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.

Victor Plata is an established elite triathlete and 2004 Olympian who divides his life into thirds.

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.