How to Get Back into Running After Winter

1. 1. Leg Swings (1 minute)
      • Stand next to a wall or something stable for balance.
      • Swing one leg forward, keeping it straight, and then swing it backward, allowing a slight bend in the knee as you move.
      • Keep the movement controlled and smooth, gradually increasing the range of motion.
      • Perform 10-15 swings per leg, then switch sides.
   2. Walking Lunges (1 minute)
      • Stand tall with feet together.
      • Step forward with one leg, lowering your hips until both knees are at about 90-degree angles. Your front knee should be directly above your ankle, and your back knee should hover just above the ground.
      • Push off the back leg to step forward into the next lunge.
      • Alternate legs as you move forward, performing 5-6 lunges on each side.
   3. Brisk Walk/Light Jog (3 minutes)
      • Begin with a brisk walk, gradually transitioning into a light jog.
      • Focus on warming up your muscles and gradually increasing your heart rate.
      • Maintain an easy pace to avoid straining your muscles too early.

This routine balances brevity with effectiveness, ensuring you’re properly warmed up before running

1. 1. Slow Jog/Walk (2 minutes)

      • After your run, slow down your pace to a light jog and then to a brisk walk.
      • Use this time to bring your heart rate down gradually and allow your breathing to normalize.

   2. Stretch Key Muscles (3 minutes)

Hamstring Stretch (1 minute):

• • • Stand tall and extend one leg straight out in front, resting the heel on the ground with toes pointing up.
    • Keeping your back straight, bend at the hips and reach toward your toes with both hands.
    • Hold for 30 seconds, then switch legs.

Quad Stretch (1 minute):

• • • Stand on one leg, grabbing the opposite ankle with your hand, and pulling it gently toward your glutes.
    • Keep your knees close together and push your hips forward slightly to deepen the stretch.
    • Hold for 30 seconds, then switch legs.

Calf Stretch (1 minute):

• • • Stand facing a wall, placing both hands against it at shoulder height.
    • Step one foot back, straightening the leg and pressing the heel into the ground.
    • Bend the front knee slightly and lean into the wall to stretch the calf.
    • Hold for 30 seconds, then switch legs.

After your run, spend time cooling down with gentle stretching to maintain flexibility and reduce muscle stiffness. This routine balances brevity with effectiveness, ensuring you’re properly cooled down after running.

1. Find Your Rhythm

Determine a frequency that aligns with your current fitness level and available time. For some, this might be running a few times a week, while others might prefer more frequent sessions or fewer, longer runs. Listen to your body and choose a schedule that allows you to train effectively while avoiding burnout.

2. Create a Routine

Consistency doesn’t mean rigidity. Develop a running routine that becomes a natural part of your week. This might involve running on specific days that work best for you or integrating runs into your daily schedule.

3. Stay Flexible

Life can be unpredictable, so it’s important to stay flexible. If you miss a run, don’t get discouraged. Adjust your plan as needed and focus on getting back on track. The key is to maintain a regular habit, even if it means making occasional adjustments.

4. Monitor Progress and Adjust

Track your runs and progress to see what works best for you. Use this information to make informed adjustments to your schedule. If you find that running more frequently or less frequently works better, make those changes while keeping your overall consistency in mind.

1. Layer Up

Start with a Base Layer: Choose a moisture-wicking base layer to keep sweat off your skin and help regulate your temperature.

Add a Mid-Layer for Warmth: If it’s chilly, choose a lightweight, breathable mid-layer, such as Mons Royale's Raglan merino long sleeve tees. Wool excels at regulating temperature, wicking moisture, and resisting odors, keeping you warm and comfortable even when you sweat.

Top with a Jacket: Consider a lightweight, water-resistant running jacket for protection against wind and rain. You can easily remove and tie it around your waist if you get too warm.

Accessories: In spring, it's important to have versatile accessories. A pair of merino wool gloves is perfect for those crisp spring mornings. They provide just the right amount of warmth without being too heavy, and their moisture-wicking properties keep your hands dry as you warm up.

2. Choose the Right Fabrics

Avoid cotton, as it retains moisture and can leave you feeling cold and uncomfortable. Opt for synthetic fabrics like polyester or blends designed to wick moisture away and dry quickly. For a great selection of running wear that incorporates these advanced fabrics, visit our collection to stay dry and comfortable throughout your run.

3. Footwear Matters

Your running shoes should match the terrain and conditions you’re facing. If you’re running on wet or muddy trails, consider trail running shoes with better grip. If you stick to road running, opt for road shoes designed for pavement and hard surfaces. Make sure your regular running shoes are still in good condition; worn-out shoes can lead to discomfort or injury.

