Getting back into the swing of things.
The start of a new year is often synonymous with resolutions, preferably good ones. So, it's no wonder that fitness clubs draw you in with discounts and special offers. But you don’t have to give in to the temptation of an annual membership (with a long-term commitment and upfront payment, of course) to get (back) into sports: just lace up your running shoes.
January is a great time to start or take up running again. There's nothing better for recovering from the excesses of the Holidays, where big meals washed down with plenty of wine have taken their toll on the slim figure you worked so hard to achieve.
The ideal time
The beginning of the new year can provide some of the most challenging conditions for outdoor activities. The days are short, the weather is mixed, and the hot summer temperatures are a distant memory. This can be a motivation, however: there’s nothing quite like getting out for a run in the cold and returning to a warm house.
To put you in the mood for exercise, whether you choose to work out in the morning or the evening, think of the benefits. By continuing to exercise over the dreary season, you’ll have less catching up to do in spring. You’ll be starting your new year in a positive frame of mind, and building a great routine for the months to come. Not to mention counteracting Holiday indulgences!
An exercise routine
Some routines are good, like the ones you do every morning to get ready for the day. Others, however, should be avoided, especially those related to sports. To prevent getting discouraged and giving up after the first few sessions, you need to vary your activities. To do this, Horace suggests a weekly programme like the one below.
For example, you could start on Monday or Tuesday with a morning jog on an empty stomach, lasting between 20 and 45 minutes depending on your level. Then, two days later, go for a short but intense run on hills and stairs, with interval training, etc.
Finish with a longer, more leisurely run at the weekend. If you're a beginner, start with two sessions per week and gradually increase them, depending on how you feel.
Techniques
In all cases, you should add 5 to 10 minutes of exercises to your sessions, including planks, push-ups, dynamic abs, wall sits, or pull-ups.
Above all, vary your routes and surfaces: parks, cities, trails, roads... The more variety you have, the less likely you are to get bored. Makes sense, doesn’t it?
One last tip to keep you motivated: set one or more goals, depending on your level. It could be a time goal for a 10-kilometer run if you're a beginner or a challenging winter trail if you are feeling adventurous. These are two examples of goals to strive for.
One less thing on the list of resolutions you won't be keeping next year. When the time comes, you will be able to enjoy the holiday season without depriving yourself or feeling guilty. And that's no mean feat!
