8 Amazing Tips to Ramp Up Your Spring Running
Spring is the perfect time to elevate your running game. Learn how to time your runs wisely, incorporate cross-training activities, stretch, foam roll, and set achievable goals to maximize your performance. Embrace the season with a holistic approach to running that ensures progress, prevents injuries, and keeps you motivated and focused.

8 Tips for Spring Running

As the vibrant colors of spring emerge and the weather beckons outdoor activities, runners finally have a chance to ditch the treadmill and get outside. However, you may not be in the same shape that you were last you ran outside in the Fall. So here are a few tips to help you transition smoothly and injury free.

1. Wear appropriate clothing

Wearing appropriate clothing is crucial for runners in the spring to ensure comfort, performance, and protection from the elements. Choose moisture-wicking fabrics to stay dry and comfortable during your spring runs. Layers are also important as the weather can change quickly.

Here are some key considerations to keep in mind when selecting your running clothes:

Moisture-wicking fabrics

Opt for moisture-wicking materials such as polyester or nylon blends that draw sweat away from your skin and help keep you dry and comfortable during your run. Avoid cotton, as it retains moisture and can lead to chafing and discomfort.

Consider incorporating wool-based clothing into your running attire for effective moisture-wicking properties. Merino wool, in particular, is known for its natural ability to wick moisture away from the skin, keeping you dry and comfortable during your spring runs. Additionally, wool is breathable, odor-resistant, and regulates temperature, making it a versatile and comfortable choice for runners seeking performance and comfort in varying weather conditions. Our friends at Lé Bent offer many Merino Wool layering options that are perfect for all types of outdoor activities. Here’s some information on Lé Bent Merino Wool technology.


Spring weather can be unpredictable, with fluctuating temperatures throughout the day. Dress in layers that can be easily adjusted or removed as needed to regulate your body temperature. Start with a moisture-wicking base layer, add a lightweight insulating layer, and top it off with a wind-resistant or waterproof outer layer for protection against wind and rain.

Reflective gear

As daylight hours increase in the spring, it’s essential to wear reflective gear or bright-colored clothing to enhance your visibility to motorists and other pedestrians, especially during early morning or evening runs. Consider adding reflective vests, armbands, or jackets to your running ensemble for added safety.



Proper footwear

Invest in a good pair of running shoes that provide adequate cushioning, support, and traction for your spring runs. Consider the terrain you’ll be running on and choose shoes designed for road, trail, or a combination of both. Ensure proper fit and replace worn-out shoes to prevent injuries and maintain optimal performance.

Compression gear

Compression garments, such as socks or sleeves, can help with circulation, reduce muscle fatigue, and enhance your recovery during and after runs. Consider incorporating compression gear into your spring running attire to improve comfort and performance.

By wearing appropriate clothing tailored to the spring weather conditions, you can enhance your running experience, stay comfortable and protected, and perform at your best throughout the season. Be mindful of the changing weather patterns, dress in layers, prioritize moisture-wicking fabrics, and don’t forget essential accessories like reflective gear and sun protection to ensure a safe and enjoyable running experience.

2. Stay hydrated

Staying hydrated is crucial for optimal performance and overall well-being, especially during physical activities like running in the spring. As the weather warms up, it’s essential to stay hydrated before, during, and after your runs. Adequate hydration helps regulate body temperature, maintain electrolyte balance, and support muscle function. Bring a water bottle or plan your route where you have access to water fountains.

To ensure you stay hydrated while running in the spring, consider the following tips:


Start your day by drinking water and continue to hydrate throughout the day leading up to your run. Aim to drink at least 8-16 ounces of water 1-2 hours before your run to ensure you are adequately hydrated.

During your run

Carry a water bottle or plan your route near water fountains to stay hydrated while running. Sip water at regular intervals, especially on longer runs or hot days, to prevent dehydration and maintain performance.

Electrolyte balance

In addition to water, consider consuming electrolyte-rich beverages or snacks to replenish sodium, potassium, and other essential minerals lost through sweat during exercise.

Post-run hydration

Rehydrate after your run by drinking water or a sports drink to replace fluid losses. Aim to drink at least 16-24 ounces of fluid for every pound of body weight lost during your run.

