Transitioning Out of Winter Miles

Winter miles are in the books, and with spring on the horizon, runners everywhere are trading icy roads and treadmill slogs for fresh air and sunlit miles. The transition from winter to spring running is more than just a change in scenery—it’s a shift in training, pacing, and mindset. Done right, it sets the stage for strong, injury-free running in the months ahead. Done wrong, it can lead to setbacks that derail early-season goals.

Adjusting to Warmer Weather

One of the biggest changes we face in spring is temperature fluctuation. A body that’s spent months running in 30-degree temperatures reacts differently when the mercury hits 50, and even more so when it climbs into the 60s and beyond. Research has shown that performance declines once temperatures exceed 55°F, as the body works harder to regulate heat and maintain hydration levels.

What does this mean for runners? First, it’s normal to feel sluggish in warmer conditions at first. Studies indicate it takes 10-14 days for the body to acclimate to warmer weather, so ease into it. Hydration needs also increase, even if sweat rates aren’t obvious in early spring. Finally, layering is key—starting with a light jacket on a chilly morning might feel right, but as temperatures rise, excess layers can lead to overheating.

Dressing for the occasion

With temperatures shifting daily—and even hourly—dressing appropriately isn’t as easy as it should be. We’ve all seen that runner overdressed and overheated. Let’s be honest—we’ve been that runner too.

The Running Weather app uses a “feels like” temperature to take all aspects of your local whether into consideration when curating the correct layering recommendation. With your post-run feedback, recommendations adjust so that they are fine-tuned for every permutation. All to make it that little bit easier to run comfortably.

Modifying Your Training Plan

Spring is a season of transition, and training should reflect that. Many use winter as a base-building period, focusing on steady miles rather than intense speed work. But with race season approaching, workouts should shift accordingly.

Here’s a simple week of spring transition training:

• Monday: Easy 5-6 miles (road or trail)

• Tuesday: Hill repeats (6-8 reps of 30- to 60-second hills at hard effort)

• Wednesday: Recovery run or cross-training

• Thursday: Tempo run (3-5 miles at a comfortably hard pace)

• Friday: Easy run or rest day

• Saturday: Long run (gradually increasing distance each week)

• Sunday: Rest or optional short recovery run
  

The goal is to increase intensity without shocking the body. Start with shorter speed sessions and progress gradually.

Preventing Common Springtime Injuries

The excitement of spring running often leads to increased mileage and intensity—but ramping up too quickly is a recipe for injury. Data from sports medicine studies highlight some of the most common springtime injuries, including:

• Shin splints: Often caused by a sudden increase in mileage or running on harder surfaces. Prevention tip: Increase mileage by no more than 10% per week and incorporate lower-impact surfaces.
  

• Achilles tendinitis: A result of increased hill running or speed work after a winter of steady pacing. Prevention tip: Stretch and strengthen the calves, and be cautious with uphill workouts.
  

• IT band syndrome: Often triggered by a shift in terrain or an increase in intensity. Prevention tip: Strengthen hips and glutes, and vary running routes to avoid repetitive strain.
  

A structured warm-up and cooldown routine—focusing on dynamic stretching beforehand and mobility work afterward—can go a long way in reducing injury risk.

Embracing the Mental Refresh of Spring

There’s something about spring that reinvigorates motivation. Longer daylight hours make early morning and post-work runs more accessible, and shedding layers often makes running feel easier and more freeing.

Spring is about building momentum—not burning out. By adjusting for weather, easing back into outdoor running, modifying training, and preventing common injuries, you can make the most of the season and set yourself up for success in the months ahead.