Should you train outdoors during the summer? Why would a Lifetime Athlete want to do this? What’s the value in doing so? This discussion is going to cover those and related questions. Let’s dive in!
There are any number of manners in which we can frame this up. But I think one of the best would be to list out some FAQ’s and provide specific answers. Here we go!
How does an outdoor workout differ from outside sports participation? This is a great distinction. We’re certainly recommending outdoor sports for Lifetime Athletes, all year and especially during the summer. Runners, cyclists, skiers, golfers – and so many others – by default do their thing outside. We’re also suggesting that a swimmer use an outdoor pool or lake when it’s available. Hit the outdoor courts for basketball and tennis. Surf. Kayak. Fish. Take your grandkids to the playground. Recreate, play, and compete in the sunshine (or rain) and fresh air.
What is meant by an outdoor workout? What we’re talking about here is taking some, or most, of your traditional gym-based training outside of 4 walls (or 3 if the garage door is up) for the summer season. This means grabbing a few simple items of gear and heading to a field, park, playground, backyard, track, or trail and throwing down. If we restrict our focus to be somewhat modern and narrow, this may seem rebellious or counterproductive. But in reality, going outside for a workout is totally natural. Instead of having to train inside all the time, we get to go outside. It’s an incredibly uplifting experience.
What are some of the unique benefits of outdoor workouts? This is a long list so let’s just hit a few key points. Sunshine, or natural outdoor light on a cloudy day, has multiple effects. Vitamin D synthesis that is exponentially superior to any supplement. Circadian rhythm/clock resetting which enhances sleep and hormonal balance. Mood and attitude upregulation. Fresh air (in most cases) which is rich in oxygen and free of dank, indoor smells and pathogens. Grounding effects from contact with the Earth, especially when training on the grass and going barefoot. And if you can get past hippie-hating thoughts, barefoot strengthening has huge returns on investment. Getting outside is a chance to be creative and expressive, adding a little excitement and variety to the pursuit of fitness which can often fall into a grind or rut.
Why are training partners so important for outdoor workouts? When something is this much fun, it just has to be shared. Spread the word. Share the joy. Training partners are great in any circumstance. Social contracting keeps you accountable. Working out with your peeps adds a little challenge. Get more out of yourself with less cognitive effort. We all recognize those elements. While you can go to the gym and do your own thing in solo fashion very effectively, training outdoors alone kinda makes ya look like the lonely kid on the seesaw. Takes two (or more) to tango. Such is the outdoor workout. Those who are reluctant to join us will say it’s just too much hassle to gather a few folks and set up meeting times. But it’s actually not that difficult and it is so worthwhile. And everyone is welcome and encouraged to participate. T2, especially our summer programming, is designed for you to recruit new members and give them the gift of fitness for life. There’s generally an organizing personality in your circle. Could be a spouse, kid, or close friend. Give them the task (they’ll see it as a privilege or duty) of setting up the system. Show up and let the good times roll.
Will I lose my strength and muscle gains? This is a very common and legitimate concern. The answer is “NO” but that response is entirely dependent on good program design. Now, if you’re a serious bodybuilder or powerlifter and the only thing you really want to do is pump big iron, your version of an outdoor workout might be like Arnold and Franco at Muscle Beach. But for the rest of us longevity-minded Lifetime Athletes who want to balance our strength, speed, power, agility, and endurance in an organized plan…summer outdoor workouts can fit great into your system. In fact, when this is done right (like how we do it in the Training Tribe), outdoor training isn’t a compromise that you survive, it’s a bonus in your training year during which you thrive. The Annual Training Plan that we utilize in T2 has you doing resistance training all year long, but we concentrate on the hypertrophy and strength work during the winter and spring. In summer we focus on power and speed. This is similar to how professional athletes train. You can’t do everything, at max levels, all the time. In fact, trying to do so can turn into a debacle. As a Lifetime Athlete, embracing seasonality is of critical importance.
