Take your workout outside: Part I

Now that spring has sprung, you may be thinking about getting out of the gym and taking off for a walk or a run where the scenery changes, and the cool air on your face isn't from a noisy fan. Please do! Being outside is one of the reasons I love to run (and hike, and go to the beach, and kayak...), and it comes with some great benefits: vitamin D and that fresh air your mom always insisted you needed more of, for starters, not to mention the fact that it's free!

But there are some rules of the road you need to be aware of - namely that what applies to cars generally also applies to people - and since learning them the hard way from cranky cyclists and speed demon runners can be off-putting (not to mention embarrassing and a little scary!), take note before you take to the trail:

1. Slower-moving vehicles, stay to the right. Just like in a car, faster runners, cyclists and walkers will pass you on the left, so keep to the right unless you're the one doing the passing. And when you do pass, throw a quick glance over your shoulder to make sure there's no one even faster behind you (you don't want to veer out in front of a cyclist who was about to zoom past you!). If you're exercising with a group, don't walk/run/cycle more than two abreast - it blocks the way for others, it slows your collective reaction time and it's just rude to anyone else out there with you.
   
2. Keep it clean. Despite the thousands of paper cups you've seen runners discard during races, throwing anything on the ground is not a habit to get into. Races, since they're sponsored and generally very organized, despite the apparent pandemonium, have clean-up crews that make sure no litter remains on the ground after the race is over. Trails do not, and they don't even get the weekly street sweeper pass that regular roads do. I've found myself picking up energy food/gel wrappers on the trail the past few weeks (some of which specifically ask consumers not to litter!), because I know otherwise they'll end up in the river, in birds' nests or in squirrels' mouths. It's like backpacking: take out whatever you bring in, or dispose of it properly somewhere along the way!
   
3. Mind your manners. Since people don't have rearview mirrors, it's common courtesy to alert someone when you're going to pass them - it also lets them know to move to the right, if they haven't already. You'll hear a lot of "On your left!" and "Passing!" from cyclists, or sometimes just the ding of a bell. I usually say thanks, or lift a hand to acknowledge I've heard them, because I appreciate it - the cyclists who don't make the effort and whiz past three inches from my elbow when there's an entire lane open next to me drive me nuts (approaching bikes aren't audible the way cars and panting runners or walkers are, especially not if there's vehicular traffic nearby). Runners can use the same expression, although usually the sound of your shoes is enough of a warning. When off the trail and approaching pedestrians wandering around the middle of the sidewalk, I say "Coming up on your left!" to give them a chance to move out of the way. (Sometimes it doesn't work and they just stop to turn around and give me a surprised look, but at least then they're stationary.)
4. Leave the music at home. Say what?! I know, I know, iPods are the greatest accessory invented since running shoes, but they're best left for gym workouts. If you have music turned up loud enough to hear it over your feet and your breathing, you're much less likely to hear approaching athletes - or attackers, on the less pleasant side of things. You're also far less likely to be the recipient of the courtesy described in #3, since if people see headphones or earbud wires, they'll often assume you won't hear them anyway and decide to save their breath. That said, a lot of people use them anyway, although I never do.
   
5. Be visible. Reflective surfaces and LEDs are your friend, especially if you're out early or late in the day. My birthday present from my mom was a bright greenish-yellow neon windbreaker that's water-resistant and has reflective strips at the shoulders and back. The thing all but glows and I love it, because I can see people wearing similar gear from a quarter mile or more away, so I know it keeps me visible, even before sunrise or after sunset. I also have a neon armband with a flashing LED embedded in it from my brother and sister-in-law that's great when I know I'm going to be running in the dark - the LED is an extra layer of visibility that's particularly good at alerting fast-moving cyclists (and cars, when I'm crossing streets) to my whereabouts.
   
6. Protect yourself. This is a big one, and covers a number of areas. At the most basic level, it means don't forget you're outside. Eye and skin protection are a must, and are more important the longer you're going to be out. On another level, this one means be aware of your surroundings, which is part of why #4 is a good idea. Especially if you're out early in the morning or after sunset, when there aren't as many people around, you need to keep your eyes and ears open for suspicious activity. Unfortunate as it is, some criminals think athletes - especially lone women - are easy prey. The experts all recommend carrying some form of identification - Road ID is a good one that comes in several different forms, and which I keep meaning to buy. I'm not great at that particular safety tip and often forget to take an ID with me, but when I do think of it, I usually stick my SmarTrip (Metro card) in a pocket or waistband. It's registered to me, so if I'm unconscious someone can look up the card number and find out who I am, and it's also emergency transportation back home if I need it.
7. Hydrate! If you're exercising, you need water. Period. Until you know your body well enough to be absolutely confident in saying, "Oh, it's only x miles, I can rehydrate when I get back," take a bottle with you. There are all kinds of contraptions to make it less of a hassle, from fuel belts to hip packs to hand-helds. I know I'm fine without water for eight miles or less (six or less in hot weather or if I'm not feeling 100%), but on long runs of 10 miles or more I take at least a sip per mile - and I've had ample time to figure out what my body needs.
   

Those are the high points for someone just getting started on an outside exercise plan - more specific tips to follow! Like any fitness routine, the best rule of thumb for making sure you stick with it is to follow your ideal schedule to the letter for at least three weeks (relying on the general wisdom that it takes 21 days to make or break a habit) before skipping or shortening a workout, no matter what.

If you've rarely or never exercised outside before, you may hate it initially (I definitely missed the gym, at first), but give it at least those three weeks before you run back inside for good. Some people just aren't "outdoorsy" and will always prefer working out indoors, some people love outdoor workouts from the start and some will become converts after several tries. Give it a chance, and find out what makes you feel best.