Spring Into Fitness

Now that the weather has turned and we are headed into full-on spring, it's time to spend more time outdoors enjoying our favorite actitivities.

Before you take off and run for miles or bike for days, here are a few tips to keep you healthy while you enjoy the outdoors.

For Those of You Just Starting Out:

• Always check with your physician and let them know you are about to engage in an increased level of physical activity.
• Start out S-L-O-W-L-Y  This will allow your muscles and joints to get used to the increased activity and keep you fresh for the next outing.
• Add distance or intensity to your outdoor activity in small increments, such as 10% per week. Again, this allows your muscles and joints to adjust to the increased activity.
• If you have the walking thing down pat and would like to begin jogging/running more this spring, progress from a walk-run-walk routine over a known distance, to a run-walk-run routine.
• Grab a partner and hit the trail! There's no better way to stay on course than with accountability from your spouse, best friend, neighbor or friend.
• MOVE! Do something today...and that's more than you did yesterday!

For Those With Established Training (Indoors or Outdoors):

• If you have spent the winter months running on a treadmill, get ready for a moment of reality - the effort of running on a treadmill at 0% incline, is less than the effort required to run on a level surface (road) at the same pace. In order to alleviate this come next winter, run on the treadmill at a 1 - 1.5% incline.
• Keep the 10% Rule in mind as you add distance or time to your workouts. Muscles and joints appreciate it much more when you add to them gradually!
• What are your goals? Is there a road race or time trial on the calendar you would love to check off the list? If so, your winter training program may need a refresh with adjustments to help you attain those goals.
• This may sound simple, however, many people take their equipment for granted. Get your bike tuned up. Replace your running shoes (every 350-500 miles depending on your training level).
• Keep up with total body strength training. Just because you are outdoors doesn't mean you should totally abandon your strength training program.
• Focus on flexibility - as we get older our tissues become less extensible and require a greater effort to achieve and maintain the flexibility necessary to remain very active.