Spring is the perfect time and opportunity to start up, step up or change up your regular fitness routine.  Making the move outside, however, can add more challenge than you think - leaving you humble, sweaty and soaking sore muscles.  

To help you make a successful transition from indoors to out, consider the following tips.

1. From treadmills to trails

Running or walking on a treadmill is certainly a safer and warmer option in winter.  Making the leap outdoors is a welcome change but remember it also comes with some challenges,  so keep the following in mind:

Modify your speed.  You set your speed on a treadmill and the belt keeps you going there.  It's much tougher when you have to initiate that pace!  You also have to deal with varied terrain instead of the nice, flat run in the gym.  Expect to start a bit slower and gradually increase your speed back up to your normal pace.  Consider shaving off 10-20% from your typically speed and/or time or for the first few weeks, forget about pacing yourself and just enjoy the fresh air and the view!  

Dress for success.  Although high-tech attire means that not much weight is added with your running gear, it definitely needs to be part of your planning process.  Dress in layers using the 3 W's - wicking fabric next to your skin; warmth as your mid layer; weather as your final layer with something that will block wind or rain.  

Be a shoe-in.  If you've been inside all winter, your shoes may look brand new but they may not be giving you the support you need.  The general guideline for replacing running shoes ranges from 300-500 miles.  That means you should be splurging on a new pair of shoes every 3-6 months depending on your mileage along with weight, terrain and how you run.

Consider intervals.  Spring is a great time to take up running and there are so many great events to use for goal of 2, 5, 10 k or more!  Based on your current fitness level and running experience, take the time to gradually build up your strength and stamina by progressing with intervals of walking and running.  For example:  4 min. walking + 1 min run/jog; 3 min walk + 2 min run/jog; 2 min walk + 2 min run/jog; 1 min run + 3 min run/jog

2. Indoor to outdoor cycling

Indoor group cycle programs are extremely popular and offer a great balance of cardio and conditioning.  If you're making the leap to road or trails, however, there are some specific differences

Posture points.  When cycling inside, the focus is on fitness instead of a trail which ends up changing your set up and posture on the bike.  First, you don't need to be aerodynamic indoors so we tend to set the handlebars higher.  This allows you to see the instructor and it reduces the stress on the shoulders, wrists and particularly the low back.  Once you get outside, you have the wind and vibration of the road to contend with so you may fatigue faster or feel some muscle and/or joint soreness in those areas.  

Not so fast.  Speed tends to vary more with indoor cycle classes as we run through specific drills using resistance and cadence - but you can always modify those!  The fly wheel of an indoor bike is also weighted which adds momentum and that feeling of “spinning.” Once you get outside, however, you'll be riding against the wind and on various terrain that you can't control with that handy red dial!  

Tips:

  • set with your handlebars higher at the start of the season
  • gradually increase intensity and time
  • wear gloves!
  • stretch and reverse posture - particularly your low back

3. Elliptical to inline

If you're using an elliptical as one of your primary cardio options, you may be in or a shock once you try to transition to any outdoor activity.  One of the reasons trainers tend to steer clients away from these machines is because the linear and supported movement don't provide much of a challenge and they don't help prepare us for imperfect patterns of real life.  Newer models, however, offer independent and lateral movement that does add to the challenge and benefits and make this machine very similar to a skating motion.  

In-line skating is a great option for warmer weather and it has the added bonus of being low impact.  It's also very easy to take skating from a light and fun outing to intense workout.   Try these tips and drills that can make your skate an amazing cardio and lower body workout!

