If you’re a runner, you know this winter has not been easy. Record low temperatures and relentless snow in many parts of their country have made outdoor training difficult and often dangerous. Races were canceled or rescheduled in New York, Massachusetts, Texas and other states, throwing many training plans off course.
Now, as the weather thaws and more runners venture outside, many are confronting the reality that they’re not quite as fit as they were back in November.
The cold has forced a kind of collective deconditioning for many runners this year, said Dr. Tamanna Singh, a cardiologist and co-director of the Sports Cardiology Center at the Cleveland Clinic. “Everybody’s kind of suffering together, as we get out of our winter slumber and try to build back our running base,” she said. (“I can usually handle a decent amount of winter,” she added. This year, she moved most of her workouts indoors.)
If you’re ready to shake the dust off your running shoes, a few simple strategies can set you up for a strong comeback in the months ahead. We asked running experts to share their advice for rebuilding endurance, avoiding injury and enjoying yourself this spring running season.
Start slow, then gradually build speed and distance.
After weeks of being cooped up, it may be tempting to sprint out the door once the weather finally turns.
But your cardiovascular system and muscles need time to rebuild strength and endurance, said Steve Mura, a running coach who oversees group training for New York Road Runners. (He, too, is coming back from a weather-induced running hiatus, though his arms are significantly stronger from shoveling snow, he said.)
“The goal right now is not to make up for lost time,” he said, but to meet yourself where you are and train the body you have now. Pushing deconditioned muscles too hard too soon increases your chances of injury.
Dr. Adam Tenforde, a sports medicine physician at Mass General Brigham, recommended that runners start by going for two to three slow and relatively short runs a week, taking walk breaks as needed. (One to four miles can be a good place to begin, depending on your fitness level and your usual running mileage.) He also suggested alternating between running days and recovery days.
After a few weeks of rebuilding a base line of movement, you can start to dial up the intensity of your runs, or increase your distance, Dr. Tenforde said. The “10 percent rule” provides a helpful framework: Increase your total weekly mileage by no more than 10 percent each week to avoid injury.
“I tend to recommend changing one variable at a time,” he added, whether that’s frequency, speed or duration, to give your body time to safely adapt.
Strength training can accelerate your comeback.
Healthy habits beget healthy habits, Mr. Mura said. When you’re in a regular running routine, you may also feel motivated to strength train.
But the opposite can also be true. “We haven’t been running, so probably during Netflix, we haven’t been doing our planks, we haven’t been doing our lunges,” he said.
As you get back into a routine, strengthening the muscles you use to propel yourself forward — namely your core, glutes and other lower-body muscles — will help to prevent injury and “enhance your ability to bounce back,” Dr. Singh said.
Before or after a run, or on the days in between, carve out a few minutes for planks, squats, lunges, calf raises and glute exercises.
If you find that your lower body is sore or aching after a run, give yourself a day or more to recover before stressing these muscles again, the experts said. And if you haven’t done strength training in a while, start with fewer sets or repetitions, paying special attention to form, then gradually build up from there.
Devoting a few sessions a week to your mobility can relieve stiffness and allow your muscles to move fluidly as you train.
Remember that challenges build mental stamina.
Your mind-set can make the difference between a triumphant return and a frustrated one, the experts said.
If the first few weeks of spring running feel particularly difficult, try reminding yourself that obstacles can help to build mental resilience and stamina, both of which will make you a stronger runner, Dr. Singh said. “A lot of growth comes out of hard things,” she added.
Finally, remember that while you might be starting over, you’re not starting from scratch. Evidence suggests that getting back into shape is easier for people with a history of being active and that our muscles hold on to a “memory” of past strength.
You’re also returning to the sport with whatever wisdom you gained from previous seasons, Mr. Mura said. “The confidence, the long runs you used to have? Those are still there — you’ve just got to kind of unbury them from the snowstorms.”
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