Spring slowly into Summer
The increasing sunshine gives us all a little boost – whether you find yourself naturally waking up a little earlier, or finally feel like you want to get out for a lunch hour walk there is just more energy in the air. After the winter of hibernation, most of us are keen to increase our exercise and perhaps shed a bit of our winter ‘warmth’ but as you get older, injury prevention is key when you add activity to your routine.
A great general rule to follow is the 10% increase per week. Start gently and slowly, and allow your body to adjust to the increased activity. If you like to hike, bike, or run, overdoing it and causing an injury can set you back weeks or even months, or mean you have to drop out of a race! Ensure there is some downtime scheduled into your week of activities and be sure to cross train. Try a slow lane-swim at the pool or a flowing yoga class to balance the higher intensity sessions with some low-impact activities. A walk around Tin Can Hill with a friend or an easy bike through town will complement your routine, burn up some of that spring energy, and keep you a bit more balanced.
If you’re gearing up for the RC Charity Run, or the Overlander Half marathon, add mileage slowly and steadily; increase your walk to run ratio each week, or add 1km to your weekend long run. If you’re a fair-weather runner like me (gotta be above -10 to see me running outside) mix a few treadmill runs into your outdoor adventures to allow your body to adjust to the increased impact of pavement. And if you haven’t tried a community run, there are more opportunities in Yellowknife this year with the Multisport club’s casual 5-6km races! With more runs this year, you can also watch your progress over the summer. If you’re nervous about racing, try the walk-jog combo for your first one and let the energy of everyone around you help you through. Community race events, like the RC charity run, will get you active and outside, and surround you with excited runners of all levels. You might meet some training partners that are right at your speed or level and an accountability buddy is the best way to stay ontrack as you find more spring in your step. Commit to a hitting a class together and help each other stay balanced by scheduling off days and low impact activities. Your body will thank you for it! Here’s to a hot, healthy and happy summer!