Birds chirping, trees blooming and feet on the pavement all signal the arrival of spring. However, hitting the great outdoors for a 5K or fun run involves more than just lacing up your sneakers and programming the perfect playlist. After a long winter slumber, these simple steps will get you on your feet again — the safe and healthy way.
Go Eat
Starving yourself should never be part of an exercise regimen, but eating right should. Fuel up with foods like whole-grain breads, pastas or rice two hours before your workout. Complex carbohydrates, including whole grains, are digested slower than simple carbohydrates, resulting in more sustained energy throughout the day.
Go Drink
It's important to start all activities well-hydrated. Even slight dehydration can affect performance. Staying hydrated is sure to help you feel energized and perform at the top of your game. Make a point to drink fluids at regular intervals throughout the day to maintain a healthy hydration status. When trying to determine if you should drink water or a sports drink, consider intensity and duration. If the activity lasts longer than 60 minutes, especially if activity is done in hot weather, a sports drink may be beneficial to provide some additional energy and replace the electrolytes lost in sweat.
Go Stretch
Don't skip the stretching! The warm-up and cool-down are key components of any workout. According to the Physical Activity Guidelines for Americans, stretching increases flexibility, which may make doing other activities easier.
Find a Nutrition Expert
Looking for credible nutrition information and recommendations? The Academy of Nutrition and Dietetics' network of credentialed food and nutrition practitioners are ready to help!