Spring is in the air. Birds are singing, sun is shining and runners are, well, running.
Many in the Ottawa area are ramping up training for the big Tamarack Race weekend on May 27-28 and many other races our community has to offer. It’s a time when many runners make the transition from treadmill to tarmac.
Concrete and asphalt are less forgiving surfaces than treadmills so slow transitions are ideal so muscles can adjust because it’s definitely harder on the body. Running outside uses more muscles than running on a treadmill such as all the little stabilizer muscles which you don’t really normally use on a treadmill because the treadmill is so forgiving and so absolutely flat. As you transition outside on to roads, paths and trails, you’re going to get a lot more undulating terrain and with that you’re going to start incorporating and bringing in different muscles.
Here are some tips to make the transition from the treadmill to the road more comfortable on your body for spring running:
- Give your body time to adjust- Start your spring transition by moving your shorter mid-week runs outdoors. If that goes well and doesn’t hurt, move your longer runs outdoors the following week. Another way to ease the impact forces on long runs outside is to add a one minute walking interval for every mile during your long run. It will cut the impact forces and allow you to cover the distance with less risk of soreness.
- Replace your shoes- The change of season is a great time to take a good look at your running shoes and consider replacing them. Your running shoes are essential in the protection of your feet and joints. They must absorb shock, control motion, and be flexible and durable. When shoes start to break down they no longer support your feet or your body well. If you are experiencing new running aches such as sore arches, shin pain, stiff knees or annoying blisters, your body is telling you that it’s time for new shoes.
- Stretching is key- As your body adapts to spring running take extra care to warm up well, hydrate and stretch. Your calves, thighs, hips and buttocks may feel stiff and tight after running on pavement or in the trails. Stretching can help ease this discomfort but save your static stretching for after your run. Static stretching before exercise can weaken performance, tire your muscles and increase your risk of injury. Warming up before your run with dynamic stretches such as body weight squats, walking lunges, leg swings, hip circles or butt kicks will prepare your body for a great workout.
- Give your body a tune up- As you increase your training, be sure to get regular tune ups to keep your body moving in the right direction. Treat your muscles to a post-run or most definitely a post-race massage at Core Elements. Experience the many benefits of massage therapy which include easing muscle pain, speeding up recovery, improving circulation and prevention of injury.
Our team at Core Elements love running and are very experienced and knowledgeable about what therapy a runner needs as many of us are runners ourselves!
Book in for a Deep tissue sports massage or if an injury is impeding your training we offer rehabilitation massage.
We offer Gift Certificates for those in need of therapy. Give the gift of health:)
Book an appointment online or call 613-590-9339.
Keep on running!!!
To left is a picture of Dawn Oehring RMT, Erin White RMT and Shannon Farrell RMT running the half marathon at the 2015 Army Run.