SPRING TUNEUP

Spring is usually when runners start looking forward to more outdoor runs with increasing frequency and distance per week. As such, the "smart" athlete will have a mental check list they go through every year to prepare for their summer of road races, tempo workouts,trail runs and increased activity. Here's a sample of a recommended "to do" list.

1. See your doctor for an annual physical. Make sure you mention any upcoming goals such as doing a fall marathon to see if your M.D. has any advice pertaining to your health.

2. Do a self evaluation of any "nagging" injuries. Consider areas of potential weakness (eg. low back, knees, hips, ankles) that runners normally experience while also taking inventory of your soft tissue condition (eg. any tendonitis, muscle spasms, chronic tightness etc.) .

3. Look at your current stretching regime. Remember, at the start of an activity, we are concerned with the TEMPERATURE of a muscle. After the activity is over, we are concerned with maintaining the LENGTH (ie flexibility) of the muscle. So a dynamic warmup is best followed by a stretching routine afterwards.

4. If you do not have a massage therapist already, consider finding one. Anyone who uses their muscles can benefit from a massage, but athletes, who place above average demands on their musculoskeletal systems, find great value in regular masssage treatments. It is recommended finding a therapist who is familiar with sports massage and athletic injury management. This should lead to a more comprehensive approach including not only rehabilitation but also injury prevention and education. It might be beneficial to consider associating yourself with a multi-dimensional clinic so that many services are offered at one location.

5. Spring is a great time to do a quick equipment check. Take a look at your running shoes. Do they need replacing from the winter months? Today's shoe technology suggests that their restorative capabilities do not respond in a 24 hr. period. Wearing the same pair of shoes for two consecutive runs of a significant distance/intensity may not be recommended. Are you running in the appropriate shoe for you (consider having a gait analysis done)? Do you have a water bottle for your runs?

6. Do a time analysis. Spring time may be a period where your time demands are not as imposing and you can create a flexible and varied running program. However, if you are heading into a busy period of your year, stop and think about what's best for your overall well-being. Make a running schedule/program that you can stick to without making your runs stressful or feeling guilty from missed workouts due to unrealistic goals.