Tips:

  • start on flat surfaces - around your neighbourhood, in the park or an empty parking lot
  • vary your route - there are great trails in most communities but these will have the added challenge of a few hills here and there
  • slow motion lateral drills - exaggerate the drive and push back and out and then lifting and tucking the knee back in to the centre of the body; slowly alternate side to side
  • add hill drills - find a 10-30° grade and add in some hill repeats
  • 1-leg drills - drive and push with one leg, circling a few times one way then repeat with the other leg
  • figure 8's - curve skates and feet in and out focusing on the push and pull in each direction
  • intervals - vary your speed up and down for a set time or distance; start small with 1 block at a time

4. Step mill to stadium stairs

Stair climbers have always been a popular indoor option and can provide a challenging workout but can still be far easier than climbing stairs at a local stadium, condo or at the CN Tower!  First, on indoor machines, you set the resistance or the depth of the stair.  And, whether you intend to or not, most people have their hands on the rails and end up supporting some of their body weight.  And, by the way, the more you support the FEWER calories you burn!

If this has been a main-stay for your routine, shake it up with some different step challenges before you head outside.  Try a Jacob's Ladder or Step Mill.  These two machines offer more resistance and less opportunity to hold your body weight so can help you make that transition and add variety to your program.  

Whatever your workout outdoors, though, stairs are an easy and effective way to add intensity and some conditioning work for the summer.

Tips:

  • add a few flights of stairs at the end of a walk
  • add some stairs in as circuits with a walk or a run
  • shoot for sets - find a specific flight of stairs and start with a few sets or flights; gradually increase the number you do adding to it every 2-3 weeks
  • step it up at the park - if you're with your kids at the park, finding a step or two to workout on is an awesome way to be active while your kids play and set an amazing example

5. Weight room to weight work

If you've been using weight machines in the gym, you may definitely feel delayed onset muscle soreness (DOMS) once you start any outdoor activity.  This doesn't just apply to sports; you can also end up with DOMS from gardening, yard work along with fun and (seemingly) light recreational activity.  

WHY?  When using machines, the range of motion is often supported and limited where sport and everyday movement is dynamic and multi-planar or moving in many directions.  Once you take your activity outdoors, your muscles move in more complex ways and without rest.  You don't often see people taking a rest between sets of planting petunias!

Finding activities you enjoy is the best way to fit activity into your day but you do want to consider a couple of points heading into spring and summer.  Recreation activities can also be more dominant on one side which can create muscle balance and increase risk of injury.  Your favourite sport or activity also may not include all the components of fitness in balance like your gym workout or favourite class.  To stay in balance, consider the following:

Tips:

  • take stock - think of what you're working doing your favourite sports and activities and identify what you may be missing and then fill in the blanks; for example:
  •  if you play golf, you may want to train similar movement swinging the other way for balance, add some cardio and some lower body strength     
  • if you garden, you may want to add in some cardio and lots of upper body stretching that opens the chest and shoulders and lean back
  • band aid - use a resistance band to add muscle work; it's quick, easy and portable; take it with you on a walk or run and fit in some conditioning focus at the end or take it with you on holiday
  • break with body weight - another great option to balance out cardio activity is to add in some body weight exercises during the week - inside or out!
  • push-ups on benches
  • lunges on curbs
  • dips on benches
  • squats on steps
  • planks…anywhere!

Other tips to tune up your routine:

  • have fun…think of spring as an opportunity to take a break from your regular routine
  • get some new gear - shoes, skates, gloves, bike, etc. - it can add to your motivation and commitment!
  • shift your weights - make the change from machines to working muscles in different ways or with different tools - kettlebells, viPR, bands, medicine ball, ropes, TRX or your own body weight!
  • vary time OR intensity - as a way of adding variety with your workouts
  • join a group or a team - there are so many great options and it's a great way to get motivated and stay accountable
  • make it social - make activities a group event with friends or family
  • think balance - in the gym, you automatically think about doing cardio, muscle and then stretching out - identify what you're working with outdoor activities and make sure to add in the any components you may be missing from your routine

Use spring as your motivation to start, step up or change your fitness routine.  Need more motivation or support?  We've put a 3-month Spring Tune Up package together for our 50-50-50 Challenge.  Start any time and take advantage of the amazing discount for our Canada AM viewers to access our online training site.

If you have any questions on how and where to get started with your workouts, contact Libby at www.libbynorris.com.  We love your feedback, questions and suggestions for segments.