So the weather is "starting" to get nicer. Temps are fluctuating and working their way up, while we're also seeing dryer surfaces. I told class on Saturday, if the suns out and the pavement is dry, that is an indication there may be running in our future!
We know it's coming, so what can we do to get ready for some additional running in our workouts? You love it or hate typically.
Here are some tips if you're wanting to incorporate running into active recovery days:
1. Start with short intervals. A lot of us may have the idea in our heads that we may go out and run 1, 3, 5 miles in our first shot. Even if you have that idea that it is doable for you....maybe try something smaller initially. After a workout, go run a 400. Can you do that without stopping? Great! Next time run an 800. How did that go? Ok, now maybe we can increase some more...so on and so forth! Increase gradually as you go.
2. Don't start out too fast. Just want to get it done, right?! Pace is SO important. My husband (non-endurance athlete) once told me that he could run a 6 minute mile. Knowing full well this would NEVER happen, I agreed to his challenge. It's a mile to the stop sign from our driveway and back. 3, 2, 1..Go! He bolted down the road. He made it to the stop sign (first half mile) in 4 minutes....another 8 minutes for the second half. This story is not to gloat about my beating him (maybe a little), but to point out if you start too fast, you will gas out very quickly and not be able to endure the full run. Keep a good, steady pace the whole time.
3. Just breathe. A lot of people suffer from side aches when running. This is often related to breathing. Breathing is also related to pace as discussed above. Find a good steady pace. Breathe in through your nose and out through your mouth. Some people find it helpful to breathe with their stride. Others will breathe on a count such as breathing in for four seconds and out for 2 seconds or something similar. Try different methods and see what works for you.
4. Rest and Recover. If you're working out and trying to increase your running, make sure you're still giving your body time to rest. Incorporate at least one rest day into your week. If you still need to do something active, do light active recovery. Go walking, do yoga, run through mobility work. Keep the muscles stretched out and they'll keep working hard for you.
These are just a couple things to think about when it comes to running. I look forward to hitting the pavement with all of you!