Outdoor sports enthusiasts like runners, cyclists, hikers and more must be excited for the arrival of the milder weather. To kick off the new outdoor sports season, here are four practical tips to help boost performance and prevent injuries.
1. Plan Your Training
Following the winter break, getting back into physical activity should be gradual and adapted to your present level of fitness. It’s important to set realistic goals and slowly start to regain your rhythm. Then, increase intensity and duration progressively.
2. Choose the Right Equipment
Using the right gear when resuming training offers many benefits, in particular better comfort. Being properly equipped helps to prevent injury and improve performance. This includes:
- Clothing suited to the weather and your activity of choice. For rainy and windy days, seek out waterproof clothing made from light, breathable technical fabrics that also block the wind.
- Reflective bands are small details that make outdoor activities safer. At night or in low-light conditions, visibility is key. Cyclists in particular should wear reflective armbands. Bikes should also be equipped with a white light in the front, a red light in the rear (it could be flashing or not) and reflectors.
- Comfortable sports shoes are a great investment to enhance performance and prevent injury. Choose a pair that suits not only the activity, but also the surface you’re on.
3. Protect Yourself From the Sun and UV Rays
Wearing sunscreen should be a year-round habit. As recommended on the Santé Québec website, use a sunscreen with SPF (sun protection factor) 30 or higher, designed to protect against UVA and UVB rays. You can find eco-friendly brands in Rachelle Béry Espaces santé sections. Wearing sunglasses and a hat or cap also provides extra protection.
4. Include Warm-Up and Recovery Sessions
A proper warm-up before exercise helps prepare your body physically and mentally, as well as helps with recovery. Warming up boosts blood flow and raises body temperature, which helps prevent muscle soreness and injury.
- To Do Before a Workout
- Light cardio (5 to 10 minutes)
- Joint mobilization (hip, knee, shoulder, neck rotations) (3 to 5 minutes)
- Dynamic stretching (squats, lunges…) (approximately 5 minutes)
- To Do After a Workout
Post-workout stretching helps reduce muscle tension and promote blood circulation (which helps eliminate lactic acid that builds up in muscles during intense effort).
Learn to Respect Your Limits
It’s imperative to pay attention to signs of fatigue, especially if it’s been a while since your last workout. Pushing your body too far increases the risk of injury and will prolong recovery time.
Hydration and Nutrition
It’s important to stay hydrated and eat well before and after physical activity. For more on this topic, read our tips on never running out of energy during a workout.
