Are you a fair-weather runner?

Are you a fair-weather runner like me? I absolutely love to run! I remember being so excited to switch schools in grade 6 just so I could join the cross country team. Lately however, due to injury and a busier schedule, I have definitely become a fair-weather runner, only running when the conditions are good for my body. It gives me peace of mind to not have to think about slipping, etc and allows me to just go and enjoy it.

To me, running is so freeing and it feels SO good but...I am definitely following my own reminders below so I can continue to feel good long after my run is done. I know first-hand how exciting and motivated people can be when the warmer weather comes, but the following tips can help you continue running and feeling good for a long time.

WARM-UP

Actually do it! I have seen so many runners just start off slowly thinking that is a good enough warm-up. Running is full body effort, so the warm-up should be full body too. I always ensure I do dynamic movements and glute activation like clam shells and bridges in my warm-ups. I remember attending running groups and always being shocked by the lack of warm-up. Starting with a slow jog does not count!

COOL-DOWN

Just like the warm-up. DO IT! If you haven't run in a while, you'll usually notice different areas can be sensitive post-run. For me, I usually feel my adductors and calves. Set aside time to stretch and include it as part of your workout time so it doesn't get skipped. Regular foam rolling and stretching can help with recovery.

START SLOWLY

Let go of what you used to do, or what you did last year. If you haven't been running for several weeks or months, ease into it. Earlier this week I ran just under 3km and then walked a few blocks home. I want to be able to run for a long time and not overdo it at the start. Gradually increase your distance overtime to avoid overuse injuries.

Post-run glow after my first run of 2021 earlier this week!

ALLOW FOR REST

Along with gradually increasing your distance, days off from running are important. It allows your body to get a break from high impact effort, gives your body an opportunity to rebuild and recover, and can also be a great time to implement cross training into your program. Runners definitely need muscular strength and control, as well as core strength and improved mobility, so hitting the mat or the gym can also lead to greater success.

HYDRATE

Hydrate leading into the run and afterwards. If you are running longer distances, plan ahead for refuel and hydration options midway. It is only getting hotter (YAY!) but we need to remember to hydrate along the way!

LISTEN TO YOUR BODY

I am very in tune and body aware, almost to a fault. But, over the years, I have gotten really good at listening to my body while working out and running specifically. If something doesn’t feel right and I am experiencing pain, I stop and walk. I never force my body to push through pain. It is important to recognize your limits, work safely within them, do all of the above to prepare and recover in between runs. If needed, seek professional support such as physical therapy or massage to help identify any weaknesses or underlying issues. I have seen so many runners overdo it that they end up being injured and not making it to the start line of their race, or have chronic issues for the long term.

HAVE FUN

Why do you run? If it is only because everyone is doing it or you feel like you should, I'd find another type of movement for your body that feels good and you enjoy. Not everyone has to be a runner. I enjoy mapping out my runs in advance, and even recently listened to music (something I never used to do). Pick a killer playlist or invite a friend to join - whatever allows you to enjoy your run most!

No matter how you spend your time moving your body, you can implement the tips above. The ultimate goal is to be able to move well for life. When we can properly take care of ourselves, find movement we enjoy, and feel good about it, we are going to set ourselves up for success for the long term. Whether or not you enjoy running, I highly recommend moving your body outside when you get the opportunity - sunshine, fresh air, and a change or scenery. No complaints there!

Yours in self-discovery,

Rachel