By: Magi Scallion
As the weather gets nicer across the country it’s time to start thinking about putting some more running kilometres under your feet. Many of us don’t do as much running in the winter – whether it’s due to other sports or just terrible winter weather – so it’s important to restrain yourself just a bit!
To help prevent the typical spring training injuries – I would normally suffer from shin splints and sore muscles – there are a few simple tricks to keep in mind.
1. Ease into it! I recommend considering your winter weekly volume and only adding 10% per week. So if you’re running about 4 hours (or 45 km) per week during January and February, you only want add about 25 minutes (or 4 km) per week additional as spring arrives.
2. Stretch More! Spring is a great time to really focus on the little things to make your body feel good – and if you want to spend a few more hours outside, stretching is a great way to do it. Incorporate 10 or 15 minutes of stretching into the end of your run. I recommend focusing on the quads, calves and hamstrings… the usual running culprits!
3. Consider going to the gym once or twice a week. I, personally, am not a huge fan of the gym, but I’ve come to accept that it’s good for me. I hit the gym twice per week for about 15 or 20 minutes. I have a really quick, glute focused, workout that is mostly plyometric but with a few weights. It’s fun, it’s quick, and it helps. See what’s out there at your local fitness club – talk to a personal trainer and get an easy program.
4. Finally, as an avid trail runner and mountain biker, I have to ask you to stay off muddy trails! Running in mud may be fun in the moment but it really damages the trails in the long run – not just by making the surface uneven as they dry out, but also eroding the trail for years to come. Use a little patience and wait until the trails are mint – you’ll enjoy it more anyway!
If you play it smart you’ll be hitting good volume in no time!
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Born in Nova Scotia and emigrating to British Columbia via Ontario and Alberta, Magi has been running the entire way. Primarily defined as a cross country ski racer, Magi has competed nationally and internationally in that sport. The highlight of her career was competing in the World University Games and the World Cup races in Canada in 2007. Cross country skiers rely heavily on running for cross training and Magi has become an accomplished trail and mountain runner, representing Canada at the World Mountain Running Championships in 2005 and the winning numerous national championships medals.
Today Magi runs for fun… and it’s a lot of fun! Epic mountain runs, city cruises with friends, and more keep her happy and occupied outside of work and school.
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