5 Ways to Enjoy Spring Running

Days are getting longer, the flowers are starting to bloom, and the temperature is above freezing (for those of us that live North). What better time to hit the trails or pavement, enjoy the fresh air, and elevated endorphins with a run!

Whether you want to start running for the first time, are returning to running, or want to improve distance and speed ... we caution our clients that there is a strategic plan needed in order to ensure injury-free and enjoyment.

Here are five ways you can make the most of spring running, and enjoy this inexpensive cardiovascular workout until the snow falls again.

This method to build your aerobic base varies depending on your current running capacity. If you're new to running, a walk-run program is a great way to ease your body and lungs into it. If you're looking to improve distance, long and slow runs will get you there.

If you're an avid runner and want to improve your race time without injury, consider using fartlek run training. This form of interval speed work training allows you to play around with the length of time within the run you want to increase your pace, which allows you to set your goals based on your current aerobic capacity.

If you spend the winter running on a treadmill or focusing on indoor exercise, you will find you'll need to adjust how your run feels when outdoors. Treadmills are a soft surface compared to outdoors and lack the constant grade changes we find when running outside. Your pace may be faster, slower, or the same, when compared to your treadmill run, but it's best not to compare and get used to the new feel and effort involved when shifting to outdoor running.

In order to prevent injury, and improve your running capacity, we can't stress enough the importance of strength training. Running increases the impact on our joints, specifically the pelvis and knees, it requires balance and core strength. Ideally, you should consider strength training 2 to 3 times a week, and target muscles groups that will support imbalances and the impact of running on the body.

If your goal is to run a half marathon in 6 weeks, and you need to increase your distance from 10k runs to half marathon distance, the amount of commitment to running and strength training will vary compared to a learn to run 5k over 12 weeks. If you're available time each week does not support the amount of training you need to achieve your goals, this can have a negative impact on your body and mind. Be realistic with what you can truly manage in your day-to-day life when committing to a run training program.

On that note, LivBTR Wellness Solutions is excited to launch a 6-Week Run Training Program that begins on April 24th.

We'll help you set realistic goals and provide a flexible training schedule. We've included a run and fitness assessment to help you determine the areas that need more attention in both running and strength and conditioning.