3 Tips to Spring into Spring Running
This winter was hard. Unbearably cold, slippery, windy, and completely unpredictable. I will be the first to admit that my training suffered because of it. Running through the winter takes real dedication (a post for another season!), and this year I just didn't have it in me. I focused more on strength training from the comfort of the gym, with some random treadmill sessions or run commutes sprinkled into those cold months. I kept up my strength, but that running consistency I had built up over the summer fell by the wayside.
Now that spring has sprung, my craving to hit the pavement is back with full force. All I want to do is run, all day every day. Whether you're new to running or a seasoned runner who took a break for the winter, it is so hard to not just dive right into it. Speaking from experience, however, there is nothing worse than getting an early injury because of overzealous training. Read on for my tips to get back into a running routine, train for those upcoming races, and NOT get injured.
1. Assess your shoes
Asics Gel-Hyper Speed 7 running shoes
Running is one of the cheapest sports out there: all you really need is a good pair of shoes. Let me emphasize the word good. While in theory you can run in just about anything, not every shoe is created equal.
If you're buying your first pair, I highly recommend that you get fitted at a specialty running shop. Everyone's stride is distinct, and there are different types of shoes that can help you perform the best and prevent injury. You will often see shoes categorized as "neutral", "stability", and sometimes "motion control". These categories let runners choose the right type of shoe depending on how their feet land on the ground while running - neutral runners tend to land in the middle of their feet ("neutral" shoes work well for you), whereas overpronators land toward the inner edge of their feet ("stability" and "motion control" shoes are best). Your running specialist will analyze your run to determine which shoe type is best for you, then watch as you try different pairs. If you're in the Montreal area, I have had great experiences at Boutique Courir, Boutique Endurance, and Running Room.
If you already have a pair of running shoes you love, take a second to think about how long you've had them. How many kilometers have you run in those shoes? The general rule of thumb is to replace your shoes after every 500 to 800 kilometers (300 to 500 miles), depending on the type of shoe and how you run in it. I gravitate towards really lightweight shoes, which means I tend to burn through them in under 500 km (making running a pretty expensive hobby for me!). If the treads on your shoes are looking worn and you feel aches after even an easy run, it may be time to replace your shoes.
2. Start slow
As soon as that spring sun starts shining, it's hard to resist the urge to go for a nice long run to enjoy the weather. Maybe you've decided to get off the couch and start running every day to get in shape for summer. I cannot emphasize enough the importance of starting out slow. Really slow. While your enthusiasm is appreciated, you may find that you quickly burn out or become injured. Both physically and mentally, you need to start small when building a running routine. Remember that the ultimate goal here is a lifetime of health and happiness!
One of the most important elements of training as a runner is base building. Your base is the number of runs per week and/or the number of kilometers per week you run regularly without issues (injury, physical and mental exhaustion, etc). You must have a solid base before starting any long-distance training program. Building your base involves a slow progression in the number of runs you do and the distance of those runs. The concept of progressing gradually is important for all runners of all fitness levels, from first-timers to experienced racers. Even if your heart and lungs are able to keep going, it takes time for the muscles and joints to adapt to the stresses of running.
There are lots of base building programs available for free on the internet, and the key piece of information when choosing one is your current fitness level. Be realistic about what you are doing right now and start there, rather than jumping into a program that is beyond your present abilities. Not only will this increase the chance of injury, but going from 0 runs to 6 runs per week will not be sustainable long term (you will burn out!). A great beginner program is the Couch to 5K program, which includes 3 workouts per week that evolve from short walking/jogging intervals to a full 5km run.
I am currently in a base building phase and am following Hal Higdon's free training program. This is also a great resource for training programs for any distance! Once I am done this 12-week program, I will move on to a half-marathon (or maybe marathon !) training program that builds on the base I worked to achieve.
3. Sign up for a race
The best way to stay motivated is to have a goal to work towards. Registering for a race is a perfect way to keep yourself on track! I find that I am far less likely to skip a run if I know I have an event coming up. Try searching for races on Runguides.com, or visit your local running store or run club to get information on upcoming events. I was really nervous when I signed up for my first race, but the energy you feel from running alongside hundreds or thousands of other people is indescribable. I now try to run at least 1 race per year to stay motivated!
Still have questions about getting started? Head over to my contact page and send me a message!