COACH'S CORNER

Hi Everyone
Well, spring is here (depending on where you live). Many of you are probably sick and tired of running indoors. Hopefully some of you were able to get outside and do some fun runs on trails, as I mentioned last month. I wanted to spend this column addressing some things I like to do (and have my clients do) when I first head outdoors to take advantage of some nice fresh spring air.

Check your gear!
First thing to check is your shoes. When is the last time you changed them? I recommend changing them about every 300 miles. You may not be covering many miles right now (and 300 may take you awhile over the year), but be mindful that your favorite brand of shoes will probably come out with an updated model each year. If you take 2 years to cover 300 miles, chances are you missed out on what could be a great upgrade for you.

After we know our shoes are sorted, do an inventory of your clothing from head to toe--socks should be updated as they wear and can be a main cause of blisters. Shorts or tights? Depending on where you live you may need to update or upgrade here. Choose tights that breath. We expel a massive amount of heat via our quads so covering them up with thick tights can really cause overheating. Comfy, non-chafing shorts are key and great to wear if the weather permits. Shirts and tops should also be inventoried. We want to remain cool, with as much moisture wicking as possible. Depending on where your "spring" is, light hats/gloves may be necessary or at least accessible during runs where the weather looks dodgy. Last gear checks for me usually include an update of downloaded music (if you like to carry music), sunglasses to protect those eyes (and to look cool!). If the sun is strong in your area, use sunscreen!

Check yourself!
How is your body? Do you have any niggling injuries? If so, you may want to seek some assistance from specialists in your area. It is best to address any problems early on rather than to wait and see them sideline you for the entire year.

Make sure you have yourself on a good stretching and strengthening program. Imbalances in muscle length and muscle strength are the main causes of overuse injuries. Take the time to add good stretching to your workout routine. As well, a solid overall strength program will keep the muscles, ligaments, and tendons strong and prevent early breakdown.

That's it for now. Will check back in awhile. Be great! Mike

Keep after it. Spring will be here sooner than you know it.

Be great,
Mike