Soon enough there will be plenty of people outdoors getting more exercise. There are a few reminders to keep you on the road and feeling good. If you haven’t been physically active on a regular basis or returning to a fitness routine after a lengthy absence, check with your physician to be sure it is safe for you to begin an exercise program.
- An active warm-up works best! Think of the old-school calesthentics – the goal is to increase your heart rate a bit, break a sweat and prepare your muscles and tendons for the exercise session.
- Maintain good flexibility of all the lower body muscle groups, especially the calves, hamstrings and muscles in the front of the hip. We feel a stretching program should be completed after your training run.
- Wear shoes designed for running. Check at a reputable running shoe store for proper fit, type of shoe etc.
- Start slow and easy! Don’t try to do too much in the first days of your program.
- If you run in the evening or at night, wear reflective clothing so others can see you.
FOR THE ADVANCED RUNNER:
- Respect the 10% rule per week in progressing your training.
- Use R.I.C.E. to manage post-workout soreness, but if the pain or swelling lasts until the next scheduled run, better think twice and see your physician.
- A proper warm up should get your body ready for the day’s workout—10-15 minutes of easy calesthentics or biking should do it
- Replace your shoes after 300-450 miles if you are running more than 35 miles per week. The cushioning of a shoe breaks down quickly, especially with consistent training.