Go! Tips to Put the Spring Back in Your Step

Birds chirping, trees blooming and feet on the pavement all signal the arrival of spring. However, hitting the great outdoors for a 5K or fun run involves more than just lacing up your sneakers and programming the perfect playlist. After a long winter slumber, these simple steps will get you on your feet again — the safe and healthy way.

Go Eat

Eating right should be part of your exercise regimen. Fuel up with healthful foods like whole-grain breads, pastas or rice two hours before your workout. Complex carbohydrates, including whole grains, are digested slower than simple carbohydrates, resulting in more sustained energy throughout the day.

Go Drink

It's important to start all activities well-hydrated. Even slight dehydration can affect performance. Staying hydrated is sure to help you feel energized and perform at the top of your game. Make it a point to drink fluids at regular intervals throughout the day to maintain a healthy hydration status. When trying to determine if you should drink water or a sports drink, consider intensity and duration. If the activity lasts longer than 60 minutes, especially if activity is done in hot weather, a sports drink may be beneficial to provide some additional energy and replace the electrolytes lost in sweat.

Go Stretch

Don't skip the stretching! The warm-up and cool-down are key components of any workout. According to the Physical Activity Guidelines for Americans, stretching increases flexibility, which may make it easier to do other activities.