Start Exercising This Spring
How to Get Back Into Your Walking Routine Without Injuring Yourself
Apr 15, 2009
You've suffered through a long, hard winter, and on the first warm, sunny day of spring, it's tempting to get out there for a really long walk or run. But you shouldn't rush into exercising if you've spent the winter staying warm and cozy on the couch. Here are some tips to help you get into exercising again without injuring yourself.
Check Your Shoes
According to The Walking Site, shoes should be replaced after 300 to 500 miles of walking or running. If you're just starting out, this isn't an issue, but try on a new pair of shoes anyway. If they feel very different from your old ones, it's time to invest in a new pair.
Wear Proper Clothing
It may be tempting to just throw on a T-shirt and head outside, but the right gear can make your walks a lot more comfortable. Your shirt and socks should be in a sweat-wicking, synthetic fabric. If you wear a cotton shirt, it will get wet, and you could get chilled if the temperature drops. Speaking of which, bring along a breathable jacket as well. Spring weather can change quickly, and layering keeps you comfortable no matter what the temperature. And finally, protect your skin. Wear sunscreen, a hat and sunglasses. Every time. Period.
Take It Easy
If you run, start with just walking, and if you walk, start slowly. Even if you've been walking on a treadmill all winter, the first time out on the trails and sidewalks will feel very different to your muscles. And no matter how nice the weather, resist the temptation to walk or run for hours. Plan instead to go out every other day. You'll spread out your enjoyment of the season, and avoid having to spend the next few days inside with ice on your legs.
Stretch When You're Finished
Stretching after each walk or run not only feels good but also helps your muscles recover from their workout. Workouts for Women offers descriptions and videos to help you learn the proper way to stretch.
If You Overdo It...
A warm bath with Epsom salts really does work; it infuses magnesium into your muscles, which reduces soreness. Applying ice to any sore spots also reduces inflammation, as do over-the-counter ibuprofen medications. Finally, a gentle massage will feel good and reduce the pain you're feeling.
Walking is great way to enjoy the spring season and kick-start your fitness routine as well. By wearing the proper gear, starting out slowing and taking time to stretch when you're done, you'll be ready to face the summer bikini season in no time.
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