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As the seasons change from winter to spring, to summer, so comes the opportunity to take our workouts back outside! At last, after running the treadmill like a hamster on a wheel for months you can get some fresh air. There are some things you will want to keep in mind when making the transition- and the following tips are sure to come in handy when you decide to take your running outdoors.

1. Consider buying new shoes
If you’ve been wearing the same shoes on the treadmill all winter, it may be time to get fitted for some new shoes. There’s a big difference in how you run on a treadmill versus how you run on the pavement. That is that while on a treadmill, the belt moves your legs for you and while on the pavement, all the work is dependent on you. You also need shoes that will support your feet on uneven terrain and help to prevent injury.

2. Enjoy the sun, but don’t forget the sunscreen
A multi-vitamin and regular exposure to the sun will ensure that your body is producing enough vitamin D to stay healthy but, don’t forget to lather on sunscreen of at least 35 SPF. Sun damage happens more quickly than we realize and can cause serious harm long-term.

3. Stay hydrated
This can not be stressed enough. Staying hydrated prevents heat exhaustion, muscle cramps, and lightheadedness. Don’t wait until your mouth is dry and commit to sipping water throughout the entire day.

4. Don’t forget your warm-up
It might be warm outside but it is still crucial that you warm-up properly. Pace yourself and keep in mind that your body has to acclimate from a temperature controlled gym to the outdoors and this can take a couple weeks.

5. Mix up your post-workout snack
Instead of that banana, opt for a fruit that has higher water content like a melon. If you want it all- you can’t go wrong with a smoothie! Fruits will provide your body with the vitamins, nutrients, and sugars it needs to recover most efficiently.

We’re all pumped to be able to enjoy the warm weather again- but remember to stay hydrated, wear sunscreen, and take it easy on yourself when reacclimating yourself to the outdoors. Good luck!