Thanks to my time in the service, I've had plenty of opportunities to train outdoors. Between early morning PT and deployments where a patch of dirt and some sandbags were the only options, working out in the elements became second nature. I remember having to run through everything from blinding snow to sandstorms, feeling the pain in every joint—but honestly? I've come to prefer it over any conventional gym.
When the weather is right and the environment is solid, your mood during an outdoor workout skyrockets to a level you just can't replicate under fluorescent gym lights—unless, of course, you accidentally double-scooped a shady new pre-workout.
"The benefits go way beyond just getting some fresh air."
Since I enjoy it so much, I wanted to put my "researcher" hat on and see if there is actual, empirical science backing up why outdoor training feels so good, or if it was just in my head. Here's what the science actually says about taking your workout into the wild:
Outdoor training: built-in variety, no monthly fee.
1. The Biomechanics of Uneven Terrain
When you run on a treadmill or lift on a perfectly flat rubber gym floor, your body gets lazy. Taking a run on a trail, or even just doing lunges on the grass, introduces micro-variations in the terrain. This forces your foot, ankle, and core to engage your "stabilizer muscles" constantly. You are building better balance and functional strength without even trying.
2. The Cortisol and Serotonin Shift
Exposure to direct sunlight actively boosts serotonin production (your brain's "happy" chemical), which in turn lowers cortisol (your body's main stress hormone). This leads to noticeably reduced anxiety, lower depression symptoms, and a massive baseline mood improvement.
3. The Sleep Cycle Reset
If you struggle with sleep, outdoor training might be the fix. Working out in natural light—especially in the morning—hardwires your circadian rhythm. It sends a clear signal to your brain about what time it is, which helps your body naturally produce melatonin later in the evening, telling your brain exactly when it's time to recover.
4. The "Thermal" Calorie Burn
Your body actually burns extra calories trying to regulate its temperature against outdoor elements. Whether it is a brisk morning or a hot afternoon, your body has to work harder to maintain its baseline temperature, slightly increasing your overall energy expenditure.
This Week's Challenge
Take just one of your workouts outside. Skip the treadmill and run your neighborhood, or take a kettlebell to the local park. See if you feel the shift in your mood and your sleep.