IT’S RUNNING SEASON - TIME TO GET BACK INTO THE SPRING GROOVE

Spring is here. I hope. If you’re a runner and have been hibernating for the winter, let’s look at how to get back into running season.  Get your running shoes out, or better yet, get a new pair as we review how to get back into the spring groove.

RUNNING AGAIN!

Many of us continue to run during the winter, but indoor projects and extreme weather conditions sometimes cut into our running groove.  Here are some pointers as you get ready for your spring and summer racing season.

 1.    START SLOW

Even if you’ve done other indoor exercises, running uses different muscles.  And you have a different breathing capacity when running.  Make your first few runs shorter and at least a minute slower than your average slow pace.  Give your body time to adjust and get acclimated to being outside regularly.

2.    WALK INTERVALS

If you’ve taken an extended running break, start walking.  Build to three miles. Then walk a tenth of a mile every half mile until you reach three miles.  When that feels good, walk a tenth of a mile every mile.  Then run the whole three miles.

Listen to your body.  If you are really fatigued or sore after a run, stay at the same walk/run interval until it feels easy.

3.    REMEMBER WARM-UPS AND COOL-DOWNS

Remember the basics.  On a beautiful spring day, you’ll want to burst out the door and hit the road. Start with a walk or jog for 5 minutes, followed by some dynamic stretches.  End your walk with a few minutes of walking.

You’ll recover better!

4.    SIGN UP FOR A RACE

Nothing motivates hitting the road again more than signing up for a race.  Set up a training schedule and pick a favorite course. Or, try something new like a Ninja Race or Tough Mudder to use some of those other exercise skills you worked on during the winter.

5.    RUN WITH A FRIEND OR JOIN A RUNNING GROUP

One of the best ways to start running again is to join a group!  Meeting fellow runners for a group run is fun and helps keep you on track for race training. Check out the web for local running groups or look at your local race schedule.

These tips should help you get back into the spring groove! If you want help with strength training to improve your running, contact us at info@pittsburghfitnessproject.com to set up your FREE assessment.

 You can also check out our infrared saunas, compression pants and visit our massage therapist to aid in your running recovery.  Check out our Recovery Lounge at PFP.