First, manage how you feel during every run. If you start slowly and take enough rest between your runs, your progression will be steady and pain-free. Run too much too soon, and you’re bound to encounter setbacks in the form of increased fatigue and injuries. Start out with a 20-minute run and add five minutes every week; be diligent but conservative with both your mileage and your pace. Additionally, spring fever has a habit of making us all feel like we can simply head out the door and pick up where we left off. Stick with a six-week plan that includes gradual mileage or a five minute a week time increase.
Second, listen to your body’s aches and pains. At the first sign of an ache or pain, back off and go easy — even take a day off. This way you’ll head off problems before they arise and avoid the prolonged layoffs necessary with full-blown injuries.
Forget about last year and the year before. Don’t dwell on your previous “Best Times.” Instead, think about where you want your running to go next by setting a goal. Maybe you’re looking forward to a great summer racing season. Or maybe you just want to get in good enough shape to keep up with your kids at the beach. Whatever your goal is, don’t worry about the past.
Also, gear up if it’s been a while since you bought a new pair of running shoes. Worn down shoes increase your injury risk. (You should typically buy new ones every 400-600 miles or six months.) While you’re at it, buy a pair of running shorts and some shirts to wick away that sweat on a hot day. Make the investment now.
Finally, the most important factor during the first few weeks of transition is establishing a regular running routine. Join a running group and get some structure and support. The Maine Running Company’s “Reach The Beacon” Thursday night training group, Maine Track Club’s Saturday morning’s Roaster’s Run and a number of other running groups meet on a regular basis. An every-other-day running schedule works well or a Tuesday, Thursday, Saturday, Sunday schedule can provide consistency, with rest during your hectic week and additional mileage on the weekend. And remember — run, walk ... do something!
John Rogers is the owner of Maine Running Company on Forest Ave. in Portland. Send questions or comments to him at jr@mainerunning.com or check out the store’s website at www.mainerunning.com.