Pain is a relative term.
We often use the phrase “No pain, no gain” to describe
the mindset we need to get in shape or accomplish a goal.
After a long winter where it may have been more attractive to sit indoors under a blanket or by the fire, longer days and warmer temperatures are luring you to get outside.
Here are some tips you can use to build conditioning for your spring/summer pursuits while limiting pain and soreness that often accompanies exercise or outdoor activities.
That first warm day:
We have all fell victim to the first warm day where it feels so good to be outside, we overdue activity. This could be doing work on your farm, in your yard or going for a run or hike. It feels great while you are doing it; then the next morning, sore muscles and achy joints make it tough to get out of bed. The solution is to be mindful of how much activity you indulge in on day one. Ease into yard work. Limit mileage to a volume or pace that is reasonable. You have all spring/summer so enjoy the day like a greasy cheeseburger: in moderation.
Do not anger your hip (or other joint):
Be mindful of achy joints. Many people suffer from bursitis, arthritis or other joint issue. Regardless of whether you run marathons or not, adopt the approach of a runner. The goal isn’t to train as hard as you can day one. It is to get to race day without injury. You have a long summer of fun, outdoor activities ahead so go slow with any exercise routine. If it hurts, don’t do it and ask your fitness coach or personal trainer for another exercise that is kinder to your joints.
Whether walking, hiking or running, be mindful of your mileage and how fast you are adding volume or time. The cardiovascular system improves faster than muscle and connective tissue which is why you often experience knee, hip or low back issues after beginning an exercise program. Warmer temps will tempt you to get out and go for broke. Pick a distance or time that is manageable for you. After you have performed three workouts with no ill effect, add 10% to your efforts. For example, if you walked 30 minutes, add three minutes to your routine. If you walked two miles, add .20 miles to your course. Slow and steady wins the race and may keep you from developing an overuse injury.
Our Base Conditioning program is perfect for anyone just starting back into an exercise routine. Click Here to get Fit To Hunt!
What do you do to get back in shape after a long winter layoff?
Contributions made by Fit2Hunt Staff!