Is outdoor training just a cute idea or is it evolutionarily-consistent? Humans have been around for a couple million years if you go back to Australopithecus. Play has been ever-present. But the concept of a workout is very modern. Making the workout itself a playful experience (can still be evidence-based and organized) and taking it outside is a total 10-xer. From a scientific perspective, all those benefits of outdoor training make sense. But on a more basic level, taking your workout outside just feels natural. Escaping confinement and drudgery and freeing the animal within you. The T2 outdoor sessions have always been, by far, the most popular aspect of our training program. Members look forward to the sessions. They report how they can do so much more output than they thought they were capable of, without even realizing it. Quite magical.
How does one go about the process of outdoor training? Well, it starts with an open mind that embraces the concept. From there the sky is the limit. Set up a training station in your backyard. Go to the playground and mix in pullups, hangs, pushups, and dips in between lunge walks. Load a pack and head for the hills, but add in a few squats and rock lifts. Take your kettlebell for a walk, doing a variety of carries, press, hinges, in a circuit interspersed with jogs around the park (set bell down for the runs). Or you can become a subscribed member in The Lifetime Athlete App and use the Training Tribe programming. It’s all done for you. Each week features a field, track, and trail session, in addition to bonus workouts and competitions. All summer long.
What do I need in terms of equipment for summer outdoor training? Very little, actually. An implement or two and a little creativity and imagination will get it done. In T2, we use our FittKitt. That’s a 5-gallon bucket, medicine ball, tubing, tow strap, and functional training sandbag. This complements the additional environmental elements we utilize at tracks, fields, and trails. It’s easy to put together a fantastic workout using principles of biomechanics and exercise physiology. Kinda looks and feels more like play, though. By properly scaling the sandbag weight, and the workout content, I’ve never seen a beginner struggle. And there’s never been a high-level lifter who hasn’t gotten all the challenge (and more) they were looking for.
Can I supplement my outside workouts with a little gym work? Absolutely. That’s how we do it in T2, performing maintenance and recovery sessions which support the primary programming. Our system is very organized and comprehensive because it is aligned with the Annual Training Plan and the concept of Seasonality. However, it’s just one way you can mix outdoor and indoor training in order to take full advantage of summer and all its glory.
What can I expect when I return to the gym in the fall or winter? A return of enthusiasm for indoor training with a refreshed mind and energized body. Higher levels of general conditioning. Better overall movement competency. Great health and vitality. Because our outdoor training works on power and speed, which develop unique aspects of coordination and fast-twitch muscle recruitment (that you can’t get grinding weights inside), your functionality, physique, and body composition will be excellent.
What’s the biggest obstacle most people face in regard to outdoor training? FOMO. Hands down, it’s a form of fear of missing out. More accurately described, there is a tendency for even Lifetime Athletes to get a little addicted to the gym routine, even when they are getting stale (plateau) and not realizing it. They’ll think “If I don’t go to the gym and keep using the cardio machines, bodybuilding, or powerlifting…I’ll lose all my gains.” That’s the fear. But honestly, if you keep doing the same thing, you’ll stop gaining anyway. Training in that sense becomes an obligation based on trying to avoid a negative. But when you go outside, what you have to gain is seeking, and attaining, the positives which are better health, power, speed, conditioning, and body composition. All-around athleticism. Versatility and durability. The robustness and resilience that only comes with being a comprehensively trained Lifetime Athlete.
In the context of this article, there are 3 types of people.
- Those who already have buy-in and are total believers in summer outdoor training. They really didn’t need to read this but they got some supportive information by doing so.
- Those who have read this far, are “outdoor workout curious,” and who just might give this whole awesome thing a try. This article was mainly for you.
- Those who are closed-minded, saw the title and clicked delete, and who will not change because they refuse to consider change. Not hopeless as humans, just set in their ways. Some are happy that way. As I say occasionally, I gave up trying to be all things for all people long ago. C’est la vie.
I hope you will consider taking some of your training outside this summer, and recruiting a few new members to join you. I know that’s what I’ll be doing. See you out there!