Can you relate to any of the following statements?
- I haven’t been very active this winter.
- I haven’t run since the Crim.
- I’ve gained weight over the last few months.
- The weather has inhibited my training this winter.
If any of these sound familiar, you are probably thinking it is time to get back in shape. This requires a lot of hard work and sore muscles to get back to where you were. The good news is you don’t have to start the running season as sore as you think with the proper interval training and recovery.
It is tempting to want to start off where you left off, but that is a good way to get injured. Start with interval training to safely work up to where you need to be.
You can do 1 and 1’s (run for one minute, followed by a one minute walk) for three or four miles max, and move the mileage up from there. Take it easy so you aren’t huffing or puffing, and keep it around three or four days a week to get started. On the off days it would be good to do some gentle walking to help get your running muscles back in shape.
By taking it slow with some interval training and increasing mileage by around 10% per week, you will be on track to getting back in shape before you know it.
Recovery days (when you go for a gentle walk) are extremely important because it gives your muscles a chance to properly heal. Also, recovery after each workout is extremely important for the same reason. Within the first hour after your workout, referred to the magic hour, it is essential to partake in protein and recovery supplements to rebuild your muscles faster with less pain and soreness. Tart cherry juice is also a preferred natural method to curb inflammation and sore muscles.
Don’t jeopardize your entire season by jumping in too fast. Use interval training and leverage recovery to get back in shape safely.