It took long enough, but it finally appears as though Spring is on its way. With this winter dragging on the way it did, I personally cannot wait for the temps to rise and the sun to shine. And now that the time has come, it’s time to lace up the shoes and start training for your big race.
For some of us, this may mean hitting the pavement for the first time since 2013. Others may be polishing up the finishing touches on Boston Marathon. And the rest are getting going with a 5k, 10k, or half marathon in mind. No matter your running goals, experience or savvy; here are several tips to hit the ground running as we spring in the warm weather.
- Pick a race and sign up!
Plain and simple, when there’s an end-all goal in mind, getting out the door and running is that much easier. Although this can be a little intimidating to those who have never done it before, it can also be very rewarding. It doesn’t matter whether it’s a 5k, 10k, 15k, half or full marathon. Put it on the calendar and make the commitment. You won’t be upset with yourself that you did!
- Commit to a training plan.
Regardless if you are simply running for physical fitness or for competition, a little bit of structure can go a long way. Don’t wing it, especially if you’re in a bit of a rut. And if a little extra help is needed, sign up for training services or get a coach.
- Change up your stretching routine.
Current literature suggests that static stretching (ex. stretching a single muscle group for 30 seconds) is effective only following an athletic activity. Before beginning any run, warm up with dynamic stretching (actively stretching multiple muscle groups through constant controlled motion). Dynamic stretching is designed to increase blood flow, increase range of motion, increase awareness of joint position, and increase athletic performance. Not only that, but it’s also a lot more fun than laying on a floor for 30 minutes in a hurdler’s stretch.
- Treat yourself to a new pair of training shoes.
You would think that this is a no-brainer, but you would be surprised how many experience runners limp into my office in their muddy, beaten-down running shoes with 10 months of wear on them. The rule-of-thumb is every 400-500 miles, or 6 month maximum, to replace your trainers and prevent over-use injury. They may not cosmetically look bad, but remember that the mid-sole, or cushioned part, will wear out before the harder out-sole. So pick up some new running shoes, and do this by getting fitted for the proper set while at a reputable running store.
So mark the calendar, layout the training program, and get out there and train with a new found sense of intensity in that new pair of running kicks!
