Taking it to the Street

As the weather warms and the amount of daylight increases, we see more and more people running outside.   Some have been running inside on a track or treadmill and some have simply been hibernating during the cold months.   Regardless there are a few key points to remember.

Even if you are someone who has continued running indoors, you need to start with shorter and slower runs as you transition to outdoor running.   Your body works slightly differently when you are running on roads or trails.   To prevent injuries, you need to give it time to adjust.   The same is true if you have maintained your fitness by taking classes, swimming or by other means during the winter months.  You may be using different muscles, and definitely will be using different movement patterns.

If you have not been exercising consistently through the winter, your fitness level will have fallen and will take time to ramp up again.  A good rule of thumb is to increase your total hours by 10 percent each week.

Before you head out take a look at your shoes.   How old are they?  If you can’t remember then it is probably time to get new ones.   Shoes will last for approximately 300 to 500 miles (500 t0 800 km) depending on weight, gait pattern and shoe type.  Remember that the plastics will age, even when you are not using them.  Look to see if the mid shoe is getting cracked or dry.   The decks on treadmills provide cushion and are more forgiving of running in older shoes.  Trails and roads will not provide this cushion.  Finally, think about treads.   Trail running can be slippery this time of year.

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Layer up.   Weather can change quickly in Canada in the spring.  Make sure you have a look at the forecast and dress appropriately.   As the weather improves, you will warm up quickly.   Toques, mitts, and layers are a good way to stay comfortable at colder temperatures.   As you warm up you will also need to carry more water.  Make sure to stay hydrated properly.

Most important – enjoy it.   The warm weather season is short in Canada be sure to make the most of it.

Tricia Hayton - Registered Physiotherapist at Physio Sport Med of Oakville