Monitor hydration status

Pay attention to signs of dehydration such as dark urine, dry mouth, fatigue, or dizziness. Weighing yourself before and after your run can also help you gauge fluid losses and adjust your hydration strategy accordingly.

By prioritizing hydration before, during, and after your spring runs, you can optimize your performance, reduce the risk of heat-related illnesses, and support your overall health and well-being.

Protect yourself from the sun

Protecting yourself from the sun while running in the spring is essential to prevent sunburn, skin damage, and reduce the risk of skin cancer. Wear sunscreen, a hat, and sunglasses to protect yourself from harmful UV rays. Consider running in shaded areas if possible.

Here are some tips to ensure you stay safe and protected from the sun’s harmful rays:

Wear sunscreen

Apply a broad-spectrum sunscreen with an SPF of 30 or higher to all exposed skin before heading out for your run. Reapply sunscreen every two hours, or more frequently if you are sweating heavily or swimming.

Wear protective clothing

Opt for lightweight, breathable clothing that covers as much skin as possible, such as long-sleeved shirts, hats with wide brims, and sunglasses with UV protection. Look for clothing with a UPF (Ultraviolet Protection Factor) rating for added sun protection.

Seek shade

Plan your running route to include shaded areas, such as tree-lined paths or covered trails, to reduce your exposure to direct sunlight.

Time your runs wisely

Avoid running during peak sun hours, typically between 10 a.m. and 4 p.m., when the sun’s rays are strongest. Early morning or late afternoon runs are ideal for minimizing sun exposure.

Check the UV index

Be mindful of the UV index in your area, which indicates the strength of the sun’s ultraviolet rays. Plan your outdoor activities accordingly based on the UV index to reduce sun exposure during peak hours.

Monitor your skin

Perform regular skin checks to look for any changes or abnormalities, such as new moles, growths, or changes in existing moles. If you notice anything concerning, consult a dermatologist for further evaluation.

By taking proactive measures to protect yourself from the sun while running in the spring, you can enjoy the benefits of outdoor exercise while minimizing the risks associated with sun exposure. Prioritizing sun safety is key to maintaining healthy skin and overall well-being.

Adjust your schedule

Adjusting your running schedule to accommodate the changing weather and daylight hours in the spring is important for a safe and enjoyable running experience. Try to run during the cooler parts of the day, such as early morning or evening, to avoid running in the heat of the day.

Here are some tips to help you make the most of your spring runs by adjusting your schedule:

Early morning or evening runs

Consider shifting your running routine to early morning or evening hours when temperatures are cooler and the sun is less intense. This can help you avoid running during the hottest part of the day and reduce the risk of heat-related illnesses.

Plan ahead

Check the weather forecast before heading out for a run and adjust your schedule accordingly. Be prepared for sudden changes in weather by dressing in layers or carrying a light jacket in case temperatures drop.

Be flexible

Stay flexible with your running schedule to take advantage of optimal weather conditions. If a particularly beautiful spring day presents itself, consider rearranging your schedule to go for a run when the weather is most enjoyable.

Adjust intensity

If you find that running in the heat of the day is unavoidable, consider adjusting the intensity of your runs by slowing your pace, taking more frequent breaks, or shortening your overall mileage to prevent overheating.

Stay visible

If running in the early morning or evening, wear reflective gear and consider using a headlamp or other visibility aids to ensure you are easily seen by motorists and other runners.

By adjusting your running schedule to accommodate the changing conditions in the spring, you can enhance your running experience, stay safe, and maintain your fitness routine effectively. Being mindful of the weather, daylight hours, and your body’s needs will help you make the most of your spring runs.

Listen to your body

Listening to your body is a crucial aspect of running in the spring, as it can help you prevent injuries, optimize performance, and ensure overall well-being. Pay attention to any signs of overheating or dehydration, and take breaks or stop running if you start feeling unwell.

Here are some ways to tune in and respond to your body’s signals while running:

Warm-up and cool down

Before starting your run, pay attention to how your body feels during your warm-up. Notice any areas of tightness or discomfort and adjust your warm-up routine accordingly. Similarly, after your run, take the time to cool down and stretch to help your body recover and reduce muscle soreness.

Monitor your breathing

Pay attention to your breathing during your run. If you’re struggling to catch your breath or experiencing shortness of breath, slow down your pace or take a walk break to allow your body to recover. Consistent and controlled breathing can help regulate your effort level and optimize performance.

