Spring has arrived in South Africa, bringing with it the perfect opportunity to shake off the winter slump and get back into running. Whether you’ve got 100s of kilometres in the legs or are just starting out, this is the ideal season to reignite your running passion! Read on.
If winter has kept you off your feet, you’re not alone. Many runners experience a drop in motivation or mileage during the colder months. Fortunately, with a few simple steps, you can quickly regain your fitness and enjoy running again.
First, start slowly
After a break, it’s crucial not to jump straight back into the intensity of your previous training regime. Doing too much too soon can lead to injury and burnout. Instead:
- Begin with shorter, easy runs: Start with 20-30 minutes of easy jogging, focusing on consistency rather than speed.
- Listen to your body: If you feel fatigued or sore, take a day off to recover.
Then, set Achievable Goals
One of the best ways to stay motivated is by setting short-term, realistic goals. Whether it's running a certain number of kilometres per week or completing a 5K race, setting attainable goals gives you something to work towards.
- Use a gradual training plan: Aim to increase your mileage by no more than 10% per week.
- Track your progress: Use a running app to monitor your workouts and celebrate small milestones.
Once you’re back into the rhythm, it’s time to incorporate structured workouts into your routine. These spring-specific running workouts will help you regain fitness, build endurance, and boost speed.
1. Boost Your Speed and Stamina With Intervals
Interval training is an excellent way to improve your cardiovascular fitness and running speed. It involves alternating between periods of high-intensity running and recovery. Here’s a basic interval session to try:
- Warm-up: Start with a 10-minute easy jog.
- Intervals: Run at a hard pace for 1 minute, followed by 1 minute of walking or light jogging. Repeat this 6-8 times.
- Cool-down: Finish with a 10-minute easy jog.
This workout increases your heart rate, builds stamina, and boosts calorie burn. Be sure to have the correct running gear to help build your stamina.
Learn more about why intervals are so effective as well as how to do them, here.
2. Tempo Runs For Increase Your Endurance
Tempo runs, also known as threshold runs, are sustained efforts at a comfortably hard pace. They help improve your endurance by training your body to sustain faster paces over longer distances.
- How to do it: Start with a 10-minute easy jog to warm up. Then, run at a comfortably hard pace (about 80% effort) for 20 minutes, followed by a 10-minute cool-down.
- Benefits: Tempo runs increase your lactate threshold, allowing you to run faster without fatiguing as quickly.
Level up your tempo run game with this session.
3. Hill Repeats
Hill running is a fantastic way to develop leg strength and power while improving your running form. It also mimics the resistance of weight training without the need for gym equipment.
- How to do it: Find a moderate hill that takes about 30-60 seconds to run up. After a 10-minute warm-up, run up the hill at a hard effort, then jog back down to recover. Repeat 5-8 times, followed by a cool-down.
- Benefits: Hill runs improve your stride, increase muscle strength and boost cardiovascular endurance.
More about the benefits of hill repeats, here.
4. Up The Base Miles To Build Endurance
Long runs are essential for building the endurance needed to sustain longer distances. As you progress through spring, gradually increase the length of your weekly long run by about 10% each week.
- How to do it: Start with a comfortable pace and run for 60-90 minutes, depending on your fitness level. The goal is to run at a pace where you can maintain a conversation.
- Benefits: Long runs increase your aerobic capacity, mental stamina, and overall endurance.
As spring arrives in South Africa, it's the perfect time to kickstart your running routine with ASICS. By easing back into training, setting achievable goals, and incorporating key workouts like intervals, tempo runs, and hill repeats, you can regain fitness and build endurance for the season ahead. Whether you're a seasoned runner or just getting started, these strategies will help you run stronger and smarter. With ASICS gear by your side, embrace the new season and elevate your running performance!
