Spring Running Tips To Train Safely
Ideas to Help Runners Stay Healthy Through the Season
Feb 26, 2009
After a long winter season of indoor training, or possibly no training, spring brings the opportunity to resume normal outdoor running workouts. However, jumping in too fast, without proper preparation and appropriate gear, can lead to an early season injury, and significant time out of action. Here are some tips to safely get into the groove of Spring training.
Wear Compression Apparel to Decrease Injuries
Compression apparel is an essential part of a runner's spring wardrobe. During the early Spring, temperatures may still be on the cooler side. Training in these conditions leaves the runner vulnerable to muscle pulls and strains. Compression clothing can help keep the athlete warmer than can loose fitting apparel. Additionally, compression apparel can help improve performance when training or racing. The mild pressure on muscle has been shown, in some studies, to improve muscle function. The warming effect of compression gear will also improve muscle performance, and decrease the risk of injury.
Wear Reflective Apparel to Increase Safety
For runners who train in the early morning or late evening, running in darkness is a safety issue. Reflective gear can help drivers on the roads identify runners, keeping them safer. Of course, it is more important that the runner be aware of traffic, as they may not be seen by a distracted driver despite using reflective apparel. In addition to reflective apparel, using a light is helpful, both to see the road, and to be seen by motorists. Carrying a small flashlight, or wearing a headlamp is a convenient solutions to the lack of natural light in early or late in the day.
A New Season Should Start With New Shoes
A great way to start a new program is to start with new shoes. Running shoes have only so many miles in them, before the sole begins to break down. Additionally, the cushioning can dry out while sitting in the closet during the winter months, decreasing the protective effect of the shoes. In order to avoid injury, replacing shoes at the beginning of the season will provide adequate protection for the feet and lower legs.
Set Goals to Stay Motivated
A great way to ease into spring running is to set a goal for the season. Sign up for a 5K race, or join a running group. This will provide a basis for a spring program. Running groups especially, can be a great source of inspiration and information. An informed runner is a prepared runner. By following a specific training program as set up by the group, training can proceed methodically and without injury.
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