With all of this season’s snow finally behind us, the time has arrived to put your boots in the closet, lace up your running shoes, get out of the house and think about running again. If you’re fit enough for a 5K, or just want to participate in a family fun run, you can start training now for a great annual Bronx event on Saturday, April 25.

For the seventh straight year, Montefiore Health System is sponsoring the Wildlife Conservation Society’s Run for the Wild at the Bronx Zoo. This year’s proceeds will be dedicated to helping save gorillas.

“This event is a great opportunity for people to either start running outside again or take up a new workout routine,” explains Karen Morice, M.D., an attending physician in the Department of Rehabilitation Medicine Montefiore. “As long as your physician says you’re physically able, running or walking regularly can lead to improved health outcomes, and an event like Run for the Wild that encourages these practices is an excellent place for people to start.”

Whether you’re up for doing the Run for the Wild, or prefer to make your running debut later in the season, it’s important to prepare before you step up to the starting line. Otherwise your first memory of the season could be an injury. Dr. Morice has five important tips for getting into good running shape:

Gradually build up strength. “After months of inactivity, runners should slowly incorporate running back into their routine and start out running only three days a week,” says Dr. Morice. She also recommends that even when they feel fully fit, runners should incorporate at least one rest day into their weekly routine.

Stay motivated with a buddy. Having company as you run can be more enjoyable – and make it more likely that you’ll stick with it. “Running with a friend will make it fun, and will make you accountable.” 

Fuel your body the right way. Stay hydrated by drinking water, not sugary sports drinks, before, during and after a run. If you aren’t running a marathon, do not carb load before your next run or race and avoid eating a heavy meal the night before. “Food doesn’t digest well if you’re eating right before running,” explains Dr. Morice. “If you are making a full meal, have it a few hours before you run.”

Wear comfortable sneakers. “Forget about your shoe size, and buy what is most comfortable,” says Dr. Morice. Walk around the store a few times before purchasing your new pair of sneakers, and be sure to break them in before heading to your next race.

Get enough sleep. “Getting the recommended amount of sleep is always important, but especially when you start running,” Dr. Morice explains. If you’re not getting enough sleep, your body will have difficulty producing human growth hormone making it harder for your body to recover from workouts.

For the past seven years, Montefiore has supported the growth of Run for the Wild through its sponsorship, fundraising efforts, volunteer and associate participation. For registration information or to donate please visit the Wildlife Conservation Society’s website.