Spring weather is anything but predictable, but there’s at least one thing we can count on: as the weather warms up, many of us will again take our running shoes out of hibernation. And even if we’ve been running regularly, there’s always the temptation to go too far, too fast, or too often. Either way, it’s the quick route to sidelining your season before it ever really gets going. As the saying goes, let’s not be that guy this year. Following some simple yet sage advice will help you run smart this spring, and run strong into the summer!
Warm-up and cool-down
No matter how short or slow your run will be, or how tight on time you are, taking a few minutes to warm up and cool down should be part of your program. A good, dynamic warm-up will make sure your body is as ready to go as your brain. And yes—a brisk 5- to 10-minute post-run walk is a perfectly good cool-down routine.
Layer-Up (and Down)
As we get further into more springlike weather, fluctuating temperatures can pose a challenge to any outdoor athlete. No matter how far or long you’re out there, things are bound to change this time of year. Light, breathable layers – and plenty of zippers – can make it easy to adapt as the weather warms, or cools. Staying dry keeps you feeling comfy on the run, and also mitigates blisters and chafing.
Don’t Push It Yet
While it can be tempting to greet every, single, gorgeous morning with a run… don’t. Unless, of course, a daily run is already part of your routine. If not, alternate run days and walk days to enjoy the season and build your tolerance for the activity. If you are a daily runner, and good for you, resist the urge to pile on the miles. Adding 10 percent per week is still a safe and reasonable standard for building mileage smartly.
Drink Plenty of Water
As you add miles to your spring calendar, you’ll likely sweat more than you did during your winter training or hibernating. Drinking water before as well as after your runs is an excellent habit to get into before the weather really warms. You’ll need to drink more throughout the day when things heat up for good. If you’re not already, begin keeping tabs on how much you’re actually drinking. Staying hydrated helps you regulate your temperature on the run, and speeds up recovery.
Is it the Shoes?
If it’s been a while since you’ve checked into a new pair of running shoes, spring is as good a time as any to explore your options. Winter running may have trashed your current pair, or maybe you took your running shoes to CrossFit, the gym, or played driveway hoops since January. And let’s be honest; some fresh kicks will really energize a new running routine, right? The Charlotte area is lucky to have some great specialty running shops loaded with folks who know their stuff. Pay them a visit for a professional assessment of your current shoes and options that will suit you and your running style.