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Spring running kickoff? Here's how to find your rhythm after the winter break
The cold, dark months have sent many runners' motivation into hibernation. But now that the sun is gaining strength and the days are getting longer, your legs might be itching to move: time to get outside, lace up those running shoes, and go! But hold up—getting back into running takes a bit of planning. If you jump back in too enthusiastically, you can risk more than just sore muscles.
Why you shouldn’t go full throttle right away
Pushing too hard right away can lead to strains or tendon irritation—especially in the calves, thighs, or Achilles tendon. Joints like knees and hips are also more sensitive when training intensity ramps up too quickly. On top of that, too many runs too soon can cause chronic fatigue or even overtraining.
Your heart rate tends to be higher than usual after a break, which is often a clear signal of overexertion. Then there are the small but pesky issues like blisters or chafing—especially if you're using new or long-unused gear.
And let’s not forget: unrealistic expectations can quickly turn excitement into frustration.
The biggest risk is that motivation outweighs your body’s physical capacity.
Step by step back into shape
Start with 20 to 30 minutes of light jogging, two to three times a week. Walking breaks are not just okay—they’re smart. After about two or three weeks, you can slowly increase the intensity.
Week 1: Walk 4 minutes, jog 2 minutes – repeat 5 times
Week 2: Walk 3 minutes, jog 3 minutes – repeat 5 times
Week 3: Walk 2 minutes, jog 4 minutes – repeat 5 times
Week 4: Jog for 30 minutes nonstop
This approach gives your body enough time to readjust to running. Complement your runs with light strength training that focuses on your core and legs.
Exercises like planks, side planks, or single-leg bridges help stabilize your core and reduce your risk of injury. After running, simple mobility stretches—like for your calves or hip flexors—can help release tension and improve flexibility.
Before each run, get your body warmed up with some dynamic movements: walking lunges, relaxed squats, or lateral shuffles are great options. They’ll get your circulation going and prepare your muscles and joints for action.
>> Browse our wide selection of running apparel
The right gear makes all the difference
Technical running socks can help prevent blisters and keep your feet dry and comfortable. Not sure what kind of shoe you need? Our running shoe guide has you covered.
>> Check out top-brand running shoes here
Ladies should also invest in a supportive sports bra. It protects connective tissue and makes running feel more comfortable. Your clothing should be breathable, weather-appropriate, and ideally have reflective details—especially if you’re running early in the morning or after dark.
Depending on your preferences and how long you run, tech gadgets like a GPS watch or running app can give you that extra boost of motivation. Hydration packs are great additions for longer runs or warmer days.
Bottom line: Patience beats speed
Spring is the ideal time to get back into running. Nature is calling, the temps are just right, and your mind craves movement. But if you want a smooth comeback, the key is patience. Listen to your body, keep your goals realistic, and give yourself the time you need.
- Ease in with short, relaxed runs
- Gradually increase over a few weeks
- Add strength training for support
- Warm up dynamically and stretch post-run
- Wear the right gear: shoes, clothing, and maybe tech
Stick to these tips and nothing will stand in the way of your spring running comeback. You’ll find your rhythm again—step by step. That’s what SportFits is all about: "Fit for your life"—at your pace, with joy, and no pressure.
>> Ready to start fresh? Check out our running basics