in your neighborhood. A growing volume of research indicates that running outdoors provides a number of benefits for everything from injury prevention to the effectiveness of your training.
The Science Behind Outdoor Running
For starters, those who exercise outdoors seem to stay commited to the activity for longer periods of time. A 2012 study of 754 adults ages 66 and older showed this pretty convincingly. Those in the study who exercised outdoors had a substantially higher level of moderate to vigorous physical activity compared to those who only exercised indoors.
Exercising outdoors also offers several tangible advantages for training. Since virtually all races are held outside, it lets you get used to the conditions that you might experience on race day. “There are physical elements to training for a race, but there is also a mental aspect,” says Jess Cover, a USATF Certified Running Coach and communications director of RunVermont. “If you train yourself to get outside when the weather is not ideal or the terrain is more difficult, this will better prepare you for the challenges that come on race day.”
Running outside is also more effective than a treadmill at helping you develop good running form. “On a treadmill, the ground is moving under you, so you don’t have to push off as much to propel forward,” says Brian Loeffler, a physical therapist in private practice in Burlington, Vermont. “This may change someone’s running form slightly and lead to a tendency to overstride a little more than they would on the ground.” Plus, running outside teaches you how to pace yourself rather than relying on a machine to do it.
Feeling Good Outdoors
Hard science aside, it’s not difficult to understand why outdoor runs may feel more inspiring than indoor alternatives. It’s well-documented that nature in general, and sunshine more specifically, has a natural mood-boosting effect. This can certainly be more motivating than the “hamster wheel” sensation that many people experience on the treadmill. “I have always encouraged my athletes to get outside as much as possible,” says Cover. “The air quality is better, and there are so many more things to look at and enjoy.”
Good for Your Garmin
Running outside is not only better for you but for your device, as well. If you use your Garmin device to track running indoors, it relies on your step count and stride length to determine your overall pace and distance traveled. The technology has become pretty good at estimating distance, but it’s not a perfect science. Outdoors, of course, your device’s GPS function is activated, which is a more reliable tool for determining your pace and distance run. This, in turn, makes all the other measurements that Garmin records for you more accurate.
Outdoor Running Options
Running outdoors isn’t always an option, particularly if you live in an area with harsh winters or brutal summers. But it’s best to take advantage of the benefits that outdoor running offers when you can. Here are some ways to get started:
- Join a running club. You can find a national list of clubs by state at the USA Track & Field website.
- Map it out. The “Courses” feature in Garmin Connect makes it easy to chart your path for a new run. Several devices in the Forerunner and Fenix line even let you load the course onto the device, so you can follow it in real time as you train.
- Talk to friends, family or coworkers. Having a running buddy not only makes the time more enjoyable, but it also holds you accountable on those days where you feel like skipping your workout. You can also connect with your friends on the Garmin Connect app to keep track of each other’s activities even when you’re not running together.