Spring is finally here! Say goodbye to snowbanks and hello to running shoes!
With the return of warmer weather, it’s the perfect time to start running again—either outside or at the gym! Whether you're a casual jogger or a future running enthusiast, Éconofitness is here to help you enjoy your runs, stress-free and injury-free. 🏃
Here are some tips and workouts to make running part of your routine while having fun!
WHY RUN? FOR THE FUN OF IT!
Let’s say it loud and clear: running is great for your mood! Not only does it improve your cardiovascular endurance, but it also boosts your energy and releases those famous endorphins that make you feel amazing (hello, runner’s high!).
And you don’t have to go fast or far—every step counts! The important thing is to move at your own pace and enjoy yourself.
No matter how far you run, the benefits are real. Whether it’s 1 km or marathon training, your body and mind will thank you!
RUN AT THE GYM TO MIX UP YOUR WORKOUTS
If Mother Nature decides to surprise you with a rainstorm (or worse, a spring snowstorm—we are in Quebec, after all!), don’t skip your workout. Head to Éconofitness instead!
Here are some ideas to make your treadmill runs more fun and effective:
1. Interval Training
Alternate between high-intensity running and active recovery. For example:
- 30 seconds of sprinting + 1 minute of brisk walking. Repeat for 20 to 30 minutes
The result? A maximum of energy expended in a short period of time and an endurance boost!
2. Hill Running
Set the treadmill incline to 5-10% to simulate an uphill run. This works different muscles and improves your power.
3. Progressive Running
Start at a comfortable pace and gradually increase your speed every 5 minutes. It’s a great way to test your endurance without overdoing it.
STRENGHTEN YOUR LEGS FOR BETTER RUNNING
Running isn’t just about cardio! To avoid injuries and improve efficiency, strengthen your legs and core. Here are some great exercises to try at the gym:
- Squats and lunges: for strong, powerful legs
- Step-ups: great for explosive power
- Core strengthening: exercises like planks or crunches help improve posture and balance while running, reducing fatigue and injury risk.
A mix of running and strength training, and voilà! You’re ready to rack up those kilometres.
HOW TO RUN WITHOUT GETTING INJURED
Nobody likes injuries! Here are some tips to run pain-free:
- Gradually increase your training volume: Follow a structured program like Éconofitness’s running plan
- Don’t skip your warm-up: A few minutes of walking or jumping on the spot is enough
- Listen to your body: Persistent pain? It’s a sign to slow down!
A PROGRAM TO GUIDE YOU
Looking for a clear plan to reach your running goal? Great news: Éconofitness has created a special running program just for you!
Whether your goal is
5 km, 10 km, a half-marathon (21.1 km), or a full marathon (42.2 km), this plan will guide you step by step. It will help you progress smoothly, avoid injuries, and find joy in every run. Check it out
here and get started!
WHAT ABOUT WALKING INSTEAD?
Running isn’t for everyone, and that’s totally fine! Walking is an excellent alternative to stay active without stressing your joints.
It improves circulation, strengthens the heart, and even helps relax the mind and reduce stress. Whether it’s a brisk treadmill walk at the gym or a stroll outside, the key is to move at your own pace and enjoy it. Every step counts!
READY TO GET STARTED?
Whether you prefer the treadmill or the great outdoors, Éconofitness has all the options you need to ease back into running this spring. The most important thing? Have fun and go at your own pace. So, lace up your running shoes and let yourself be carried by the joy of movement!
What about you? Do you prefer running outside or at the gym?
