It’s warming up and the layers are starting to come off. Now is the perfect time to prepare for summer and get back into some cardio. But don’t despair, here are 5 quick tips for getting back into the running race.
1. Check Your Shoes
One of the first steps in resuming your running routine is to check your running shoes. For those who haven’t been running over the winter, putting on your old running shoes can actually be detrimental to your body. With time, the cushioning breaks down, stiffens and hardens, and your shoes will no longer provide the support your body needs.
2. Evaluate Yourself
When you start running again, it’s important to realise that you have had a layoff from running, even if you’ve stayed active throughout the winter. Your first run should be an evaluation—start on a low speed on your treadmill, remember to do plenty of stretching before and after your run, and don’t be afraid to walk, stop, or take it slow. Your body needs to adapt to running again—picking up where you left off isn’t going to be immediate, even if you left off at the finish line of a marathon or half-marathon
3. Dress the Part
One of the best things about owning a treadmill, is being able to use it whenever is convenient – rain, hail or shine! As we move into the warmer months, don’t forget to adapt your clothing even if you move your treadmill outdoors. A good rule of thumb is to dress for 15-20 degrees warmer than it actually is, since your body temperature will rise throughout your run. It’s easy to overheat as the weather warms because although you’ll still feel the chill in the air, your body will heat up much faster than it did during the winter. Feeling a little chilly before you begin your run is a good sign that you’re not overdressed.
4. Stay Hydrated
As you begin running again, it’s common to start sweating more than usual, especially as the weather warms up. To prevent dehydration, it’s important to hydrate both before and after running and it’s smart to have the option to hydrate during your run. Even if you wouldn’t normally bring a drink for a 45-minute run, it’s recommended to use your holder and have a water bottle.
5. Set a Goal
Having a goal is crucial to getting back into your running routine. Picking an ideal weight, or training for a half-marathon, make a running calendar to help plan these goals and stay on track. It’s important to give yourself enough time to train so you don’t feel rushed, but don’t plan too far ahead so you lose sight of what you’re working toward.