ARE YOU FEELING A SPRING IN YOUR STRIDE?

Spring is in the air and with brighter mornings and longer, lighter days, we can enjoy a much-needed energy boost after the dark days of winter and much better training conditions in the run up to The Tour.

If you've been taking a break from training over the winter months or haven't been getting as many miles in as you wanted, now is a great time to kick-start your training plan and elevate your running game…

Girl running on a crisp sunny morning.

Get Your Training On Track

1)     Slow and Steady Wins the Race

It's tempting to try and get back to where you were at the end of last Summer as quickly as possible, but it's important to increase your training by just 10-15% to start with. This way, your body has time to adjust and you're less likely to injure yourself.

2)     Refresh your kit 

Time for a kit check! Are your trainers up to scratch? Check they still fit well and feel supportive to give good foot alignment, reduce injury and improve that Spring stride. Likewise, you can start to switch up your running kit for lighter jackets and breathable layers to help keep your cool as the days get warmer.

3)     Hydrate & Fuel

As the weather warms up and you sweat more, you'll need to increase your water intake before, during and after your run, especially if you're out for an hour or longer. Electrolytes are also a great way to ensure that your body retains the fluids it needs to keep you on track and improve performance on longer training sessions. For long runs over an hour, try to drink throughout the day, then during and after your run, plus plenty the day after a big run.

4) Fuel up

Fuelling your body is key for training success, powering up your body with a balanced diet that offers sufficient energy to get you through longer training sessions, with carbohydrates for energy, healthy fats and protein for muscle repair. If you’re putting in the training miles, you’ll soon feel those hunger pangs because of your increased energy expenditure! Porridge is a perfect breakfast choice post morning run, followed by lean protein such as chicken, lentils or eggs for lunch.

5)    Switch up your Scenery

Now that the evenings and mornings are lighter, it's a perfect time to mix up pavement running and try out some new local trails. Variety is key to challenging yourself and preparing for the varying terrains of the Tour, so don't be afraid to get off the beaten track this Spring and discover some amazing new local beauty spots.

6)    Rest and Repair

Getting adequate rest and sleep is key for any training regime so be sure to include rest days in-between long runs to give your muscles chance to repair and recover. If you’re just starting out after a break, don’t overtrain too soon - listen to your body and rest when you need to. Look into any niggly aches and pains with a local physio or relieve tight legs with a regular sports massage with a qualified therapist. Consistency makes for the best training schedule but remember to adjust and vary your routine according to weather conditions and how you’re feeling, mentally and physically.

Man running in a field

If you have training tips and stories to share with other runners, then we’d love to hear from you. Get in touch by dropping us an email: community@notreallyheremedia.com