Spring is usually the time when most of us decide in earnest to take up our New Year’s resolution of attaining new fitness levels. The sun is out and we feel like hitting the ground running – sometimes literally.

However, exercising in the spring can be a lot different from your winter workouts. For one, winters usually mean treadmills and (unfortunately) intermittent exercise, since the cold turns even the best of us into couch potatoes. If you’re keen on making the most of spring, here are some handy tips to help keep injuries at bay and prevent you from burning out too quickly.

Build Gradually

Experts at Harvard reckon that training too hard too soon can lead to stress injuries. If you haven’t been working out regularly this winter, start slowly. It’s best to begin with walking and to build up your speed and mileage gradually. Running on the road is a lot different from running on treadmills, since the ground underneath you is stationary. Your feet don’t get help from the ground like they do from the treadmill belt. The treadmill belt aids in the backward movement of your feet. Thus, you can usually run faster on a treadmill than you can outdoors. It’s advised to take your running outdoors only after you have established a regular routine.

Interval Training is Great

Research by NCBI has found out that high-intensity intermittent exercise (HIIE) is more beneficial for fat loss than other steady-state exercise routines. HIIE, or interval training, involves a burst of activity followed by rest or low-intensity movement. In fact, interval training is a great idea for transitioning from your winter workouts to spring workouts. It gives your muscular and skeletal system enough time to rest while still challenging your cardiovascular system.

If you are looking to shed all those extra pounds piled on during winters, research by Northumbria University suggests morning workouts on an empty stomach, before eating breakfast, can help you lose fat quicker.

Get Ready for the Sun

According to American Melanoma Foundation, you should use sunscreen with an SPF of more than 15 whenever you’ll be outside. A broad spectrum sunscreen applied 30 minutes before you head out for a run should do. It’s also important to carry enough water to last the duration of your workout. You’ll be sweating a lot more because of the warmer weather, which means your body will need more fluids to replace what you’re losing.

It’s Easier with a Partner

According to the Society of Behavioral Medicine, working out with a partner can increase your motivation levels by almost 90 percent. So grab a friend, family member or significant other and make the most of the lovely spring season.

Sources:

http://www.health.harvard.edu/healthbeat/10-tips-for-exercising-safely

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/

https://www.northumbria.ac.uk/about-us/news-events/news/2013/01/lose-fat-faster-before-breakfast/

http://www.melanomafoundation.org/prevention/facts.htm

http://link.springer.com/article/10.1007%2Fs12160-012-9367-4