Haven’t been out running all winter long? Or did you run on the gym treadmill only? Here are the 6 most important tricks for a good start into the outdoor running season.
Excessive demand and over-estimation of one’s abilities are the most common mistakes that beginners and re-entrants tend to make. The cardiovascular system is quicker in adapting to a new exposure than the tendons, muscles and ligaments. Experts advise to increase the weekly running load by no more than a fifth at a time. That means: You have to start your training for May 8th in time! And please don’t forget to schedule regular recovery periods.
A good weather app is an immense help when it comes to planning ahead. We recommend Morecast (for iOS and Android). If there’s a thunderstorm, the rule of thumb says: If you can count to ten between thunder and lightning, it’s time to run for shelter. Stay clear of lone trees and the open field.
Most important: regular applications. Body parts that are covered by fabric need protection as well. A white cotton t-shirt has a sun protection factor of approximately 10. If it’s drenched in sweat, the protection factor is reduced to a 4.
Rachel Kamer © Gines Diaz / Red Bull Content Pool
April is the season of the onion: You want to dress in layers. If you go running at lunchtime, chose light colors. They keep you cooler than darker fabrics because they reflect the sunlight more powerfully.
Working out with a runny nose is no fun. If you suffer from hay fever, the best times to go running are after a heavy rain, close to the sea or in the mountains. If you don’t want prescription pharmaceuticals, rinse your nose with a chloride solution after running. If possible, rinse or wash your hair before going to bed.
Is there a well or a brook on your route? It can feel nice to cool your head during training. But don’t take an ice cold shower right after running even if it feels good: It can be hazardous to your circulation because it may be overstrained. Also, the body reacts to the cold shower by even more heating - which means more sweating. Opt for a tepid shower instead and wait until you’ve cooled down a bit.