4. Protect Yourself from the Elements

Sun Protection: Even on cloudy days, UV rays can be strong. Wear a lightweight hat or visor, apply sunscreen to any exposed skin, and don’t forget to protect your lips with a sunblock lip balm.

Rain Gear: Spring showers can be sudden and heavy. Keep a water-resistant jacket or vest handy, especially if you’re heading out on a longer run.

Reflective Gear for Safety: With longer daylight hours, you might find yourself running early in the morning or later in the evening when visibility is low. Wear reflective gear or bright colours to make sure drivers and other pedestrians can see you. Safety should always be a priority.

By dressing smartly, you’ll stay comfortable and protected from the elements, allowing you to focus on enjoying your run.

1. Hydration is Key

Before Your Run: Start hydrating well before your run. Drink water consistently throughout the day to ensure you’re well-hydrated by the time you hit the road. A good rule of thumb is to drink at least 500ml-600ml of water 2-3 hours before your run.

During Your Run: For runs shorter than an hour, water should suffice. For longer runs or when running in warmer weather, consider using Pure’s electrolytes to replenish lost salts and maintain energy levels.

After Your Run: Rehydrate immediately to replace the fluids lost through sweat. Drink water or a recovery drink with electrolytes. If you prefer not to use electrolyte drinks, Pure’s electrolyte capsules are an excellent alternative to ensure you replenish lost salts and support your recovery, especially after long or intense sessions.

2. Fueling Your Body

Pre-Run Nutrition: Aim to eat a light meal or snack 1-2 hours before your run, focusing on easily digestible carbohydrates for quick energy. Options include a banana, a piece of toast with peanut butter, or a small bowl of oatmeal.

During Your Run: If you’re running for more than an hour, bring along an Cliff's energy gel, chews, or a small snack, such as a Cliff's energy bar, to maintain your energy levels. Listen to your body—if you start feeling light-headed or fatigued, it might be time for a quick fuel boost.

Post-Run Nutrition: After your run, prioritize replenishing glycogen stores and repairing muscles. A balanced snack with carbs and protein, such as a smoothie with fruit and yogurt or a wholegrain sandwich with cheese and veggies, is ideal within 30 minutes of finishing your run. For added convenience and efficiency, you can also use a recovery nutritional drink mix, which can provide the necessary nutrients for muscle repair and glycogen replenishment. This combination helps speed up recovery and prepares your body for the next workout.

3. Listen to Your Body

Every runner's hydration and nutrition needs differ, so pay attention to how your body responds. Adjust your water and food intake based on factors like the intensity of your runs, the weather, and your personal comfort. Avoid trying new foods or drinks on race days or long runs to prevent gastrointestinal issues.

1. Assess Your Current Fitness Level

Start by evaluating where you are now. If you’ve been inactive for a while, recognize that your fitness level may have decreased. Use a simple run or walk test to gauge your endurance and stamina. This will give you a baseline to work from and help you set appropriate goals.

2. Define Specific, Measurable Goals

Instead of vague goals like “run more,” set specific and measurable objectives. For example:

• • • • Distance Goals: “Run 3km without stopping.”
      • Time Goals: “Complete a 30-minute run.”
      • Frequency Goals: “Run three times a week.”

Make sure your goals are clear and quantifiable, so you can track your progress effectively.

3. Set Short-Term and Long-Term Goals

Break your overall running goal into smaller, manageable milestones:

• • • • Short-Term Goals: Focus on immediate, achievable targets such as running for 20 minutes continuously or increasing your weekly distance by 500m.
      • Long-Term Goals: These are bigger objectives you hope to achieve over several months, like running a 5K race or improving your pace.

Short-term goals provide motivation and immediate feedback, while long-term goals keep you focused on the bigger picture.

4. Make Goals SMART

Use the SMART criteria to refine your goals:

• • • • Specific: Clearly define what you want to achieve.
      • Measurable: Ensure you can track your progress.
      • Achievable: Set goals that are challenging but attainable.
      • Relevant: Align goals with your personal running aspirations.
      • Time-Bound: Set a deadline for achieving your goals.

For example, “I want to run 5km in 30 minutes by the end of two months” is a SMART goal.

5. Adjust as Needed

Be flexible and ready to adjust your goals based on your progress and any challenges you encounter. If you find a goal too easy or too difficult, modify it to better fit your current capabilities and circumstances. Celebrate your achievements and use them as stepping stones to further goals.

6. Stay Motivated with Milestones

Regularly review your goals and milestones. Tracking progress can be highly motivating. Consider keeping a running journal or using a fitness app to log your runs and monitor improvements. Reflect on your achievements regularly, and don’t be afraid to adjust your goals as you progress. Celebrating small victories along the way can keep you motivated and committed to your running routine.