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NEWSLETTER The Newsletter About Your Health And Caring For Your Body
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START YOUR OUTDOOR TRAINING ROUTINE OFF ON THE RIGHT FOOT
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The 8K Shamrock Shuffle on March 24th, in honor of St. Patrick’s Day the week before, is often regarded as the kick-off to the running season in Chicago. The event also includes a 2-mile walk and a 1-mile run. If you're just getting back into a regular outdoor running routine, be sure to follow our tips below for a smooth transition. 1. Get warm where it's warm. Jogging in place for 30 seconds before starting your run does NOT count as a warmup. Also, with temperatures hovering around freezing, the chances of you actually warming up your muscles without prolonged vigorous movement is slim. Instead, do your jogging in place BEFORE you head out the door until you've reached at least 70% of your max heart rate - this should feel like you're working slightly beyond comfortable exertion and you should start sweating but still be able to speak a whole sentence. Pro Tip: For the best success and injury prevention, perform a dynamic warmup that actively (rather than passively or ballistically)
stretches your hamstring, adductor, quad, calf, and glute muscles. 2. It's called "hitting" the pavement for a reason. Biomechanists call it ground reaction force and it's basically how hard a surface pushes back at you when you make contact with it. Concrete and pavement push back much harder than a treadmill or grass, which means, find yourself a grassy park and your joints will thank you. Pro Tip: When transitioning from treadmill to outdoor running gradually move 10-20% of your runs outside per week over the course of a month or two. If you're on a time crunch to get outside (or the sun is calling you) and there aren't any nice grassy parks nearby, then cut your weekly mileage down by a half to a third, adding back 10% per week. Doing this will prevent injury and preserve your (hopefully) great running technique.
3. Read your lips. Chapped lips (and bright yellow urine) are a sign of dehydration and dehydration means suboptimal muscle function and recovery. Cold weather can make you sweat less but remember that you're still losing water on every exhale (it's what allows you to see your breath when it's cold!). The drop in humidity also means you're losing more water through your skin even when you're not sweating. Pro Tip: If you feel thirsty, you're already dehydrated. Stay ahead of the game with your water intake (3L/day) and switch to hot water if you're craving warmth and a little circulation boost. If you're in need of a solid dynamic stretching routine, email social@ bodygears.com to receive a copy of our Body Gears Warm-Up. If you'd like a professional look at your running technique or you're experiencing a bumpy transition, head to our website and request a FREE running screen.
www.bodygears.com
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