10 Tips to Get Back to Running This Spring

Now is the time to dust off those running sneakers. With the days slowly growing longer and temperatures soon to be rising, many runners look forward to getting back on the road, trail, or track after taking the winter off.

However, jumping back into running too quickly can lead to injuries and burnout. Gradually increasing mileage helps to ensure the athlete doesn’t suffer from overuse injuries such as shin splints or stress fractures. Increasing slowing allows time for muscles and tendons to adapt to the workload safely.

Even seasoned athletes should establish a strong aerobic base before getting back into a running training plan. Ease back into a routine with a smart and structured approach.

Here are key strategies to help you safely and effectively return to running this spring.

1. Start Slow and Set Realistic Goals

After a break, the runner’s endurance and strength may have declined. Instead of expecting to run at your previous pace or mileage, work first on getting in those miles to build a base. Set small, achievable goals such as running a quarter mile, then a half mile, then a mile. Start with short, easy runs and gradually increase your distance and intensity.

2. Follow a Gradual Training Plan

A structured plan helps prevent overuse injuries. This can be done without being part of a team and under the guidance of a coach. There are various running training plans available online.

Consider using a walk-run method, such as alternating one minute of running with one minute of walking for the first few weeks. Gradually extend the running intervals while keeping the total workout time manageable. This is a great way to establish that running base before spring track season begins.

3. Never Skip Warm-Ups and Cool-Downs

Warming up before running improves flexibility and blood flow, reducing the risk of strains. Dynamic stretches like leg swings, high knees, and arm circles prepare muscles for movement. Cooling down with light jogging and static stretching helps prevent stiffness and soreness.

A warm-up and cool-down is just as important as the run.

4. Listen to Your Body

After a long break, your body will take time to adjust. Pay attention to any signs of discomfort, fatigue, or pain. If you feel persistent soreness, take an extra rest day to recover. Avoid pushing through pain, as this can lead to injuries. Use active recovery days to cross-train or focus on stretching and mobility exercises.

5. Invest in Proper Footwear

Worn-out or ill-fitting running shoes can increase the risk of injuries. Before resuming your running routine, check if your shoes provide adequate support and cushioning. Consider visiting a specialty running store to find the right fit.

Runners need little gear to get out and go, but proper running shoes are a necessity for those who are passionate about the sport and have plans to run throughout the spring season.

6. Strength Train to Support Running

Incorporating strength exercises like squats, lunges, and core work improves overall stability and endurance. Strength training reduces the risk of injuries and enhances running efficiency, making the transition back easier.

7. Hydrate and Eat Well

Proper nutrition and hydration play a crucial role in recovery and performance. Drink plenty of water, especially as temperatures rise. Eating a balanced diet with carbohydrates, proteins, and healthy fats will fuel your runs and aid in muscle repair.

8. Be Patient and Consistent

Getting back into shape takes time, so be patient with yourself. Consistency is key—sticking to a regular running schedule, even with shorter runs, will help you regain endurance and confidence. Aim for three runs during the week to get started again this spring. Then add a longer run on the weekend when ready to kick training up a notch.

9. Mix Up Your Training

To prevent boredom and overuse injuries, vary your workouts. Incorporate cross-training activities such as cycling, swimming, or yoga to build endurance while giving your running muscles a break.

10. Find a Running Buddy or Group

Running with a friend or joining a local running group can provide motivation and accountability. Sharing your progress and setting goals together makes the process more enjoyable and helps you stay committed. This is a great idea for when in-between seasons with a team.

By following these strategies, you can safely return to running this spring and enjoy a successful season ahead. With patience, consistency, and smart training, you’ll be back to your best form in no time!