Find out what benefits you get from exercising outdoors versus indoor gyms. Winter always gives way to spring, and nature begins to revive after a long sleep. At this time, certain changes take place in our body, which is also activated along with nature. All this tells us that it is possible to start training outdoors in the spring. This is what will be discussed in today's article.
If you do not have the opportunity to exercise in the gym, but have a desire to play sports, then it is definitely worth starting to train outdoors in the spring. The nearest park, school stadium or forest belt is perfect for this. Simply put, you can choose any place where you can warm up and conduct a class. Many people choose jogging as a very effective way to improve their health and lose weight.
How to motivate yourself to run in the spring?
Good motivation is essential for any successful business. Of course, everyone has the right to decide for themselves why he needs to start playing sports, in particular running. However, we can help you and slightly nudge you to do outdoor workouts in the spring by offering several types of motivation.
Every person wants to look attractive in the eyes of others, and you must admit that a massive body, in which there is a lot of fat, does not fit with this concept at all. Running can be a great way to shed those extra pounds. How do you like this motivation? At the same time, no one wants to get sick, and sports can also help you with this.
Thanks to regular jogging, you will be able to increase the performance of the circulatory and respiratory systems, strengthen the heart muscle and the articular-ligamentous apparatus. Do not forget that moderate physical activity promotes the synthesis of the so-called hormones of happiness, which implies an excellent mood.
Scientists have proven that sport is an excellent stimulator of dopamine synthesis, capable of giving a person pleasure commensurate with sexual pleasure or the consumption of chocolate. Agree, a great motivation to start doing outdoor workouts in the spring.
And we have not yet mentioned that while jogging, you can listen to your favorite music or an audiobook for which there was not enough time before. Let's say even more - now there are a lot of effective audio lessons for learning foreign languages, which you can also listen to while jogging. Let's add to all of the above and the ability to find new friends who share your passion for sports.
How to start doing outdoor workouts in spring?
We will assume that you have found the motivation for training in the fresh air in the spring by reading the previous section of the article. Now we will tell you how to properly organize classes and where to start. Of course, first of all, you need to want to change your life and make some effort for this. We all remember the popular wisdom that it will not be possible to catch a fish without difficulty.
We are aware that getting up earlier in the morning to go for a run is a serious challenge for many people. However, this will not last long and after a certain time it will become the norm for you. It is very difficult to take the first step.
We want to warn you right away that you do not need to immediately start running as soon as you leave the house. You must remember that a warm-up must be carried out first and only after that you can start a run. However, even after you have warmed up your muscles, you should first walk at a fast pace and gradually switch to running. Brisk walking should last about ten minutes and as soon as you feel that the body is fully warmed up, go jogging.
If you have not been involved in any sport before or have had a long break, then you need to start small. Run the first time at a low pace for short distances, gradually increasing the time spent training outdoors in the spring. It is very important to choose the right equipment and especially shoes.
Today, every sportswear manufacturer has several models of special running shoes in their product range designed for outdoor activities. Sports running shoes are distinguished by high cushioning compared to ordinary sneakers. Moreover, their sole is made of special soft materials and is quite high.
For many beginners in any kind of sport, one mistake is characteristic - excessive progression of the load. You should enjoy your run, not set records. It is no coincidence that at the beginning of the article we talked about moderation in physical activity. Only in this case, your sports activities will benefit the body. Be sure to start with minimal loads and gradually increase them. It is also worth monitoring the state of your body, which will definitely tell you when you overloaded it.
How to properly run in the fresh air?
Many people believe that there is no difficulty in running, but it is not. There are three techniques that can help you minimize your risk of injury:
- Off toe - This is the most acceptable type of running for beginners, since the leg lands on a soft area and the load on the articular-ligamentous apparatus is minimal. However, if your lower leg muscles are poorly developed, then you will not be able to make long runs with this technique.
- Off the heel - this running option is most effective for long runs and the main load falls on the muscles of the buttocks and quadriceps. Among the disadvantages of the technique, we note a rather high load on the joints of the knees and hips.
- With a flat foot - This technique is great for training on rough terrain or forest paths.
When running, the legs should be placed gently on the ground, the shoulder joints should be relaxed, the back should be straightened, and the gaze should be directed to the horizon. Choose a running pace for yourself that does not require you to take too wide strides. It is also necessary to remember about the correct movement of the hands, which will help you in running. The elbow joints should be bent and located near the torso.
Note that jogging on an empty or full stomach is unacceptable. Today, you can often find recommendations to go in for sports on an empty stomach to speed up the lipolysis process. We do not recommend doing this, and the optimal time for training outdoors in the spring is 1.5–2 hours from the moment you eat.
Two weeks after the start of regular exercise, the body will adapt to new conditions and during this period of time it is enough to train for half an hour or a maximum of forty minutes. The frequency of classes during the week should be equal to three. This will allow you to improve your physical condition, while the body will have time to fully recover. If you are so carried away by jogging that you do not want to stop training in the cold season, then you should try to inhale through your nose and exhale through your mouth.
Recall that sudden stops after the end of a run or in the process are unacceptable. If you feel unwell, then take a quick step and only then can you stop if you do not feel better. If everything has passed, then you can switch from walking to running again and bring the lesson to its logical conclusion. We also recommend that you do a strength lesson after completing a run.
You can do pull-ups, push-ups, abdominal exercises, and remember to stretch your muscles well. As with jogging, power loads should also be increased gradually. Start with two or four sets in each movement for 10-12 reps.
How to train outdoors in spring: tips
Spring and especially early spring can deceive with its warmth. It is quite obvious that when the snow has not yet melted outside the window, then you need to dress accordingly. However, even if the sun is shining, in spring it still does not warm as much as in summer. Here are some outdoor workout tips in spring to help you get the most out of your workout without getting sick.
- Dress for the weather. If you train throughout the year, use the principle of layering in winter. It should also be used in early spring, when it is not yet very warm outside. The bottom layer should keep the body temperature well and wick away sweat from it. We recommend using thermal underwear. Outerwear should have the ability to protect you from the wind. Also remember to protect your head and limbs.
- Avoid exercising in very cold weather. If you are a fan of "Spartan" training, then no weather will stop you. Remember that each person has a certain limit of health and more often than not people feel normal after classes down to -15 degrees. If the temperature drops below this mark, the risk of getting sick outweighs the benefits of your exercise. Also, pay attention to the strength of the wind, which can sometimes cause more problems than frost.
- Drink water. Today, a lot is said about the need to consume a certain amount of water throughout the day. We will not dwell on this issue in detail, but only recall that in the cold season it is worth taking with you to class not water, but a thermos with hot tea. This will allow you to keep your body hydrated and warm at the same time.
How to train outdoors, see this video:
