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After months of exercising indoors – unless you like to brave the cold – it can be a challenge to transition from winter to spring workouts. When the snow melts away and we can finally see the grass, many of us look forward to varying our workouts. However, jumping in too soon can be harmful to your body. We have some tips to help safely prepare for spring exercise.
General Exercise Tips
After a dreary and cold winter season, most of us cannot wait to enjoy our favorite outdoor activities. However, this excitement could cause you to take on too much too soon.
Sure, you have been using the StairMaster occasionally throughout the winter, but it’s vastly different than a real nature hike. You may have climbed the equivalent of 5-mile hill in an hour but once you’re outside in the elements, the level of physical activity increases.
Before any outdoor activity, prepare by:
- Fueling: Have a protein-packed meal and drink water before your workout. In warmer weather conditions, there is a greater chance of overheating or becoming dehydrated.
- Stretching: We recommend dynamic stretches, which prepare the muscles for activity, over static stretches. After your workout, static stretching can help cool down active muscles.
- Thinking Ahead: Check the weather before leaving the house, so you are dressed appropriately to shield yourself from the elements. Also, plan your route before leaving.
Tips for Runners
Switching from the treadmill or stationary bike to the pavement is not a breeze. There is a difference between running on a machine and running on asphalt but if you prepare correctly, your joints will thank you later.
Adapt to the Environment
Working out at the gym, you’re in a controlled environment. You can change the speed and incline of your machine, but you always pound your feet on a smooth surface. When you venture outdoors, the road conditions can change on a dime. Start slow until your body gets reacclimated to the changing terrain and weather conditions.
Pace May Be Different
Rather than push yourself too hard thinking, “I can run an 8-minute mile on the treadmill, so it should be the same outside,” listen to your body. You will likely feel sorer after the first few days of running outside, but that is normal when you start a new routine. There are also more roadblocks – for example, running behind another group – that could slow your pace.
How Can PT Help?
If you were recently injured or have been physically inactive all winter, it’s important to consult with a medical professional before starting a new workout regimen. At Integrated Rehabilitation Services, we can help these individuals bridge the gap to fitness without risking injury. We get to know you, assess your physical capabilities and develop an exercise program together.
To learn more, contact our Vernon clinic today!