Return to Running After a Winter Off
Do you consider yourself a “fair weather” runner? Do you avoid running in the winter because it’s too cold and snowy? Maybe you prefer running in warmer temperatures and sunny skies. As many runners take the winter off and get back into running this spring, here are a few suggestions to help the transition go smoothly.
Consider upgrading your running shoes. On average, you should replace your running shoes every 300-500 miles. How many miles you run each week will determine when to replace your shoes. If you’re having foot, ankle, leg, or knee pain while running, you may want to consider getting fit for new shoes. There are specific stores in West Michigan that will fit you for running shoes, such as Gazelle Sports (Holland and Grand Rapids) and Striders (Grandville). Personally speaking, I have had great experiences at Gazelle Sports in Holland, and they have an excellent return policy on their shoes.
Choose appropriate clothing. When running outdoors, it’s important to choose clothing that balances comfort, functionality, and protection from the elements. In cooler weather, opt for moisture-wicking layers that keep sweat away from your skin. Dress for temperatures 20 degrees warmer than the actual air temperature. Dressing in layers can prevent you from being too hot or too cold. A breathable jacket can help shield you from wind or rain. Don’t forget sunscreen and sunglasses if you’re running in sunlight. Wearing reflective gear can help ensure visibility if running in low-light conditions.
Don’t forget your warm-up! Spend 5 minutes performing dynamic stretches. Dynamic stretches are movements that make your muscles and joints move through a range of motion. Examples include toy soldiers or Frankenstein’s for hamstring stretches, butt kicks for quad stretching, hip openers for hip mobility, and trunk rotations (standing or laying down). Dynamic stretching before running will help increase blood flow and help reduce post-run soreness. Spending even a few minutes stretching before your run will be helpful; think quality of stretching over quantity of stretching.
Set Goals! One of the keys to starting to run in the spring is setting realistic goals. Start with short, manageable distances and a slow pace, and aim for a few runs a week to build a solid foundation. As your body adapts, you can increase your distance and intensity. It’s important to listen to your body and avoid pushing too hard at the start, as it’s better to progress gradually to prevent injury.
Let Your Body Cool Down. Not everyone makes time for a cooldown, but it’s just as important as the warmup. Strenuous exercise causes our muscles to become temporarily shortened, and stretching after activity will help reduce the risk of injury. Dynamic stretching can once again be performed; however, it is also appropriate to perform static stretching after running. Focus on the muscle groups used during running (quads, hamstrings, glutes, calves, core). As a physical therapist, I often prescribe 3 reps of stretches and hold for 30-60 seconds. Foam rolling and the use of a massage gun can also help improve muscle tightness.
Reach out to any of our 24 Hulst Jepsen Physical Therapy locations in West Michigan to schedule an appointment if you have any pain associated with running.
Not having pain? No problem! We also offer a 3D Gait Analysis to assess your running gait to help you run faster and stronger!
For more information or to schedule an appointment, call 616.256.8679.
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