Spring has arrived, let’s run!
Spring has arrived, on the calendar too! Whether you are a beginner runner or have been doing this sport for a long time, running during this season is an ideal opportunity to get moving, spend time outdoors and replace the cold, dark days with sun and nature. The first thing you should do is gradually get used to running outdoors. If you used a treadmill during the winter, you may feel slight discomfort running on a different surface, so start easy and take care not to injure yourself!
Dress in layers!
We all know that spring is quite unpredictable when it comes to the weather, so it is quite possible that during the day the sun will shine but rain will fall too. That is why you need to adapt your clothing to the conditions. We advise wearing a long-sleeved top or some other light garment over a short-sleeved T-shirt, which you can later easily take off and tie around your waist when you warm up or when it gets warmer. Spring is also great for buying new running shoes. The good thing is that you will break them in gradually and thereby increase your running kilometres too, which on the other hand will protect you from overdoing it. Besides being extra motivation for runners, shoes are important for the general mechanics of running. If the shoes you use are worn out, do not increase your mileage, because you may get injured. That is a sign that it is time for new footwear.
Running in the rain – yes or no?
Some people love running in the rain and find it a real pleasure, and if you are one of those runners, you need to pay attention to your health and, after being out in the rain, quickly take a shower and drink a hot tea. Your shoes will be wet too, so we advise stuffing crumpled newspaper into them and leaving them overnight. The newspaper will absorb the moisture and by tomorrow you will be able to use the shoes for your next run.
See a doctor
Spring is a time when you might see a doctor and have basic sports check-ups, to make sure your body is ready for the training ahead. If you have been injured before, we advise also visiting a physiotherapist or a specialist who can do a check-up, so the injury does not recur. Besides suitable clothing, it is recommended to apply sunscreen 30 minutes before going outside and to do so every two hours. UV rays are active on cloudy days too, so it never hurts to always protect your skin.
Increase your mileage gradually
We advise you to enter the running season gently, with gradual medium-distance training at an easier pace. For example, interval training combined with strength training can help shed the extra kilos you put on during winter, and also further strengthen the heart and prepare it for everything that awaits it.
Set realistic goals
If you experience slight wavering and reluctance about heading out to train, remember that it is only a temporary phase and how much good running brings you. Consider joining a running group. Every group activity is half as hard, you will be motivated and achieve better results, and that way you can exchange experiences with other runners and you will see that the effects will be better.
Register for as many races as possible
Sunny days are the perfect opportunity to find shorter races you can enjoy with friends and family while you get back into your regular training routine. This will also help you stay accountable to your main goal, which is good preparation for the main race of the season. Let that be the 8th Subotica Half Marathon, held this year on 31 August. We can’t wait to run through history together with you!
Photo: Pixabay/Vecteezy