The Biggest Mistakes People Make When Training Outdoors (And How to Fix Them)

Training outdoors is a game-changer. Fresh air, real movement, no gym bros hogging the bench press—what’s not to love? But here’s the thing: outdoor training isn’t just a gym workout with a better view. It comes with its own set of challenges, and if you don’t know what you’re doing, you could be making some rookie mistakes that slow your progress (or worse, leave you limping home).

Let’s talk about the biggest mistakes people make when training outdoors—and how to fix them so you can actually get stronger, fitter, and injury-free.

1. Ignoring the Terrain

Grass, sand, pavement, hills—outdoor training means dealing with all sorts of surfaces. If you’re treating them like the smooth, even floors of a gym, you’re in for a rude awakening.

The Fix: Pay attention to your surroundings. Uneven ground? Adjust your footing and engage your core. Training on soft sand? Expect more resistance and shorter strides. Running downhill? Control your speed so your knees don’t take a beating. Respect the terrain, and it’ll reward you with better balance and strength.

2. Wearing the Wrong Shoes

You wouldn’t wear dress shoes to a hiking trail (at least, I hope not), so why train outdoors in squishy, over-cushioned running shoes?

The Fix: Get shoes that actually support outdoor training. You need a stable sole, decent grip, and proper foot support—especially for strength training. If you're lifting, opt for something with a firm, flat base so you’re not wobbling around mid-squat.

3. Skipping the Warm-Up

I get it—you’re excited. You step outside, the sun’s shining, you’re feeling motivated, and BAM, straight into burpees. Five minutes later, your hamstring feels like it’s been through a paper shredder.

The Fix: Treat your body right. A proper outdoor warm-up should include:

• Dynamic stretches (leg swings, arm circles, spinal twists)

• Activation exercises (bodyweight squats, lunges, push-ups)

• Gradual intensity increase (start slow, build up)

Your body needs time to adjust, especially in different weather conditions.

4. Underestimating the Weather

Sunburn, dehydration, frozen fingers—Mother Nature doesn’t care about your fitness goals. If you’re not prepared, the elements will wreck your workout (and your mood).

The Fix: Check the weather before you train.

• Hot day? Hydrate like your life depends on it (because it kind of does). Wear light, breathable clothes and slap on some sunscreen.

• Cold or windy? Layer up with sweat-wicking materials. Your body will warm up, but your ears and fingers will thank you for extra coverage.

5. Poor Form & Bad Posture

When you train outdoors, it’s easy to let form slip—especially if you’re balancing on uneven ground or racing through a workout. But bad form means wasted effort and potential injuries.

The Fix: Slow down and do it right.

• Squatting? Make sure your heels stay down, knees track over your toes, and your chest stays upright.

• Running? Don’t slouch—engage your core and keep your strides controlled.

• Lifting? Don’t let momentum do the work—stay in control.

6. Sticking to the Same Routine

The whole point of outdoor training is variety! Yet, some people come outside just to do the same exercises they’d do in a gym—same reps, same pace, same boring circuit. No wonder they don’t see results.

The Fix: Switch it up!

• Try hill sprints instead of treadmill running.

• Use park benches for step-ups and dips.

• Grab a kettlebell and do some dynamic, full-body movements.

• Find a staircase and turn it into your workout zone.

Your body adapts quickly—if you’re not challenging it, you’re not growing.

7. Going Too Hard, Too Soon

I love the enthusiasm, but launching straight into a high-intensity outdoor workout without conditioning first? That’s a one-way ticket to Injury Town.

The Fix: Build up your endurance and strength gradually.

• If you’re new to outdoor training, start with bodyweight exercises before loading up with kettlebells or resistance bands.

• Increase intensity and volume over time—don’t try to match the guy who’s been training outdoors for years.

8. Not Fueling Properly

Training outdoors burns more energy than your standard gym session. If you’re not fueling right, you’ll gas out mid-workout and wonder why you feel like a deflated balloon.

The Fix:

• Pre-workout: Eat a balanced meal with protein, carbs, and healthy fats about 1-2 hours before training.

• Post-workout: Replenish with a mix of protein and carbs to help your muscles recover.

• Hydration: Drink water before, during, and after your workout—especially if you’re sweating buckets.

9. Training Alone & Losing Motivation

Outdoor training is epic, but let’s be honest—some days, motivation disappears faster than your willpower around a pizza.

The Fix: Find your squad.
Training in a group pushes you harder, keeps you accountable, and (most importantly) makes it more fun. The energy, the competition, the shared suffering—it all keeps you coming back for more.

(Which is exactly why The Outdoor Squad exists, by the way. Just saying. 😉)

Time to Level Up Your Outdoor Training

Look, outdoor workouts are one of the best ways to get fitter, stronger, and more resilient—but only if you do them right. Avoid these common mistakes, tweak your approach, and you’ll see the difference in no time.

So what are you waiting for? Lace up your shoes, step outside, and train like you mean it. We’ll see you out there.