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Run, bike and Spring into Summer

Melissa Ondesko is the Fitness Director of the Center for Fitness and Health. When not training members, she’ll be spending her spring on two wheels.

It’s getting to be that time of year again, when the snow melts, the skies get a bit bluer, and spirits rise as the days get longer. Many of us look forward to that day when we can dust off our bikes or lace up our running shoes and head to the great outdoors. There’s nothing quite like the feel of a spring breeze on winterized skin to put a smile on your face and some pep in your step. Before your spring recreation begins, make sure you have yourself and your equipment in fine tune.

Taking your walking or running routine outdoors is an easy transition but make sure your shoes and clothing are ready to endure the terrain change.

If you’ve spent the winter taking indoor fitness classes such as boot camp or Zumba, the lateral foot movements and impact from jumping and your agility skills may have decreased the stability of your shoe making it less than ideal for adapting to outdoor running or walking.

If you do need new shoes, consider the outdoor terrain you plan to frequent. A trail running shoe may suit you better if walking or running takes you on unpaved trails such as the Yough River trail or the wooded trails in South Park. This type of shoe has deeper tread to accommodate the loose nature of the trail surface and will deliver a more stable stride.

If you primarily run or walk on pavement or concrete, look for ample cushioning. There is very little “give” in these types of surfaces, so unless you have a shoe to absorb some of that impact, your body has to absorb these forces.

If your outdoor recreation preference involves two-spoked wheels, handlebars and a seat, take time to dust off your bike and take it to a local bike shop for a once over and a tune up. Grime and dust from the previous season and winter storage may make shifting difficult. This leads to broken or thrown chains, which is no fun when you are just a few miles away from your starting point. In addition, fresh tubes and adequately treaded and inflated tires will help to prevent the dreaded flat.

Be knowledgeable about basic bicycle maintenance – you must be able to change a flat tire. A small saddle bag with a spare tube, patch kit, shop rag, multi-tool and hand pump will help you with the most typically encountered problems.

So get out and enjoy the beautiful spring weather. With a little smart planning, you’ll be able to take advantage of every glorious day!