Ten Tips for Outdoor Weekend Warrior and Warmer Weather Workouts

THIS/NOT THAT: Ten Tips for Outdoor Weekend Warrior and Warmer Weather Workouts

1.THIS: Warm-up. Stretch. Train slowly. Build endurance and intensity gradually over a period of days and weeks.

NOT THAT: Show up for the earliest 5K of the season and make it your first outdoor workout.

2. THIS: Pick athletic shoes designed for your workout (examples: cross trainers/trail runners/running)

NOT THAT: Wear designer footwear, flip flops or street shoes

3. THIS: Replace athletic shoes often. Even the best brands wear out after 300-500 miles based on your weight and how hard you pound the pavement. Compromised support in the footbed and uneven wear in the heels and/or soles leave you susceptible to injury.

NOT THAT: Dig out the sneakers buried in the back of your closet. Dust off the pair you wore during your junior and senior year of high school. Then, lace them up just like you did every day for the cross-country team.

4. THIS: Be Cool!

 Dress in lightweight layers of material with wicking.

 Stay hydrated. Water is the best beverage. Avoid caffeinated and sugary drinks, as well as alcohol. Caffeine acts as a diuretic and short-circuits the process of hydration.

NOT THAT:

Drink 1 or more cups of coffee or energy drinks before your workout to amp up your energy level. Chill out after your outdoor run or routine with caffeinated soda.

5.THIS: Protect from Sun Damage

*Choose a broad-spectrum sunscreen with an SPF of 30 or higher. (although there is not much added protection beyond an SPF 30; nor is there much difference between an SPF of 15 and 30). Reapply as needed when in water, after sweating or as recommended on product.

 *Put on wide-brim hats, visors and light-weight clothing that covers as much skin as possible. Consider investing in UPF clothing (Ultra-violet Protection Factor)  

*Protect your eyes: Use UVA UVB Protective Sunglasses, a visor or wide brim hat. The NEI (National Eye Institute) recommends lenses that block 99-100% of UVA and UVB radiation. The NEI says 20% of cataracts cases are caused by UV exposure. Macular degeneration, the leading cause of blindness in the U.S. and pterygium, tissue growth over white surface of the eyeball, are also direct results of over-exposure to the sun.

*Try to complete your workout by 10 or 11 a.m. or start after 2 or 3 p.m. to avoid the most direct exposure to the sun.

NOT THAT:  

*Slather yourself with suntan oil for deepest bronze tan.

*Buy the cheapest sun glasses with the lowest level of UV protection. Get a pair to match every outfit. They allow more even UV radiation exposure than unprotected eyes.

6. THIS: Practice Situational Awareness

*Avoid distraction from digital devices.

*Be on the look out for uneven sidewalks, curbs and potholes.

NOT THAT:

*Tune out the world with your headphone blasting your favorite tunes.

*Text. Talk. Surf the net while you walk or cycle.

7. THIS: Be noticed!

*Wear bright colors and reflective clothing and gear when biking, walking and running.

According to the Pedestrian and Bicycle Information Center in a link titled, pedbikeinfo, 5977 pedestrians and 783 bicyclists were killed by motor vehicles in 2017. That represents a 31% increase over 10 years. Three quarters of pedestrian fatal accidents and 45% of all bicycle deaths happen under dark conditions. The highest incident of fatalities occurs from 6:00 p.m. through 9 p.m.

NOT THAT:

*Wear dark clothing.

*Exercise outdoors as the sun is setting and/or after dark.

8.THIS: Stay Safe

*Wear Protective Equipment…like bike helmets and shin guards for outdoor sports

*Use hand signals or bike blinkers when riding

*Use/carry a flashlight or blinking light when walking or riding after dark

NOT THAT:

Skip the helmet. It is only a short ride.

Insist on your children wearing helmets while you ride without one.

9. THIS: Maintain/Check/Update Equipment

*Thoroughly check brakes, chain, seats, gears and tires on bikes, bike seats and trailers for children for proper function and secure attachment before first outing.

*Check seat belts on bike seats and trailers

*Bicycle helmets for cyclist and all riders, infants, children and adults should fit properly.

*Discard any helmets that have been worn during an impact incident.

NOT THAT:

Buy garage sale used helmets and hope they fit.

Get a great deal on a bike. Use it whether or not it fits the rider’s height or ability.

10. THIS: Buddy Up

Discover the benefits of working with a buddy...encouragement, accountability and safety.

Make exercise a fun event that includes the whole family, builds a healthy lifestyle and makes memories.

NOT THAT:

Make all your workouts solo without setting any time for your family and other important people in your life.

Slip out by yourself for a solo swim after midnight.