Springtime Running Tips

Springtime is here and running season is back!  If you're looking to get back into running shape, shed a few winter pounds, or even run your first marathon, here are a few tips to get you started.

Check your gear. How old are your running shoes?  Did you get them last summer?  Maybe the year before?  Have you been beating them up on the treadmill all winter long?  Chances are, you'll need a new pair to start running with.

Look at the EVA padding along the shoe. The EVA, or ethylene-vinyl acetate, is that layer of foam between the upper and the rubber sole of the shoe. Are there vertical creases in the EVA that don't go away?  This is one of the signs that the shoe's padding is wearing thin, and isn't doing its job anymore. Also take a look at the bottom of the shoe. The sole of the shoe should have a nice tread on it, and the wear pattern should go down the middle of the shoe. If the sole is very worn down, particularly if it unevenly worn down, a new pair may be necessary.

Start slow. Even if you've been running on the treadmill all winter, running outside can take some adjusting. Pavement is much harder than treadmill running, and can be much less forgiving on your muscles and joints. Overuse injuries like stress fractures and tendinitis are extremely common in the beginning of the training season.

If you haven't been running at all, starting slow is especially important. Going from the couch to running several miles can be very hard on the body. Warm up with stretching and a brisk walk before getting into a quicker pace.

Stay hydrated. Running outside in the heat can cause you to sweat even more than usual. Drink a glass of water about 20 minutes before going for a run, and be sure to bring some extra water with you for longer runs. Gatorade and other sports drinks can help replenish electrolytes, which are also lost during heavy sweating.

Watch the sun exposure. While it may feel great spending time in the sun, too much exposure can increase the risk of skin damage and development of skin cancer. Be sure to wear sunscreen, sunglasses, and a sun hat to limit your exposure. If you are fair-skinned and burn easily, you may consider wearing a lightweight long-sleeved t-shirt when running outside.

Enjoy yourself. Spending time outside running can boost your mood and energy level, and can make you feel great. It is a great way to get exercise, and a great way to enjoy the weather.

Central Florida Foot and Ankle Center, LLC. 
101 6TH St. NW. 
Winter Haven, Fl. 33881 
863-299-4551 
www.FLFootandAnkle.com