5 Easy Ways to Prep for Running Season!
5 Easy Ways to Prep for Running Season!
Dr. Ariel Hovland, PT, DPT, CSCS
As the weather warms up and the light starts to stay out a little bit later, it's the perfect time to get back into your running routine! We love to hear all of our clients gearing up for a great spring and summer running season. Here’s 5 of our top five tips to keep you healthy and injury free this year!
Set Realistic Goals: Before diving into your running routine, take some time to set realistic goals. Whether you're aiming to increase your mileage, improve your pace, or simply enjoy the process of running more consistently, be clear about your plan. Start with small, achievable goals and gradually increase the intensity as you progress throughout the season.
Gradually Increase Mileage: One of the most common mistakes that runners make is ramping up their mileage too quickly, leading to overuse injuries. Instead, focus on gradually increasing your mileage each week to give your body time to adapt and recover. A good rule of thumb is to increase your total weekly mileage by no more than 10% from one week to the next!
Incorporate Strength Training: Running is a high-impact activity that can put a lot of stress on your muscles and joints. Incorporating strength training into your routine can help improve your running performance and reduce the risk of injury. Focus on exercises that target the major muscle groups used in running, such as squats, lunges, and calf raises. Additionally, don't forget to include core exercises to improve stability and posture, which are essential for maintaining proper running form.
Warm up properly: One of the most important and easiest ways to prevent injury when running is to warm up properly! Activating your glutes prior to running goes a long way when it comes to maintaining good posture, as well as proper knee and ankle alignment. Here are a few of our favorite warmup exercises prior to running!
5. Prioritize Recovery: Rest and recovery are just as important as the miles you log on the road. Make sure to incorporate rest days into your training schedule to allow your body time to repair and rebuild. And we highly recommend using our recovery services at Fixxed such as dry needling, assisted stretching, and the Normatec boots to keep you feeling good!
By setting realistic goals, gradually increasing mileage, incorporating strength training, prioritizing recovery, and warming up properly, you'll be well on your way to a successful and enjoyable running season. So lace up those shoes, hit the road, and embrace the journey ahead!
Fixxed is a first of its kind recovery studio. Book your first session at Fixxed HERE!
