Spring is finally here, and with it comes the return of some of our favorite outdoor activities—especially running! As the days get longer and temperatures start to rise, we’re all for getting outside and moving. But before you lace up your running shoes and hit the pavement, it’s important to prepare your body properly to avoid injuries and setbacks.
Here are our top seven tips to help you ease into running season safely and effectively.
1. Establish a Consistent Routine
When it comes to running, consistency is key. But that doesn’t mean running every day or sticking to the same workout over and over. Instead, create a well-rounded routine that supports your body and keeps you on track. Plan your weekly runs, incorporating rest days and cross-training sessions, and gradually increase intensity to prevent overexertion. Setting a structured plan will help you stay accountable and avoid burnout.
2. Build Your Aerobic Base
Your aerobic capacity determines how efficiently your heart and lungs supply oxygen to your muscles. If you’ve taken a break from running over the winter, ease back into it with brisk walking or low-impact cardio. A run/walk program is a great place to start. Gradually increase your speed and distance to build endurance without overwhelming your body. Remember, slow and steady progress leads to long-term success.
3. Incorporate Strength Training
Strength training is often overlooked by runners, but it’s essential for injury prevention and improved performance. Add lower-body and core exercises, such as squats, lunges, and planks, to your routine to build strength and resilience. Strengthening the core and lower body will give you more stability and power, which you will need to crush your time goals or keep you moving through those ups and downs on the trails.
Try these exercises with or without resistance band
Strength training does not affect overuse injuries. However, if you have an overuse injury, strength training can help decrease the pain.
4. Prioritize Mobility and Flexibility
Good flexibility and mobility help you move more efficiently and reduce strain on your muscles and joints. Incorporate dynamic stretching before your runs and static stretching afterward to keep your body in peak condition. If you spend long hours sitting, focus on hip openers and leg mobility drills to counteract tightness and improve your running form.
5. Warm Up Properly
Jumping straight into a run without warming up is a common mistake that can lead to injuries like shin splints, runner’s knee, and Achilles tendonitis. A proper warm-up should include dynamic movements like leg swings, walking lunges, hip openers, butt kicks, bent over heel taps, and high knees to activate key muscle groups and get your blood flowing. This small step can make a big difference in how your body responds to training.
6. Fuel Your Body Right
Proper nutrition plays a huge role in your running performance and recovery. Focus on whole, nutrient-dense foods that support energy levels, muscle repair, and hydration. Reduce processed sugars, increase lean protein and sufficient carbohydrate intake as aerobic activity is very dependent on carbohydrates, and stay hydrated throughout the day—not just during your runs. If you’re unsure where to start, we offer professional, personalized nutrition guidance from Registered Dietitian at our St James location. Book your consultation today!
7. Wear the Right Footwear
Your feet absorb a significant amount of impact while running, so investing in proper footwear is crucial. Choose running shoes that provide the right support, cushioning, and fit for your foot type and running style. If you experience discomfort or recurring injuries, orthotics may help decrease pain and reduce strain on your joints.
However, we are all born with different feet, and our bodies have adapted to loading them in different ways throughout our lives. If someone with flat feet is given an arch through an orthotic, that could be more harmful than beneficial. There are certain injuries that warrant an orthotic, but not a certain foot type. Interested to learn whether orthotics are right for you? We offer orthotic services at our St. James, Bridgwater, and Transcona locations.
Getting back into running is exciting, but preparation is key to staying injury-free and enjoying the season to the fullest. By following these tips, you’ll set yourself up for a smooth and successful transition into running season.
- If you start experiencing persistent aches, pains, or discomfort while running, don’t ignore them! Addressing minor issues early can prevent them from turning into serious injuries. Our team is here to help—give us a call or visit our website to book an appointment and keep your body in top shape this season.
- Want to learn more about your running gait? Book a Running Assessment. This comprehensive program is designed for casual neighborhood joggers to seasoned marathoners to help you pinpoint and address running impairments specific to your body and achieve an ideal running pattern for improved efficiency and reduced strain.