How To Prepare For Your Favourite Summer Sports

My workout

Published on 5 April 2018
by Philippe Morvan

With the arrival of warm spring weather, people are ready to resume their favourite outdoor activities. Whether you love to run, cycle, or play sports, the tips below will help you resume your seasonal activities safely.

Start your specific training gradually

As the saying goes: “Slow and steady wins the race.” Proper physical training will allow you to not only resume your sports activities but also limit your risk of injury. Naturally, physical training should begin several weeks in advance. Ideally, you will have maintained an adequate level of physical activity throughout the winter. If not, it may be wise to begin as soon as possible to be ready when the time comes.

Exemple : the road bike

As most chronic injuries are linked to an overuse of certain muscle groups, mainly involving the knee, hip, or back, here are a few tips that may be useful when you start to train.

  • Take the time to stretch your hip muscles regularly (quadriceps, iliopsoas, and hamstrings) as well as certain trunk and upper body muscles such as the pectorals, abs, and the latissimus dorsi.
  • Strengthen your back muscles (primarily the middle trapezius, rhomboids, and erector spinae) and Apollo’s belt (transverse, abs, and obliques).
  • Be more cautious when training if you have good cardiovascular endurance. If you aren’t properly prepared, your muscles and joints may be unable to handle the frequency or intensity of your workouts.
  • Begin training with low to moderately intense exercise and gradually increase your training. You can then gradually increase the intensity.

A few additionnal tips 

  • Although it is milder outside, make sure to wear appropriate clothing for weather conditions. What’s more, before purchasing a new piece of equipment, make sure it meets your specific needs and that it’s suitable for your activities.
  • Hydrate sufficiently before, during, and after each of your training sessions.
  • Give your body ample time to recover after a difficult training. This will help prevent overtraining. If you train nearly every day and feel exhausted, and find it difficult to complete easy training sessions, or if you experience persistent muscle or joint pain, you probably need to take a couple of days to rest.

For additional tips, don’t hesitate to consult our personal trainers who are here to assist you.

Have a great workout!

Philippe Morvan
Kinesiologist and training supervisor