Training Tips for A Pain-Free Summer | RMHP Blog



A Training Plan to Prevent Injuries

Whether you’re preparing to reach the summit of your first 14er, getting ready for a season of road biking, or any other outdoor activity, it’s a good idea to start training ahead of time.

With a simple training program, you can increase your chances of having a successful, injury-free summer that’s full of your favorite outdoor activities. Use the following 6 guidelines to get stronger and increase your endurance before the season gets begins. 

1. Define your summer goals

Everyone has a different idea of the perfect summer of sports and activities. Before you embark on an ambitious training program, think about what you want to accomplish. 

Some people want to comfortably hike the most scenic local trails. Others want to set new records on the most difficult and rewarding road and mountain biking routes. No matter what you prefer, it’s always helpful to think about your goals. 

2. Take it slow in the beginning

Now that you have your goals outlined, it’s time to create an action plan. Running five miles up a steep trail after months of inactivity is a surefire way to hurt yourself, so always take it easy in the beginning. 

Test your current levels of strength and endurance, then use those metrics to map out the next few weeks and/or months of training. You’ll avoid injury and gain motivation from tracking your progress.

3. Write your training plan down and schedule workouts in your calendar

Having your pre-summer training plan written down will make it easier to meet your goals. Scheduling workouts right in your calendar means you’re less likely to skip a session, and it’s easy to see how much time is left before summer officially arrives.

4. Eat a healthy diet full of fruits, veggies, carbs, and lean protein

Active bodies need to be fueled with a healthy balance of whole foods. A nutritious diet will keep you going while giving your body what it needs to recover. 

With so many delicious fruits and veggies coming into their peak season in early summer, it’s easy to eat healthy if you’re training in Western Colorado. 

5. Listen to your body

You know what muscle soreness feels like after a good workout, but other types of aches and pains are a sign that your body needs a break. When your knees, shins, ankles, or another body part starts to feel off, it never hurts to rest for a few days. Make an appointment with a physician if the pain returns or lingers. 

6. No matter what activities and sports you enjoy, never neglect your core

Strong abdominal muscles are vital to injury prevention. Think of a strong core as the foundation of your entire body — those muscles will help keep every other muscle stable to avoid pain and injury. 

Like any other muscle group, strengthening your abdominal muscles takes time. There’s no need to do specific core exercises with every workout, but you should do different exercises that target different parts of your middle. These 13 core exercises can be done at home or in the gym, making them an ideal complement to the rest of your pre-summer training regime.