Getting Back into Running after the Winter

1. Start out walking.
Runners often expect to get back to their regular, pre-winter routine right away, and then tend to overdo it. Get your body used to the increased activity of spring by walking the route you'd normally run for the first week or so. Your body and your mind are simply not ready to tackle your old pace. Slow down your stride and ease your way back up instead. You’ll stay healthy and motivated to keep running when you aren’t left sucking wind after just one mile, questioning why you even bothered getting outside.

2. Warm up before your run.
You should be doing this every time anyway, but it's especially important when your body is not prepared for the “torture” you're about to put it through. Before you start running, walk at a brisk pace for three to five minutes and then spend a few minutes stretching to get your muscles loose and your blood flowing.

3. Start out easy.
Whatever your mileage was before winter hit, cut it in half. If you were running eight miles pre-winter, run just four miles for the first two to three weeks, and then increase your run by one mile for the next two to three weeks. Progression is key!

4. Take longer breaks.
When you're getting started again, your body needs longer to recover. The Triathlete website recommends running once every 72 hours in the beginning, giving your bones, connective tissues and muscles time to rest and gain back their strength.

5. Listen to your body.
Stop running and take an extra day or two of rest whenever you feel new aches and pains. A little restraint here will spare you from a much longer forced break due to injury.

6. Keep cross-training.
If you dabbled in other forms of exercise to stay active during the winter, don’t lose your cross-training habits. Strength training will actually improve power, speed, and endurance. Low-impact cardio like swimming, biking, and the elliptical provides a much-needed break from the stress running puts on knees and joints. And both strength training and low-impact cardio help reduce the risk for injury as well. To reap the benefits, work in two to three days of cross training with your running routine.

7. Regain motivation!
If winter turned into an easy excuse to forgo all forms of sweating, finding the motivation to start running again can be tough. A good way to regain focus and drive is to find a running partner or club. When you know other people are counting on you to show up, you’ll be less likely to skip out. Another way to get your motivation back is to train for a race or a fun obstacle course. Knowing that the goal you set back in March is coming up on the calendar will keep you pounding at the pavement.

Happy Running!!