By Amy Begley – Coach, Atlanta Track Club
Have you spent a lot of time indoors this winter? Soon the cold spells will start decreasing, which means your time outside can increase. It is time to add spring to your step this spring and get moving! If you let the frigid temperatures slow you down this winter, now is the time to get back into a running routine.
To get motivated, set a goal and make a plan to accomplish it. Make sure your plan is broken down into small parts so you set yourself up for success. It is always best to start slowly when returning to any activity after a brief hibernation; the mistake is to jump back to where you left off. Start with a stretching routine to add flexibility and reduce the chance of injury. Don’t neglect the often-forgotten glutes and hip flexors!
For the first couple of weeks, don’t try to make up for lost time. Gradually add minutes, miles or exercises to give the body time to adjust so that your joints, muscles, ligaments and tendons will have a chance to get used to all of the movements, tension and pounding.
If you need help to continue on your journey, find a local running store. They will help fit you for the proper shoes to prevent foot and knee pain. They also offer running and walking groups and can give you information about local fitness clubs and programs. For example, the Atlanta Beltline offers more than 600 free exercise classes per year. Also in Atlanta, Atlanta Track Club offers members 10 free races per year plus discounts on other events and training programs. Make sure to look for opportunities like those in your area.
By the time April rolls around, you will have developed a new routine. You will be able to enjoy all the new changes that spring brings as you are out running, walking or cycling.
Amy Begley is the head coach of Atlanta Track Club, the second largest running organization in the United States. She competed in the 2008 Olympic Games in the 10,000M and placed sixth in the 2009 IAAF World Championships in the same distance with a personal best 31:13, making her the eighth-fastest American woman in history. Her 5,000M personal best is 14:56. Begley finished her professional career with six national titles.