Spring Back into Your Running Regimen with These 5 Training Tips
Posted April 10, 2022 by Nilesh Shah, MD
Updated March 2026
Spring breathes new life into the grass, plants and trees around us – and hopefully your training routine, too. As temperatures rise and the days get longer, many runners are eager to jump off the treadmill and into the outdoors.
But whether you're an avid runner, looking to increase your miles or are just starting out for the first time, there are a few things to keep in mind before you head out the door.
After frigid temps and busy holiday schedules, you may have cut back on your runs or taken a break altogether. It's important to slowly build up your routine and get back into the miles. If you're too enthusiastic and do too much too soon, spring training can quickly lead to injury.
Planning ahead with a good training regimen and smart preparations can help ensure a smooth transition. Summa Health offers 5 spring training tips for runners that will pay off in the long run with an injury-free season. Off to the races!
Check your gear
Over time the cushioning in your running shoes breaks down and it doesn't absorb shock like it once did. Without supportive and properly cushioned shoes, the pounding from running can wreak havoc on your joints.
Before ramping up your schedule, check your shoes and make sure they're ready for an increase in training miles. While the traditional advice is to replace running shoes every 300 to 500 miles, recent research suggests that comfort and individual preference may be more important than arbitrary mileage cutoffs. If your shoes feel uncomfortable or you notice unusual wear patterns, it's time for a new pair. What matters most is that your shoes feel good on your feet – studies show that comfortable shoes may actually help prevent injuries better than following strict replacement schedules.
Get a physical
Starting out the season with a physical will pay off in the long run. A provider can point out new health problems or help you deal with an old injury that might interfere with your spring training. This is especially important if you've had a previous running injury, as past injuries are one of the strongest predictors of future problems.
Your provider may have some good training tips and give you tailored stretches or exercises to help you avoid injury throughout the season.
Increase mileage gradually – but be smart about it
Slow and steady wins the race. You don't want to jump right back in at the same pace and distance you were going last fall. Dramatic increases in mileage and speed, along with a change in running surfaces, can lead to injury.
Start with a slower pace and shorter durations to get your body used to the mileage again. While the traditional "10% rule" is often cited, research shows that what matters most is avoiding sudden spikes in your individual running sessions. Try to keep each run within a reasonable range of your recent longest runs – big jumps from one day to the next are riskier than gradual weekly increases.
Also, try interval training to build stamina and your pace, but don't start speedwork until you've been running steadily for several weeks. Using a logbook to keep track of your pace and mileage increases can help ensure you don't do too much too soon.
Set goals and a running schedule
Playing it smart will help ensure a long and injury-free season. Setting goals keeps you accountable and gives you purpose for getting in those miles. Then, putting together a good running schedule to achieve those goals allows for gradual improvement and keeps you from overdoing it.
Signing up for easier, shorter races in the spring is a great way to help you ease back into a regular training routine. Plus, training for a specific event can be highly motivating.
Fit in warm-up, strength training and recovery time
A dynamic warm-up before your run is key to getting your body ready. Spend at least 5 to 10 minutes doing active movements like leg swings, walking lunges, or light jogging to increase blood flow to your muscles and joints. Research shows that dynamic warm-ups may improve your running economy and reduce your perception of effort, making your runs feel easier.
After your workout, gentle stretching won't prevent soreness, but it can help you wind down and maintain flexibility over time. Don't expect it to eliminate next-day muscle aches – studies show stretching has minimal effect on delayed-onset muscle soreness – but it's still a valuable part of your cool-down routine.
Most importantly, add strength training to your weekly routine. Research strongly supports that runners who perform hip and core strengthening exercises 1-2 times per week have significantly fewer injuries. Focus on exercises that target your glutes, hip muscles, and core – these are the muscles that stabilize your body during running. Highly compliant runners who stick with their strength training programs can reduce their injury risk by up to 85%.
Lastly, it's important to make sure you give your body enough recovery time in between workouts. That way, your body can better adapt to getting stronger and reduce your risk of injury.
We're all ready for the snow to melt so we can get out there and run in the sun and mild temperatures. Just be sure to follow these spring training tips to avoid getting hurt. It'll be a spring awakening to your running regimen.
About the Author
Vitality eNews Sign Up
Receive the Summa Health eNewsletter for the latest health tips, advice and updates.