3 tips for get back into running shape for the warm weather
Most winters I stay pretty consistent with running on the treadmill. But let’s face it — Winter 2020 was unique! With quarantine restrictions, gym closures, and record-cold temperatures, I spent a lot of my free time on the couch, wrapped in a fuzzy blanket — definitely not working out.
Now that its spring and things are opening back up — I want to run! My body feels well-rested and energized from my months-long break. But after jumping back into a 5K a few weeks ago, my body was screaming at me!
This phenomenon is super common. Things start to happen when our bodies when we stop running consistently — our metabolism slows down, our blood-oxygen levels decrease, and our heart starts pumping blood slower. The good news is, I have three easy tips to help you get back into it!
1 — Walk, then run! And be patient about it. Before you start hitting any serious mileage, experts advise alternating between a walking and running. And start slow. For the first few days, start with 5 minutes of walking, then alternate between 2 minutes slow jogging and 2 minutes walking for about 20–30 minutes. It’s simple: as you progress, increase the time spent running weekly or decrease the time spent walking between runs!
2 — Customize a “couch-to-5K” plan. A quick Google image search can help you find some easy inspiration like the chart below, designed to help a novice runner train for a 5K. I typically pull inspiration from these schedules and write out my own hand-written sheet that actually makes sense with my life and schedule. To start, I will select a week that fits my level of fitness and challenge myself with the week ahead. For example, I know I could finish Week 5 fairly easily. So I’ll challenge myself for the next few weeks by using the exercises from Week 6!
The most important is sticking a schedule and showing up. If some days are slower or shorter than you had planned, that’s okay!
3 —Plan your playlist ahead of time. When motivation to run is low, get your tracks in order! Serious runners rely on auditory motor synchronization (matching their pace to the beat) to elevate their psychological state during physical exertion. Spotify and Apple Music both boast thousands of running playlists you can search for easily. I always find it best to stick with upbeat songs that I would be enjoying regardless of my running goals. The more dance beats, the better!
Let’s hit the pavement and get back into running shape together. Comment below with any other tips that help you get motivated to get up and run!
