23 Jun Adjusting workouts for summer
With the record breaking lows of this winter and the intensity of the spring, everyone has rejoiced with the emergence of summer and warmer weather and burst through the gym doors to start workouts outdoors. Yet, what many people do not realize is that you can be injured just as easily in the transition to summer as the transition to winter. Running outside is more taxing and requires more energy than running on a treadmill. The same goes for cycling and spin class. So, be sure to take the required steps that can help you stay healthy and injury free as you transition to outdoor athleticism.
1. Get a physical: We know, we know. Needles stink. But even if you feel fine, there are things on the inside that deserve a yearly checkup, including cholesterol, blood pressure, vitamin levels. Plus, having a yearly checkup can help prevent many life threatening diseases.
2. Set goals… realistically: When we’re excited we all get caught up in the moment. But if you haven’t been running regularly this winter, you are not going to be able to run 5 miles your first week back. If running five miles is your goal, then try achieving it in increments. Half a mile your first week back. 2 miles your first month, or whatever fits your goals and lifestyle. It’s okay to take some time to get back in the swing of things.
3. Buy new shoes: So many people wear their running shoes for entirely too long. Most shoes last around 300 miles, that includes running and the everyday wear and tear. If you have been wearing the same shoes for a while, it might be time to look into a new pair.
4. Outdoor cardio: Try doing some of the exercises you normally do inside outside. This will help you get used to the new temperature while working out. Options include jumping rope, walking lunges, jumping jacks, etc.
5. Stretch: In the rush of getting outside, don’t forget to stretch those muscles! That is one of the most important factors in preventing injury! Stretch, stretch, stretch.
6. Hydrate: With the warmer temps and the increased exertion, you are going to be losing water faster than you did when working out indoors. So, stay hydrated. Drink more water than you think you need.
7. Sunscreen: For many, the sun is a bittersweet hello. If you have pasty pale skin, you are going to burn the first time the sun touches your white skin. So, in order to keep this burn to the minimum, wear sunscreen when you go outside. You won’t regret it.
8. Sign up for a race (with a buddy): Often, having a goal in sight and having someone to work towards that goal with are the best motivators a person can have. So research the races in your area (or outside of your area: Roadtrip!), pick one, then train your little heart out! It’ll be fun.
Need help preparing for the spring transition? Call Cory Lee, a certified run coach, at 662-282-4949. Also, check out our other posts on running! Good luck, fellow fitness lovers!