Tips for Springtime Running

With the evenings getting longer the buds appearing on the trees, it's finally starting to feel like spring! The change of season definitely means changes for runners too. Whether you hibernate all winter with no running or stick to the treadmill until days are longer, you might have a little learning curve as you head back outdoors. Event those who have been sticking it out through the snow all winter, have a few things to think about as spring turns to summer.

1. Pound the Pavement If you have been running at the gym all winter and are now venturing outside again, it's important to understand the difference between running on the road versus the treadmill. Roads and sidewalks are more firm than a treadmill, and the impact can be felt on your joints. Also, a treadmill carries you forward, so your body has to work in a slightly different way, which is arguably slightly easier than propelling yourself on the road.

TRAINER TIP: Take the time to let your body adjust to the change of surface. Start easy and increase your time or distance over a few weeks.

2. Hydration As the weather gets warmer, and we produce more sweat, it's important to pay attention to hydration. Hydration while running is always important, but particularly when our temps change and we've already established habits for hydration in cooler weather.

TRAINER TIP: Hydrate more often throughout the day. Get in the habit of carrying a water bottle with you at all times. You may even consider carrying water as you run or stashing it on your route. Remember, good hydration means that your urine is clear and odorless. 3. Spring Wardrobe Our temps can fluctuate so much in the spring. It may be chilly when you first go out, but you will warm up much quicker than during the cold winter months. Too many layers will make you hot and uncomfortable, so you will need to be more thoughtful about your clothing. Another thing that changes is that with less clothing, you have less pockets and may have to get creative with ways to carry your nutrition and identification.

TRAINER TIP: Dress for mile 2. It's okay to start your run feeling cool, you will warm up fast!

4. Spring in your step

If you took the winter off from running or perhaps you've been training all winter in the same gear, it might be time for some new running shoes. You should replace your running shoes every 300 to 500 miles, depending on your size, weight, gait, and shoe type. Spring is a great time to freshen up your step and pick up a new pair. Don't do this too close to race day though!

TRAINER TIP: Visit your local running speciality store to get fitted for the right shoe for you. If you're sticking with same model, it's still a good idea to visit the

5. Allergies

Spring running can be really tough for those who suffer through allergies. Choose your course and your time of day carefully to avoid pollen. Commonly, pollen and mold levels are higher in the morning, so some allergy prone runners suggest running in the evening. Antihistamines can cause drowsiness and dry you out, so be cautious that you are getting enough hydration if using medication.

TRAINER TIP: If you do have allergies or suspect that you have allergies, it's best to work with your allergist to know what you are allergic to and what measures you need to take to run safely.

Click here to view my WZZM Segment with Meredith Terhaar all about running in the spring!


Featured Posts