Check your form

Be mindful of your running form and posture while running. Proper alignment and technique can help prevent injuries and improve efficiency. If you notice any discomfort or changes in your form, consider adjusting your stride or seeking guidance from a running coach or physical therapist.

Recognize pain vs. discomfort

It’s normal to experience some discomfort or fatigue during runs, especially when pushing your limits. However, it’s important to differentiate between normal discomfort and actual pain. If you experience sharp or persistent pain, stop running and seek medical attention to prevent further injury.

Fuel properly

While listening to your body’s thirst, think about your hunger signals too. Refuel with snacks or energy gels to maintain energy levels. Ignoring these signals can lead to fatigue and decreased performance.

Rest and recover

Pay attention to your body’s need for rest and recovery. Incorporate rest days into your training schedule to allow your muscles to repair and adapt to the demands of running. Listen to signs of fatigue, soreness, or burnout, and adjust your training intensity or volume accordingly.

By tuning in to your body’s cues and responding appropriately, you can improve your running experience, reduce the risk of injury, and support your overall health and well-being. Trusting your body’s feedback and making adjustments as needed can help you progress as a runner and enjoy the benefits of running in the spring.


Cross-training is a valuable component of a well-rounded fitness routine, especially for runners in the spring. Incorporating different types of exercises and activities can help improve overall fitness, prevent injuries, and break up the monotony of running. Incorporating other forms of exercise, such as cycling or swimming, gives your body a break from running and prevents overuse injuries.

Here are some ways to flesh out the concept of cross-training for runners:

Benefits of cross-training

Cross-training allows runners to engage different muscle groups, improve cardiovascular fitness, and enhance overall strength and flexibility. It can also help prevent overuse injuries by reducing the repetitive stress on specific muscles and joints.

Types of cross-training

Consider incorporating activities such as cycling, swimming, yoga, strength training, Pilates, or group fitness classes into your routine. These activities can complement your running workouts and provide a well-rounded fitness regimen.


Cycling is a low-impact exercise that can help build leg strength, improve cardiovascular fitness, and enhance endurance. It also allows runners to work different muscle groups and give their joints a break from the impact of running.


Swimming is an excellent full-body workout that can improve cardiovascular fitness, strength, and flexibility. It is a low-impact exercise that can help runners recover from high-impact running workouts while still providing a challenging workout.

Strength training

Incorporating strength training exercises, such as bodyweight exercises, weightlifting, or resistance band workouts, can help runners build muscle strength, improve running efficiency, and reduce the risk of injuries. Focus on exercises that target the core, hips, glutes, and legs to support running performance.

Flexibility and mobility

Practices like yoga, Pilates, or dedicated stretching routines can improve flexibility, mobility, and balance. These activities can help runners maintain muscle length and joint range of motion, reducing the risk of muscle imbalances and injuries.

Cross-training schedule

Aim to incorporate cross-training activities into your weekly schedule, ideally on non-running days or as a complement to your easy or recovery runs. Be mindful of balancing your running workload with cross-training to avoid overtraining and burnout.

By including a variety of cross-training activities in your fitness routine, you can enhance your overall performance as a runner, reduce the risk of injuries, and maintain a well-rounded approach to fitness in the spring and beyond. Experiment with different activities to find what works best for you and enjoy the benefits of a diverse and balanced training regimen.

Stretch and foam roll

Stretching and foam rolling are important practices for runners in the spring to improve flexibility, prevent injuries, and aid in recovery. Make sure to stretch before and after your runs to prevent muscle tightness and improve flexibility. Foam rolling can also help alleviate muscle soreness.

Here’s a more detailed look at how to incorporate stretching and foam rolling into your routine:


Dynamic warm-up

Begin your runs with a dynamic warm-up routine to prepare your muscles for activity. Dynamic stretches involve moving parts of your body through a full range of motion and can help increase blood flow and flexibility.

Post-run stretches

After your run, take time to stretch major muscle groups, such as calves, hamstrings, quadriceps, hip flexors, and glutes. Hold each stretch for 15-30 seconds and focus on breathing deeply to relax the muscles.

Targeted stretches

Address specific areas of tightness or weakness with targeted stretches. Incorporate stretches for the IT band, hip flexors, calves, and other areas prone to tightness in runners.

