For many runners, the StanChart Marathon Singapore last month would have marked the end of the running season, and you may have taken a bit of a rest due to the festivities and the holiday break.
Now that the Christmas and New Year festivities are over, you may be wanting to get back into your regular running routine possibly to try and lose a few pounds before the Chinese New Year festivities roll round.Here are some pointers the you can follow, to kick-start your running routine.
1) Take it easy
After a break from running, your body would be out of touch and unaccustomed to the exertions that you would be used to doing. So take things easy and walk if you have to. Remember that even though you may have used to do for example, 50km per week without getting fatigued, you will not be able to do it again after a rest. So work your way back into it, as though you are picking up running for the first time, and you’ll be surprised by how far you can progress.
2) Listen to your body
At all times, heed your body’s warnings and cues. When you are returning to running, you would have lost some fitness and won’t be performing at the level that you would be used to doing. So listening to your body is important – know when your body is starting to feel fatigued and when you should call it a day. If you aren’t feeling good after a run, don’t push yourself to run again the next day, even if you used to be able to do so.
3) Keep a log of your progress
By keeping a training log of your progress, be it on the computer or in a notebook, this will help to keep your mood up as you are looking through the progress that you are making.
4) Do not expect to do what you did beforeThinking that you can get right back into things and do what you were once accustomed to doing, is a huge mistake. For example if you used to be able to complete 10km in about 50 minutes, you won’t be able to do this, after a break, especially if you have been almost completely inactive. It takes time to get back to your peak fitness levels, so do not be too surprised if you are finding yourself struggling with your former pace after less than halfway into your run.
5) Take up cross-training
Your body won’t be able to cope with as much running as it used to – after having taken a break, so cross-training activities such as swimming or cycling will help to keep your fitness levels up, and at the same time, allows you to recover from the previous day’s run.
All the best to you.