Tips to Going From Indoor Workouts To Outdoor

Once again, it’s that time of year! The temperature is beginning to increase, and the sun is shining for greater periods of time each day. It’s time to put on your sneakers and head outside for your workout so you can benefit from the natural terrain and fresh air. Exercising outside is a natural antidepressant that also pushes your body to give you an extra kick. The best part is that it’s completely free! 

Injury Prevention 

If you’re feeling tight or sore, lightly massage or foam roll the affected region before stretching for around 2-3 minutes. Don’t be concerned about stretching each muscle for more than that amount of time. What matters most is an active warm-up!

Air squats

Hip hinges (preferably single leg)

Walking lunges

Single leg balance with hip flexion and extension

Light jog in place for a minute

Lastly, don’t over-do it and burn yourself out before your run. It’ll only take 10-20 strong repetitions of each to get the job done. If you have any doubts about your ability to perform certain actions, consult a Pro+Kinetix physical therapist.

Outdoor Recreational Activities 

Running is a fantastic kind of exercise, but there are many other outdoor activities that are equally as beneficial! Weights aren’t required for some exercises. Consider this: if you move your body at a heart rate (HR) that is somewhat higher than your resting HR, you are exercising! The following are some fun outdoor activities to get your blood pumping:


Bike riding

Basketball, softball, flag football etc.



If you have access to free weights, resistance bands, or other workout equipment, it’s also a good idea to find some open space and do your typical routines outside in the sun to get some Vitamin D. Vitamin D is important for our immune system and aids in the absorption of calcium, which is necessary for strong bones.

Tips & Tricks

Do not hurry back into it if you and your Netflix account became closer friends over winter and you spent less time exercising. Warm up properly and begin with less weights, lower reps, or shorter distances. Keep in mind that muscular discomfort is delayed (also known as “DOMS” for delayed onset muscle soreness). You may feel wonderful during your workout since our bodies’ natural endorphins make us feel good when we exercise, but if you push yourself too hard, you may be in a lot of pain for a few days afterward. When you’re in pain for a long time, you’re less likely to do your exercises! 

Your body’s demand for nutrition and hydration will also increase as your exercise level rises. Drink plenty of water and eat a balanced diet that includes protein, healthy carbohydrates, and vegetables. Ask your Pro+Kinetix PT for a referral to a local dietitian or nutritionist for particular nutritional advice!

Consider your route if running is your preferred form of exercise and you are returning to outdoor running. Make an effort to vary your route or the direction in which you run on a regular basis. Running the same road over and over might, believe it or not, contribute to minor ailments over time! Roads are constructed to have a degree of incline. When it rains, the incline allows for proper drainage. As a result, when running on the side of the road, one leg reaches further than the other. When done excessively, this can affect your ankle, knee, hip, or low back joints differently than the opposing limb, putting your body at danger of injury.

If you’re having any pain or discomfort while working out, make an appointment with a Pro+Kinetix physical therapist for an injury screening to discover if you’re a good candidate for physical therapy by visiting,

Oakland, CA Pain Management Clinic

Dr. Ben Bagge

Pro+Kinetix Physical Therapy & Performance

"We Help Active Adults & Athletes Get Back To Workouts and Sports They Enjoy without surgery, stopping activities they love, or relying on pain medicine."
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