Running is a rewarding physical activity at any time of the year, but is particularly enjoyable during the spring. With temperatures beginning to rise and flowers blooming, running in the spring is a very pleasant experience. But, spring running also presents its own challenges that must be navigated appropriately. From determining proper nutrition to searching for the best spring running gear and efficient spring training, we’ve got you covered with a complete guide to spring running the Fit2Run way.
1. EMBRACE THE SEASON: ENJOY SPRING RUNNING
As the seasons change, so should your running strategy. Shift away from your indoor, treadmill-running strategy tailored for the winter-time and enjoy the great outdoors. Spring is the ideal time to reset your fitness goals and start anew, considering we all struggle to stay motivated in the colder months. Be sure to start slow, gradually increase your distance and pace, and don’t forget to warm up before each run and cool down post-run. This is perfect for celebrating the outdoors and embracing new running challenges. Don’t be shy! Lace up your running shoes and kick it into gear, but don’t forget to stop and smell the roses.
2. FUEL YOUR BODY: SPRING RUNNING NUTRITION
With the motivation and vitality that the new season offers, it is all the more important to maintain proper nutrition. With the temperatures increasing, it is very important to stay hydrated. Bring along a small water bottle on your run like the Nathan Quick Squeeze or have a water bottle waiting for you in your car or home post-run. Be sure to consume a balanced diet rich in carbohydrates, proteins, and healthy fats. Although low-carb diets are preferable for people wanting to lose weight, a higher-carb diet is recommended for runners to alleviate burn-out while running. Eat lean protein like fish, poultry, beans, and lentils to accelerate muscle growth and help with the rebuilding of muscle post-run. Healthy fats consist of olive oil, avocado, and nuts and are crucial to reduce inflammation and muscle soreness. Before and during your run (after every 45 minutes) consume a GU Energy Gel pack to help sustain energy on your run whatever the duration may be. Doing so will reduce mental fatigue and decrease muscle damage. Finally, don’t forget about post-run recovery foods to help repair muscles and replenish energy stores.
3. TRAIN SMART: SPRING RUNNING TRAINING
Whether you’re training for a spring marathon or just looking to improve your fitness, a good training plan is essential. Mix long runs, speedwork, and recovery runs for the best results during your spring running journey. On your long runs, be sure to run at an easy and sustainable pace so that you may run farther distances. At the beginning of your running journey, a long run may be qualified as three to four miles, but as you progress you may consider a long run to be eight to ten miles. Sprinkle a couple of long runs into your week that you can build upon throughout the spring. Also incorporate speedwork through interval training to make you faster and improve your overall endurance. Incorporating recovery runs is essential to spring running training, as your body may be more fatigued running outdoors. This is because your body is acclimated to indoor, winter training and the outdoor running surfaces are harder on your joints and feet. Always listen to your body and adjust your training to avoid injuries.
4. GEAR UP: BEST RUNNING GEAR FOR SPRING
Invest in weather-appropriate running gear. It’s very important to alter your wardrobe according to the change of season. Lightweight, breathable clothing can help regulate your body temperature in the spring-time. Whether your spring running attire be a tank top and running shorts or layered with a light jacket, it is important to feel comfortable and confident in your running apparel. At Fit2Run, we have our very own apparel line that inspires motivation and confidence, emphasizing breathability and performance.
Comfortable and breathable running shoes are also extremely important to enhance your spring running performance. You may want to invest in a pair of running shoes with extra cushion, as your body may not be acclimated to the hard outdoor surfaces like the concrete or sidewalk. You may also consider using running accessories like a hydration pack or a running belt to fuel your run. Enhance your running wardrobe with bright and fun colors to embrace the spirit of spring and add some bounce to your step!
NATHAN TRAIL MIX PLUS 3.0
A classic hydration waist belt with pockets to maximize storage and a bounce-free fit.
HOKA CLIFTON 9
The Hoka Clifton 9 has a wide range of fun colorways with maximal cushioning that offers a plush run. You’ll feel like you’re running on a bed of flowers on your spring run.
ASICS NOOSA TRI 16
The Asics Noosa Tri 16 is crafted to catch eyes and offer unparalleled comfort and cushioning during your spring run.
5. STAY MOTIVATED: SPRING RUNNING MOTIVATION
Staying motivated on your spring running journey is paramount to your success. Set clear, achievable goals and track your progress. Hold yourself accountable to your goals and ensure that you’re checking off completed goals and rewarding yourself throughout the process. You can stay motivated by joining a running group or finding a running buddy to accompany you on your runs. This kind of social support will fuel you with a sense of camaraderie and allow you to realize that you are not alone in this running journey. Remember to stay positive and recognize that every run brings you one step closer to your goals.
ADD SOME SPRING TO YOUR STEP
Spring running isn’t just about improving your fitness or preparing for a race. It’s about celebrating the season, enjoying the fresh air, taking in the beauty of your outdoor surroundings, and savoring the sense of accomplishment that comes with every run.
At Fit2Run, we encourage running during every season and believe that everyone is a runner. Visit your local Fit2Run store today or shop online to find the best running gear for your spring running journey!
