One step at a time
Nikki Gillingham // March 22, 2013
OK, let’s all admit it. Some of us are, as we runners call it, ‘fair-weather Runners.’ Also commonly known as hibernators, and winter-season couch potatoes. It’s OK if you took a lot of time off over the winter months. For some, just the the thought of going out in freezing temperatures keeps them in the house. Regardless of the reason, it’s common for otherwise active folks to take a break and keep warm from November through February.
Although this isn’t totally advisable, it happens. And like I said, it’s OK. There is, however, one important thing to keep in mind when March and its warm, sunny temperatures begin to arrive: Your fitness level disappeared as fast as the snow is now. If you’re considering getting into a fitness routine again, there are a few important things to take into consideration.
First, you’re not as strong as you were a few months ago. It’s been said that athletes begin to lose fitness abilities in as little as four days of inactivity, so imagine what a few months can do to you. If you could run a 30 minute 6km no problem, consider now going out for an easy 4km jog. Shake out the cobwebs, get your body into motion, and start getting your mind used to the idea of regular exercise again. The same goes for bikers, weight-lifters, swimmers – it’s easy to get back on after you’ve fallen off, but you can’t pick up where you left off.
Second, because of the prolonged period of rest, when you do exercise for the first time it is important that you stretch after. Your muscles won’t know what happened to them! You have to make sure you give yourself that extra 20 minutes (minimum) at the end of your workout for proper stretching. There are many different ‘ways’ to stretch. Some say you should start at the top and work your way down; others, bottom to top. Some believe it is important to stretch the larger muscles first. Regardless of how you stretch, make sure you hold each pose for 30 seconds, don’t bounce, and stretch your entire body even if you didn’t target each muscle group during your workout.
Third, if your exercise routine got off track, chances are your nutrition did as well. It’s important to begin eating healthy and drinking lots of water right away. If you want to begin getting active you have to put the proper fuel into your system, and currently your body is full of toxins from a poor winter diet. Those toxins cannot sustain a workout regimen, and you’ll feel sluggish at first as you work to rid your body of the waste. Use that as motivation to eat clean daily, whether you’ve exercised or not (because remember, you’re starting out slow!).
Finally, a quick word about safety. Everything is melting, the sun is shining, and everyone is happy that spring is finally on its way. When you’re out for your run, walk, or bike, keep in mind that the sidewalks are going to be filled with more people excited to get out and enjoy the nice weather. This includes other athletes, but also families, dogs, children on bikes, and more. Drivers have a lot to focus on, so make sure you are wary of your surroundings to avoid any unfortunate accidents. This goes both ways. If you are driving to the gym, keep an extra-close eye out for all the additional runners and bikers you will likely encounter on the roads. You never know if a person has seen you or not, so it’s always best to err on the side of caution.
Get out there, enjoy the new season, and have fun!
