Spring is always one of our busiest times of the year. It is also when we see runners hit the roads and overuse injuries crop up. Many folks have taking it easy all winter, with many not running or working out at all. All of a sudden, the first Wiff of Spring Fever hits and folks head out doors and shift their body into fast forward mode and go for a 5 Mile Run. The adrenaline and smell of Spring only raises the intensity.

Many runners learn the hard way… the body can not just adapt to a sudden surge in exercise and going from a stone, cold layoff and then running 5 miles is a rapid change in any aspect of running. This sudden change and ramp up will ensure your body breaks down before your Spring even gets started.

The body needs to adapt to be put under stress, so when that first nice day hits, hold back…train, don't strain. Versus Mileage, use time as your guide. Start out with a simple 10 - 20 minute run or jog during the first week and go every other day. Then add 5 minutes or 10% more beginning after the second week and then every week. Within a month, you will be back to 30 minutes or more and your body will have adapted. Additionally, adding core strength and stretching exercises, can help the chain of muscles that help fire the engine…the calves, the quads and the glutes.

Finally, listen to your body…if something doesn't feel right, it probably isn't. The body's adaptation to exercise, particularly muscular, skeletal and connective tissue takes time. Running is physical stress that can cause micro tears in your muscles and connective tissues, such as your IT Band or Hamstrings. Recovery is just as important as running, so don't go back to back days initially as rest is necessary for adequate recovery. Also, if you are de-conditioned and overweight, try to get into shape before you start. Use low impact training, such as cycling or an elliptical trainer to build strength.

Exercise is like medicine and running is no exception. The right dose can be a cure, but an overdose can be fatal.

Spring is coming…so run safe, healthy and Happy!