Now that the weather is getting warmer and there are more daylight hours, many runners are coming out of hibernation. If you took a few months off from running during the winter and are getting ready to pick up the miles, there are a few things you should keep in mind before you head out the door.
Ramp up slowly.
It is easy to want to pick up training where you left off last fall, but you must be very careful about ramping up the miles too quickly. Doing too much too fast greatly increases your chances of an injury. How bummed would you be if you were sidelined even longer, missing out on the great running weather? The general rule about increasing mileage is that you should increase by no more than 10-percent each week. For example, if you run 10 miles during your first week back, run no more than 11 miles the following week. If you are injury-prone or are currently recovering from an injury, you should stick to a 5-percent increase week-over-week. This may be tedious and hard to do, but it will help ensure that you stay injury-free.
Keep allergies under control.
If you have seasonal allergies and the spring weather makes you sneezy and itchy, consider joining a local gym or investing in a treadmill until your allergies subside. If running outside makes your allergies flare up, you are probably far less likely to go for a run. If you can stay indoors to run, however, you won’t miss out on your training and you can keep your allergies under control.