5 Steps to Prepare for Your Workout
We’ve all been there - two minutes into a run, and you regret eating such a large breakfast! How you prepare for a workout can have as much of an impact on your performance as the workout itself. Check out our tips below to avoid pre-exercise pitfalls and set yourself up for workout success.
1. Plan Up
Whether you plan to go for a run or lift weights at the gym, having a workout plan can help you achieve your goals and prevent stagnation. Designing a plan to incrementally increase the distance you run over a long period can help boost endurance. If you’re lifting weights, consider bringing a notebook and pen to the gym — keep track of the exercises you do, the weight, and the number of sets and reps. Accomplishing small, achievable goals along the way will improve long-term progress and motivate you to keep going.
2. Fuel Up
The state of your gut can make or break a workout. Eating too much before a run can make you nauseous or even lethargic - eat too little, and you risk exhaustion. For a moderate workout, we recommend a light snack 2-3 hours before you start. Carbs give your body the energy it needs to power through: a banana or a bowl of oatmeal a couple hours before can make all the difference. And of course, make sure to hydrate!
3. Gear Up
Make sure what you wear to workout is a help, not a hindrance. We recommend buying a new pair of running shoes once a year for moderate runners, or every sixth months for frequent runners. Head into your nearest specialty running store to find the right size and fit for you. Accessorize with a headband to keep sweat in check on hot days, or a light rain jacket on wet days. Remember, at the end of a long workout, how your clothes make you feel will matter much more to you than how they look!
4. Warm Up
Preparing your body before exercise not only prevents injuries, but also ensures you are in an optimal state to get the most out of your workout. Just 5-10 minutes of stretching can increase muscle flexibility and engage the muscles you are about to work. Add 5 minutes of jogging or dynamic stretching to boost strength and endurance.
5. Tune it Up!
Finally, make sure you’re fueling your workout with the right music! Studies show that working out to music can increase time to exhaustion by up to 18% and perceived effort can be reduced by up to 12%. The Spring Moves app measures the cadence at which you’re working out (whether running, walking, rowing, or even swimming!) and offers you custom made music playlists based on your preferences. Give us a try - the Spring app is now available for download on the Apple Store.