Outdoor Sports: How to Prepare Properly?
The human body is made to move, and this is confirmed not only by all physical training specialists, but also by every person who does any sports. After any kind of good physical workout, we feel uplifted both physically and emotionally. The warm season is the time for active exercising and outdoor sports. Many people choose to walk or run as these are easily accessible activities. However, it is important to know a few things to avoid injuries.
Body Preparation and Muscle Strengthening
For intense outdoor sports, such as running, the resistance of the heart and respiratory system are very important, endurance of muscle strength in the legs and lumbar region, and emotional preparation also are the key factors. Of course, one of the best and easiest ways is to just start walking more, especially on uneven surfaces, hills, and forests. It is worthwhile to vary your walking with even running or short sprint intervals if it suits your abilities and capabilities yet.
In addition, endurance of leg and core muscles can be trained by doing squats, lunges, climbing stairs in various directions and loads. In preparation, it is more important not to overcome greater resistance, but to perform more regular repetitions of the exercise to rest for a shorter period. Also, it will not be more beneficial than training individual muscle groups with exercise machines. It is recommended to choose the integrated movements that connect several muscle groups at the same time. However, here it is important to start safely, gradually increasing the workload and complexity of the exercises.
Important Details: Clothing and Footwear?
First of all, regardless of the air temperature, proper hydration is important when exercising outdoors. Loss of fluids increases a pulse, but the efficiency of the heart decreases. Therefore, it is necessary to have water or sport drinks with you, to wear several thinner layers of clothing made from breathable materials to make it easier to regulate body temperature and sweating. Proper protection from the sun, rain, or cold wind is important, especially if you are not used to do sports outdoors.
Many injuries during outdoor sports are related to unsuitable footwear. For example, perhaps your favorite but heavily worn running shoes distort the foot over time and thus contribute to chronic joint and muscle pain or even cause injuries. Keep in mind that running shoes have a medium lifespan of 500-700 km. Wrong footwear may not adhere properly to the surface (e.g., gym shoes are generally unsuitable for running on wet paths of parks) or may not tighten the foot sufficiently, as a result increasing the risk of injuries, especially in sports where we often change direction, such as football, frisbee, and so on. If you choose to run, rollerblade, or ride a bike outdoors in a park, city, or other place where there may be other people or cars, avoid wearing noise-canceling headphones and listening to loud music to not only feel better about your body’s response to physical activity, but also reduce collisions or injuries.