This has to be one of the best articles about transitioning from indoor to outdoor training. The running section is something I have never read before: See the whole article from Training Peaks.
Run Considerations
Surface and Temperature
When switching from running on a treadmill to outdoors, head for hard packed trails and stay off the pavement if possible, particularly for extended downhills. Your body is used to the shock absorbing belt of the treadmill so it’s wise to minimize the impact of the ground. Wear softer, stable training shoes with good tread and grip for potentially slick or mucky trails.
Keep warm to remain injury free and stay healthy. Running is a high impact sport and cold muscles are less supple to absorb pounding. If the weather is below 52F (12C) avoid shorts. Keep your legs covered on windy days as well. Gloves and windproof gear are recommended, and don’t forget to dress in layers. A low core temperature stresses your immune system so keeping warm will help ward off illness.
Training
Trim down your distance/time run on the treadmill by 10 to 20 percent initially. The motor of a treadmill is doing some of the work, with the belt pulling your stride though and it can take one to two weeks for the body to adapt to the change in forces acting on your ligaments and muscles. The speed or pace settings on a treadmill are not always 100 percent accurate so when you head outdoors, focus on your effort, such as heart rate, until you are comfortable it has settled down into familiar territory. This will also allow you to complete a prescribed workout in the appropriate heart rate zones. Use this time to consistently remind yourself of proper form– running tall and not over striding. Counting your cadence is a way to program yourself to hold that economical 90rpm. Aim for 22 steps in 15 seconds.
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