Training for a Spring race? Tips on how to get a leg up on your competition

With temperatures on the rise, and the Brew City Half Marathon & 10K this weekend kicking off spring race season it’s time for Milwaukee residents to start running.

Whether you’re preparing for an upcoming race or just trying to get some exercise outside, following a few simple tips will ensure you have a great and safe run. Many physical therapists office’s begin to see an increase in running injuries at the start of the spring running season. However, local Athletico Physical Therapy has tips to show how you can shake off the winter doldrums to get the most out of your runs and prevent injury.

Lindsay Cullen, Co-Manager of Athletico Physical Therapy’s Endurance Program knows what it takes to keep runners in top form through training season. A few of her top tips include:

• Start slow and set small, measurable goals. Many people stop training during the winter months. Remember you can’t pick up where you left off last summer. Whether you’re trying to run a certain mileage each week or a keep a consistent pace, write down where you are now and where you want to be and watch your progress develop. Remember do not increase your weekly mileage by more than 10 % when returning to running.
• Exaggerate your warm up to prevent injury or muscle strain. As many often run less in the winter months, muscles will be colder and tighter when beginning a springtime running routine again. Always squeeze in a short dynamic warm-up including walking lunges, high knees and single leg hops.
• Layer, Layer, Layer: With late winter running, it can be hard to dress for the elements but never underestimate the power of proper clothing. Err on the side of too many layers as your body temperate will increase 10-15 degrees. Also, be sure to choose wicking or dry-fit material when possible.
• Reflective Gear: Even as the temperatures rise, it still gets dark early. Always run with reflective gear so cars can see you.
• Better Form = Less Stress on Joints: Lastly, this is the best time to shorten your stride and focus on cadence and form. Take advantage of the empty trails to pay attention to your body and make yourself a better runner.
• Recovery: When finished with a run hydrate as soon as possible and stretch major muscle groups to avoid over-stressing and straining.

For more information or to schedule a complimentary injury screen, head to Athletico.com.