10 tips for returning to spring running
Spring is in full swing, the nicer weather tempts us to spend more time outdoors than before, and this is also the time when we return to sporting and other outdoor activities. Those who do sport all year round have their established daily routines, but there are also those who have been waiting for nicer weather to wake from their winter sleep and devote themselves to physical activity. If you belong to this second group, this article is just for you, because we bring you 10 tips on how to return to spring running.
Clean and sort out your gear
Go through your gear cupboard and check whether any equipment is worn out – especially shoes and sports bras. Clean out or replace expired energy gels, electrolytes and other supplements.
Prepare the right gear for changeable weather
Spring can bring sun, wind and rain – all in one day. Be ready with a light jacket, gloves, layered clothing, a reflective vest and clothing that protects you from wind and moisture.
Don’t rush into intense training
Warmer weather may prompt you to suddenly increase intensity, but be careful. If you haven’t trained for a while, start easy: shorter sprints or gentle hills 2–3 times a week during the first three weeks.
Use sun protection
UV rays are present even when there is no direct sun. Use light, sweat-resistant sunscreens to protect your skin.
Run with a partner or in a group
Running with a friend or in a running group can help you stay consistent and motivated. Besides being more fun, it is safer and provides extra support on challenging days.
Hydrate smartly
As temperatures rise, sweating increases. Drink enough water and take in electrolytes – through food or drinks – to avoid dehydration and a drop in performance.
Give your body time to adapt to warmer weather
In the first warmer days it is normal to run more slowly and feel more exhausted. That is temporary. Your body will acclimatise within two to three weeks.
Don’t forget recovery
Use the nice weather to train outdoors, but don’t forget to plan recovery days. Avoid doing hard sessions day after day, and leave at least 6 hours between morning and evening training if you train twice a day.
Set clear goals
Define what you want to achieve – whether it is finishing a race, a personal best or simply continuity. Choose a distance, the number of weeks of preparation, and find a plan that suits your goal. Experiment with nutrition, sleep and cross-training.
Don’t fear the rain – embrace it
Spring also means rainy days. Instead of skipping training, put on your shoes and a light jacket and go out. Consistency builds a runner – even (or especially) when the weather conditions aren’t ideal. Spring is the perfect time for running, but also for laying the foundations for summer and autumn races. Follow these tips, stay flexible, listen to your body and enjoy every kilometre – sunny or rainy.
Source: trcanje.rs