Spring has official sprung and the residents of Ottawa have definitely emerged from their homes, packed up their winter clothing and are sporting flip flops and shorts. It is that time of the year where all of the extreme runners, fair weather runners, first timers and weekend warriors start heading outside in their brightly coloured tank tops, running shorts and their newest pair of light weight running shoes. As running season approaches and people get excited about moving, being outside and shedding the “winter weight” it is good to take a second just to go over a couple reminders to keep us all healthy, happy and injury free as we start to increase our kilometers, speed and endurance.
- STRETCH! I lead a run club for women in the summer months and this is probably one of my top struggles as a run coach. I can tell you to stretch and I can be there to make sure you you have a quick post run stretch, but once you get home I can’t make sure my runners are grabbing their foam rollers and going to town as suggested. So I beg of you please for the love of your joints, muscles, range of motion and injury prevention stretch! Get on your foam roller, find some yoga tune up balls, or follow a running magazine stretching sequence, no matter what JUST STRETCH! Our joints and muscles take a serious beating when we run so it is important to show them some love.
- Drink more than you think you need. This might sound like a real silly reminder but we don’t always feel thirsty. Maybe it was cool out or maybe it was raining, sometimes the weather surrounding our runs makes us feel more hydrated and in less need of water than we really are. It is important to consume water before and after your runs and to bring some along when running anything over 5km, ESPECIALLY when it is super warm out.
- Running gear can be cool, but it is also useful. I said it, running gear is cool, it is fun and gets me motivated to lace-up my shoes and hit the pavement. You don’t need fancy running gear to get out there, but things like a good pair of light weight socks, a running hat, a fuel belt for your water (see #2), a supportive/comfortable pair of runners and some light weight clothing will go a long way when running outside in the summer.
- Strength training. Chances are you may have picked up running because you are more of the endurance type, than the “let’s pick up heavy things and move them” type. However life is about balance and so is running. Similar to stretching you are much less likely to suffer an injury if you strength train regularly. I am not suggesting you go out and buy yourself a fancy pants expensive gym membership, however I am recommending committing to at least 2 strength training (with weights or body weight) workouts a week in addition to your runs, heck they can be after your run, right there outside in the sun. Focusing on building and supporting the muscles (think glutes, hamstrings, quads, shins, calves and core) involved in supporting your body during your running sessions.
- Turn your runs into learning opportunities. As runners (new or veteran) there is a tendency to push through, because let’s be honest if we didn’t “push through” on a regular bases we probably wouldn’t last longer than 10 minutes. It is in our nature to ignore pinches, pains, and aches and instead wear them like badges. Feel free to continue to be proud of those sore quads after a good run or those tight calves as you roll them out on your foam roller (see #1), but be sure to take a step back and listen. Our society has gotten away from listening to the tips and clues our body gives us, we numb the pain with Advil/ Tylenol, we rub on joint relief creams and slap a brace on it, but don’t take the time to understand what our bodies are telling us. So if that heel, hip, knee or whatever hurts after your runs take stock, take a step back and figure out what your body is telling you. Maybe you need to get checked out by a sports doctor, perhaps more stretching or more strength training is in order. Regardless of what the “fix” is support your body instead of telling it what to do.
Now that you are geared up, stretched out, strengthened and hydrated lace up those shoes and get a nice run in.
Happy Thursday Everyone!