Spring has sprung! Days are getting longer; temperatures are getting warmer, which makes Spring the perfect season for running. Whether you have been running through winter, or waiting for the weather to clear, here are our top tips to help you make the most of running in the springtime.

 

Transition with care:

At the first sign of sunshine, it can be tempting to ditch the gym and head outside. Approach the transition from treadmill running to road running with caution. A treadmill offers a more controlled environment in which you can dictate such things as, the pace, incline, and intervals, which can make it hard to replicate road running. Treadmills are also designed to protect your joints by absorbing more shock when compared to running on the road, so be sure to take extra care when transitioning.

Practice gradual progression:

Did you know that most running-related injuries can be attributed to load change? Whether you are dusting off your favourite runners for the first time since autumn, or increasing your mileage now that the weather has improved, it is important to listen to your body. Rest and recover when needed and incorporate rest days into your weekly schedule to allow for better recovery. When planning your runs, aim for a maximum 10% increase in weekly distance to avoid these load change injuries. Remember, consistency is the key to long-term success.

Assess your running gear:

When going for your first spring run, don't forget to assess your running gear. The beginning of spring can be cooler, but your body will warm up quicker, so be sure to update your wardrobe with lightweight, moisture-wicking clothing to ensure you can run comfortably. Check your shoes for wear and tear to ensure you are receiving the right amount of cushioning and support. When selecting your running shoes for spring, opt for a pair with a more breathable upper that keeps your feet cool and promotes airflow. Also, look for socks with moisture-wicking fibres and antibacterial treatments to help with the additional sweat that occurs when running in warmer weather. Here are some of our top picks.

Asics Gt-2000 12

Saucony Triumph

The Athlete's Foot Performance Socks

Hydration:

As the temperature increases, staying hydrated becomes paramount. Carry a water bottle on your longer runs and take small sips regularly to compensate for the extra fluid loss while sweating. For longer runs, look at sports drinks or energy gels to help maintain energy levels and refill vital electrolytes. The best practice is to consume water every 15 to 20 minutes while running, and energy gels every 60-90 minutes while running.

Cross training:

Just because the sun is out and you are running more, doesn’t mean you should ditch cross-training. The high impact of running can cause strain on the body. By incorporating strength or cross-training in your routine, you can reduce the risk of injuries. By targeting different muscle groups, you can prevent imbalances of muscles and avoid putting too much stress on any one area of your body. Additional exercises such as swimming and cycling are other great low-impact activities to practice on rest days.



With our tips for running in the springtime, you're well-equipped to make the most of the clearer weather. Embrace the beauty of spring as you hit the roads in your favourite running shoes.