As the long Midwest winter bids farewell, there’s no better time to swap the monotony of treadmill running for the invigorating embrace of Michigan’s great outdoors. Not only does running outside in “Pure Michigan” during the summer months offer a scenic and refreshing change, it also brings along a plethora of benefits for holistic health. Despite numerous benefits for bone density, muscle mass, and overall fitness, it’s no secret that running on hard ground can be tougher on our joints. So, we called in sports medicine specialist Joseph Guetter, M.D. of Michigan Orthopaedic Surgeons, for guidance on a safe transition from treadmill running to the joys of overground running.
Transitioning from the controlled environment of the treadmill to the diverse terrains of outdoor running can greatly improve joint strength and overall fitness. Running on natural surfaces engages a broader range of muscles and challenges the supporting structures around the joints, resulting in improved balance, stability, and coordination. By adapting to uneven ground and different inclines, joint integrity improves, reducing the risk of injuries in the long run (no pun intended). Running on less predictable surfaces, ranging from pavement to the trail, generates greater impact on joints compared to the cushioned surface of a treadmill. These higher forces promote bone density and strengthen the connective tissues around the joints. Over time, this helps protect against conditions like osteoporosis and improves joint resilience.
A smart, thought-out approach is the key to reaping the benefits of any fitness training. So, Dr. Joe’s tips for getting off of the treadmill and outside this summer:
10% Rule: Increase mileage or intensity by no more than 10% each week. Dr. Joe emphasizes that “the key to success is to focus on getting just a little bit better”. Avoid sudden changes in the intensity of any kind of exercise, not just running, and increase force or duration gradually.
Choose the Right Terrain: Select running routes that suit your fitness level and preferences. Pure Michigan offers an abundance of options, from wooded trails to lakeside paths, allowing you to choose the terrain that best matches your goals and abilities (you’ll find me running in the sand by the lake, for efficiency).
Invest in Proper Footwear: Ensure you have suitable running shoes that provide sufficient cushion, support, and grip, especially when forfeiting the extra shock absorption provided by a treadmill. It is true that treadmills provide more cushion for our joints when we run, but in the proper footwear, hard ground is not a threat to your joints. Dr. Joe’s running shoe of choice for all-terrain runs this summer is the Hoka Stinson 6.
Running outside in Pure Michigan during the summer months not only immerses you in breathtaking landscapes, but also offers significant benefits for joint strength. By using Dr. Joe’s tips to embrace natural terrain and gradually transition from treadmill running, you can strengthen your joints, improve overall joint health, and enhance your running experience. So lace up your running shoes and hit the trails (or the sidewalk through your neighborhood).
Joseph Guettler, M.D. is an orthopaedic surgeon who specializes in sports medicine, as well as surgery of the knee, shoulder, and elbow. He is a member of Michigan Orthopaedic Surgeons, and he is active in teaching and research as an Associate Professor at the Oakland University William Beaumont Medical School.
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