With the days getting longer and the temperatures milder, you may be among those who are considering getting out the running sneakers that have been lying around in the back of your wardrobe since last November. Hibernation is over! If this is your case, great! On the other hand, there are a few small precautions to take before hurtling down the kilometres. Here are 5 tips for running in the spring in Quebec:
1. Gradual progression
If you were used to and able to complete a distance of 10 km in running and this, on a relatively regular basis last fall, do not embark on this type of outing in your first week. Indeed, wanting to do too much too quickly could increase your risk of injury and fatigue. Motivation may also be affected if after 2 outings you are injured and have to take a 3 week break.
Depending on your level, you could start with the split (running/walking) for the first few weeks.
Otherwise, we suggest you go with the 10% progression rule. So, if you completed 7 km the first week, you could increase to 8 km the following week and so on.
As far as your speed is concerned, it must also be reduced, even if you ran diligently during the winter period. Indeed, running in the snow decreases your “pace” considerably. Transitioning on the road may give you wings pushing you to run at a pace a little too fast for beginners. Again, choose for gradual progression.
Also keep in mind that it can take up to 8 weeks to regain the physical abilities related to running that you had in November, even if you practiced cross-country skiing or another sport on a regular basis. .
2. Check your gear
If you have decided to tidy up your running team for the winter season, we suggest that you check the condition of it before embarking on your first outing.
What is the condition of your shoes? Should they be stored given their wear?
Wondering after how many km to change your running shoes? The simple rule is to change your shoes after 600 to 1000 kilometers of running. On the other hand, if you want to know more about it, consult this article.
3. Control your allergies
If spring rhymes with allergies, the chances of you being enthusiastic about getting back into running are pretty low. Indeed, few people want to go out for a little running session with a handkerchief in hand.
Various options are available to you: running on a treadmill when seasonal allergies are on the rise (either at the gym or at home), treating your allergies with antihistamines (consult your pharmacist) or simply going out for a spontaneous run when allergies are less felt.
4. Check the weather
In Quebec, we can expect all kinds of weather conditions during the spring. Indeed, you could easily do a running outing in sub-freezing temperatures mixed with a snowfall to end up running the next day in the slush at + 10 degrees! You will have understood that the clothing must adapt according to the conditions.
Crampons, warm coat, windbreaker, raincoat, toque, gloves, t-shirts…. running in the spring requires adapting to the whims of Mother Nature! There is therefore no point in rushing to put away our winter linen since it may be useful for a few more weeks.
5. Set a spring running goal
There are many running events in Quebec, from May to November. Why not select an event that you like and that offers an appropriate distance for your level in order to structure your running outings? You will see, the motivation will definitely be there this way and you will be proud to have completed a challenge at the end.
Moreover, the Corporate Challenge has just started its 12 week preparatory period in preparation for a final event of 5 and 10 km in June. For more information or to register, it's here.
Happy spring everyone!
