Injury Prevention

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6 Ways to get a head start on Spring Running

posted by Chantelle
6 Ways to get a head start on Spring Running

Snow piles are shrinking and pushing cars out of snowdrifts is a thing of the past.  So dust off your running shoes or better yet treat yourself to a new pair! Here are some tips to help you enjoy one of the best seasons for being active!

Say so long to the treadmill and hit the streets, trails, or a near-by park.

Spring “Clean” Yourself First!

With this new season approaching take this opportunity to “clean” up your lifestyle.

Diet:  Find out what fruits and vegetables are in season and BUY them often.  If you have questions, see your local dietician and ask for a thorough evaluation of your current diet.  You could be missing key ingredients for health and success!

Check-up: Get your annual check up, and request a blood test to insure your iron levels are adequate.  Low iron is a very common cause of fatigue especially among distance runners.

Shoes: Go to your local running specialty store or your podiatrist and ask to have your gait analyzed.  This could prevent injury and make you aware of imbalances that need to be corrected.

Eager Beavers….RELAX!

If your mileage has been on the low-end throughout the winter don’t sweat it!  Progress gradually adding no more than 10km to your weekly running goal each week.  Just like your car doesn’t appreciate going from 0 to 100 in 6.6 seconds either does your body. Ask yourself how many miles a week you want to be running 10 weeks from now and work backwards.

Expect Soreness

When we embark on a new training regime it is completely normal to experience muscle soreness.  Be prepared by stocking up on “feel-good” essentials:  Epsom salts, Icy-Hot Rub, Re-usable ice packs, a foam roller, The Stick, etc.

April Showers Bring May Flowers

Plan ahead for the coming rain!  If you don’t already own a waterproof jacket, make this important investment in your running future.  Running around in wet clothes significantly increases your chances of getting sick.  Other important purchases may include: waterproof shells for your gloves and Sport-Wash ® (wet raining clothes stink!)

Get Friendly

Now is the time to get outdoors and enjoy the company of your neighbours!  Join a run club in your area. Find out if anyone in your office shares your joy for running and organize post-work runs.  Not only will running keep you healthy and likely reduce employee sick days it also fosters teamwork that is essential for business development.  Who knows maybe your boss will let you run on the clock?

Set Goals

If you need motivation or somewhere to direct new found energy SET A GOAL.  Write it down, tell a friend or find a way to hold yourself accountable.  Tip: register for 2 races at a time, the first one being 4-6 weeks away and the second 12-16 weeks away.  This will give you short-term and long-term objectives.


About the Author: Chantelle Wilder is the Senior Editor and Co-Founder of Runners Feed. She also competes for the New Balance Silicon Valley Club in the Bay Area of California. When she isn’t running, or editing she can be found enjoying the fruitful wines of nearby Napa Valley while challenging her husband to a game of Bananagrams®.

Follow Chantelle: @chanty_marie

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  1. Andre LeFort says:

    My favorite way to get started on spring training is getting out there while the sun is still out. After a bleak winter in London I absolutely love running into the sunset. When I see the sun outside my office window in the afternoon I simply can’t wait to get home to lace up my shoes. As a matter of fact, I can’t wait to get home tonight as well. 😀

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