It’s easy to believe that you can continue at the same pace and intensity from where you left off last spring when you haven’t trained all winter. The weather is warmer and you may have registered for some races to motivated you. Here are some tips to keep your goals realistic and increase activity in a healthy way.
1. Are your shoes still good?
Even if they look good they may have run it’s course (no pun intended). Running/walking shoes should have a cushiony and supportive upper (ball of the foot part of the shoe). There should be some resistance when you bend your shoe in half from the sole. If you can do this too easily, then you need new shoes! The more mileage you have, the more often you need to replace them. Even if you are a minimalist runner, meaning you are anti-cushioning, running footwear must still be up to date. This will not deter your ability to feel the road.
2. Be realistic.
If you’re a bit rusty, be honest with yourself and don’t pick up from where you left off last spring. Increase your level of intensity in a gradual way. There are many apps and resources that can help you with a running training program. When you use an objective method to increase your running distance, injuries can be prevented. If you signed up for the Toronto Nike 15K run in June, Nike has great information here: http://content.nike.com/content/dam/one-nike/en_us/running/nwes-toronto-15k/training-program.pdf The information integrates information on how to safely increase your running distance and incorporate cross training.
3. Cross Train
Strength conditioning of your core muscles like transverse abdominus, obliques, glut medius and pelvic floor will help prevent IT Band issues, low back and knee pain that often develop from an unstable lumbar and pelvis. Remember, distance running is about endurance not power, so make sure that your muscles are ready for the distance. Overall resistance training of upper and lower body will also improve performance.
4. Stretch it out
Working out new muscles will cause muscle soreness as your body adapts to your new activity. Stretching will reduce muscle stiffness and pain. Keeping the fascia mobile will help to prevent injury and improve motion. Also, don’t just focus on your legs. A loose jaw, neck, chest and hand help to ensure that breathing is effortless during your runs.
5. Begin! A body that hasn’t run in a while will think of many excuses. Just get started and remember you run for the joy. Enjoy being outside. Running is fun.
If you need help with your alignment. I am happy to get your body back into shape. A body that is aligned can absorb shock better and injuries can be prevented. Chiropractic, acupuncture, myofascial release and kinesiotape are all tools to keep you moving. Email firstname.lastname@example.org for more information.
Realign. Strengthen. Live your Life.