Step into Spring Training

With the recent rise in temperature, many of us are getting outside to soak up that scarce vitamin D. For some, the activity of choice is running and, although a great activity, too much physical exertion can lead to injury. Our bodies need time to adapt to the loading associated with the activity. These five rules will help you get started:

  1. Keep it simple. Start by running no more than 10 minutes at a low intensity and increase your workout duration no more than 10 percent per week. Each workout should start and end with a 5 to 10-minute warm up or cool down.
  2. Find a workout partner with similar goals to hold you accountable.
  3. Consult a professional or running shoe store representative for shoe wear and outerwear recommendations.
  4. Make sure to give yourself a few days of rest and cross training each week. You might try cycling, swimming, rollerblading or walking.
  5. Ensure you are hydrating properly. You should consume four to six ounces of fluid for every 20 minutes of running.

Following these five simple rules will get you going in the right direction. Here’s to many months of great weather for exercise! For more information about running, visit Courage Kenny Sports & Physical Therapy — Apple Valley or call 952-432-6161 for an appointment.

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