GOING FROM TREADMILL TO OUTDOOR RUNNING

Question
I AM 53 YEARS OLD AND HAVE BEEN RUNNING ON A TREADMILL FOR SOME TIME, MY AVERAGE IS ABOUT 4 MILES, 3-4 TIMES A WEEK. I WANT TO START RUNNING OUTSIDE BECAUSE OF THE BOREDOM OF TREADMILLS.  I ASSUMED IT WAS THE SAME SO JUST WENT OUT AND RAN 3 MILES.  I WAS DYING THE NEXT DAY.  I HAVE SINCE BEEN TOLD YOU HAVE TO BUILD UP JUST LIKE I HAD TO WHEN I STARTED RUNNING ON A TREADMILL.  I WAS WONDERING IF YOU COULD GIVE ME SOME GUIDELINES IN GETTING STARTED AND WHAT ABOUT RUNNING A TRACK VS. THE "ROADS".  I REALLY COULD USE SOME PROFESSIONAL ADVISE AS TO WHAT LEVEL TO START AT AND IS SPEED MORE IMPORTANT OR DISTANCE.   THANK YOU VERY MUCH FOR YOUR TIME.

Answer
Dan,
In general, I'd start out easier than you would on a treadmill. This is mainly because you're dealing with more pushing forces from the ground.  Treadmills are meant to take a lot more pounding & shock absorption, giving you more support than any road can give you.  

I would definitely watch your speed/pace when you're beginning to run outside.  I would venture to say that speed is more important than just distance alone when you begin running outdoors.  The faster you go, the more forces you apply & absorb, too, so keep that in mind.

I would advise running slower than usual, and running for about 3/4's the amount of time that you'd get your treadmill workout done.  If you just go easy on a time basis, you'll probably 'break-in' to outdoor running a bit easier.

I hope this helps you well,

Rick Karboviak
http://endure.speeddialcoach.com