Chris Glowach

Getting Ready For Spring

– By Chris Glowach

As we turn the corner after another Manitoba Winter there are some things to keep in mind, regarding your running or walking programs, in order to make the transition from winter to spring as seamless as possible.

  1. For those of you who do your winter training indoors on a treadmill or track and don’t go outdoors until the weather is ideal and the pavement is dry, there is a transition period. Remember the treadmill or track have much more forgiving surfaces than the concrete street of Winnipeg. (NOTE: Pan Am Pool track is the exception as the surface is concrete)

    I have seen so many people complain of aches and pains or even get injured in the spring when they start training outside again. People tend to start doing more mileage too quickly because most of us enjoy training outside much more and the time seems to go by so much faster than running on the spot or in circles. You should actually cut back your mileage for the first couple of weeks as you transition your body to handle the pounding on the concrete. I suggest the first week back on concrete cut back 50% of what you have been doing indoors and the second week do 75% of your regular indoor routine. Better yet, if you can do some of your training on softer surfaces like grass or trails, all the better. Even people who run outdoors all winter have to be careful as snow is much more forgiving than concrete even in 30 below zero weather. Yes, the cushioning of your shoes are much better in warmer weather than in the cold of winter but still take it easy.

  2. BUY new shoes for the spring, summer and fall season. Remember the shoes you used in the winter may have had enough cushioning on the treadmill, indoor track or the snow but not likely the concrete. If your shoes have over 500 kilometres get a new pair for your outdoor training.

    Even if the old ones have some life still in them keep them for when you decide to run indoors or even for your outdoor running next winter. A little tip would be to turn the old shoes into stud like tires for those really icy days. You can do this by purchasing very short (1/2 inches or less) hexagon screws and insert them around the perimeter of the shoes. You can also purchase ice grippers that slip on your shoes when you need them. (please remember not to wear these around your house as they could make quite a mess).

  3. Dressing for the occasion - For those of you who train all winter indoors it is simple,  you put on your shorts and t-shirt and go. For outdoor running it is a little different. There is such great technical running/walking apparel available today  which only helps make the activity more enjoyable.  If you start running or walking outdoors before it is warm enough for shorts and a t-shirt,  a general rule of thumb is you should feel slightly cool when you start off. After about 10 minutes of exercising you should feel comfortable.
  4. Remember your water – Usually when you train indoors it is convenient to have water around. Please carry water in a water belt or make sure you have access to water on your route.
  5. Hope the above tips help in your transition from winter to spring running or walking and enjoy the great outdoors!  People will tend to start running and/or walking faster and farther once they get outside. Regarding increasing your mileage keep in mind the 10% rule. An example of this would be: if you are doing 20 kilometres per week at present and you want to get ready for the Manitoba Half Marathon in June, you would increase your weekly mileage by a maximum of 10% per week, which would likely be on your weekly long run. Every 4th week should be an easier week in order to rest your body. This is the stress and rest principle of training. I am not going to go into this much further at this time as I have dealt with training in previous newsletter articles and may again in a future article.