Foam rolling

Self-myofascial release

Foam rolling is a form of self-myofascial release that can help alleviate muscle tightness, improve circulation, and reduce muscle soreness. Use a foam roller to apply gentle pressure to various muscle groups, rolling back and forth to release tension.

Focus on key areas

Target areas that tend to get tight or overworked during running, such as the IT band, quadriceps, hamstrings, calves, and glutes. Spend extra time rolling out these areas to promote muscle recovery and prevent adhesions.


Incorporate foam rolling into your routine on a regular basis, both before and after runs. Foam rolling before running can help loosen up tight muscles and improve mobility, while foam rolling after running can aid in recovery and reduce muscle stiffness.

Benefits of Stretch and Foam Roll

Improved flexibility

Regular stretching and foam rolling can help improve flexibility and range of motion, allowing for better running mechanics and reduced risk of injuries.

Muscle recovery

Stretching and foam rolling can help increase blood flow to muscles, promote muscle recovery, and reduce post-run soreness.

Injury prevention

By addressing muscle imbalances, tightness, and adhesions through stretching and foam rolling, runners can reduce the risk of overuse injuries and maintain healthy muscle function.

Incorporating stretching and foam rolling into your routine can enhance your running performance, support muscle recovery, and promote overall well-being in the spring and beyond. Be consistent with these practices, listen to your body’s feedback, and adjust your routine as needed to maximize the benefits of stretching and foam rolling for your running.

Set realistic goals

Spring is a great time to set new running goals, whether it’s increasing your mileage, improving your pace, or signing up for a race. Setting realistic goals is essential for runners in the spring to stay motivated, track progress, and maintain a sense of accomplishment. Make sure your goals are achievable and work towards them gradually.

Here’s a detailed look at how you can set and achieve realistic running goals:

Define your goals

Start by clearly defining your running goals for the spring season. Whether you aim to improve your speed, increase your mileage, complete a specific race distance, or simply enjoy consistent runs, having a clear goal in mind will help guide your training and keep you focused.

SMART goals

Use the SMART criteria to set goals that are Specific, Measurable, Achievable, Relevant, and Time-bound. For example, instead of a vague goal like “run faster,” a SMART goal would be “improve my 5K time by 1 minute within the next 2 months.”

Break it down

Break down your larger goal into smaller, manageable milestones. This can help you track progress, stay motivated, and celebrate achievements along the way. For example, if your goal is to complete a half marathon, set intermediate goals for increasing your long run distance each week.

Consider your current fitness level

Be realistic about your current fitness level, training experience, and time commitment. Setting goals that align with your abilities and resources will increase your chances of success and reduce the risk of burnout or injury.

Listen to your body

Pay attention to how your body responds to training and adjust your goals accordingly. If you experience persistent fatigue, soreness, or signs of overtraining, be willing to modify your goals, rest, or seek guidance from a coach or healthcare professional.

Track your progress

Keep a training log or use a running app to track your runs, workouts, and progress towards your goals. Monitoring your performance can help you stay accountable, identify areas for improvement, and make necessary adjustments to your training plan.

Celebrate achievements

Acknowledge and celebrate your achievements, no matter how small. Recognizing your progress and hard work can boost your motivation, build confidence, and reinforce positive habits.

Adjust as needed

Be flexible and willing to adjust your goals based on changing circumstances, setbacks, or unexpected challenges. Adapt your goals to reflect your evolving priorities, preferences, and capabilities.

By setting realistic and achievable goals, you can stay focused, motivated, and on track to make progress in your running endeavors during the spring season. Remember to enjoy the journey, stay committed to your goals, and celebrate each step forward along the way.


As you embrace running in the spring season, it’s essential to take some of these tips into consideration to make the most of your reintroduction into the wild. By adapting your running routines to the changing weather, timing your runs wisely, and being mindful of your body’s signals, you can enhance your performance, prevent injuries, and maintain your overall well-being.

With a holistic approach that encompasses physical conditioning, mental resilience, and goal-oriented planning, you can make the most of the spring season and continue to progress in your running journey. As the flowers bloom and the temperatures rise, let these strategies guide you toward a fulfilling and rewarding running experience in the vibrant season of spring.

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