Spring Ahead With Workout Tips

According to the weather, if not the calendar, spring is here. All the signs of the season have appeared. The birds are singing. The forsythia are blooming. The sidewalks, streets and trails are full of cyclists, runners, walkers and roller-bladers.

With the rising mercury, people come out of the woodwork, or at least out of their living rooms, and ramp up their exercise routines. But this year, the season has taken us by surprise, leaving us slightly unprepared. Before saddling up for a long ride or lacing up for a challenging run, take a moment to plan ahead.

Cylclists should consider getting a full bike tuneup before heading out on that first ride of the season. A local bike shop can help make sure your bike is in tip-top shape and ready to go. However, if you just can't wait, at least take a few minutes to do some basic bike care. I asked Larry Faulkner, at in Hubbard Woods, what we should do at a minimum before heading out. For both hard-core cyclists and families looking to ride around the neighborhood, the basic advice is the same.

“Check your tires, lube your chain, and make sure your helmet fits,” he said. He also pointed out that this early in the season, there can be a lot of debris on the road, especially near the gutters, so be careful. 

For runners and walkers, take a stock of your shoes. Generally, most experts recommend replacing them every 300-500 miles. However, if you're an on-again, off again runner, you may have no idea what your mileage is. How can you tell when it's time to ditch them? If you have any issues such as muscle fatigue or shin splints, it's time to go shoe shopping. Looks alone can't tell you when it's time to replace them, since most shoes break down internally before starting to show wear on the outside, but check your soles. If the treads are worn down, you're overdue for a new pair.

Once you are out and about, try not to get carried away by the good weather. Ramping up your mileage too quickly can lead to overuse injuries. The general rule of thumb is to increase your overall output by no more than 10 percent per week.

And even though it's March, most dermatologists recommend using sunscreen on exposed skin all year. Chemical sunscreens break down over time, so check the expiration date and buy a new bottle if you've had it for more than a year. Consider it an early way to welcome summer, which suddenly seems just around the corner. Enjoy the weather!