Spring is the perfect time of year to start running or resume training. Foundations are of course also formed in the winter months, but the temperatures become more pleasant, nature awakens and motivation is high. However, there are a few things to bear in mind during this transitional period if you want to train safely and effectively.
1. The Right Clothing: Not Too Warm, Not Too Cold
Spring weather can be unpredictable. Mornings are often still chilly, while midday can feel almost like summer. That’s why layering is ideal. Wear several thin layers that you can take off if needed. Most important:
- Sun protection, as the spring sun can already be quite strong. A cap or sunglasses are helpful too.
- Breathable clothing that wicks moisture away.
- A lightweight wind or rain jacket in case the weather changes.
You can also easily track and ananlyze your equipment usage in Runalyze.
2. Allergy Season: Choose Your Running Routes Wisely
If you suffer from hay fever, be mindful of where you run. High pollen concentrations can often be found:
- In parks and meadows (avoid areas with heavy blooming).
- In the early morning hours (try running in the evening when pollen levels are lower).
- During dry, windy weather (after rain, the air is clearer and easier to breathe).
A buff or light mask over your nose and mouth can help reduce pollen inhalation.
3. Adjust Your Route: Watch Out for Wet and Slippery Paths
After winter, many paths are still muddy or wet. In the forest especially, leaves, wet roots, and puddles can be slippery. Keep an eye on:
- Good running shoes with strong grip, to handle slippery surfaces.
- Alternative routes in case your usual path is too muddy.
- Dry road sections, to avoid your muscles cooling down too much after your run.
4. Keep an Eye on Weather Changes
Spring weather is famously unpredictable. You might start your run in the sun and end up in rain or even hail. So:
- Watch for strong winds, which can make running significantly more exhausting.
- Check a weather app before you head out.
- Stay close to home or your car, in case of sudden weather changes.
In the Runalyze Activity Databrowser you have direct access to the weather forecasts*.
5. Build Up Slowly: Give Your Body Time to Adjust
After a cold winter, it can be tempting to immediately jump into longer runs. But your body needs time to get used to warmer temperatures. So take it slow:
- Start with shorter distances and increase them gradually.
- Keep an eye on your heart rate – it tends to rise faster in warmer conditions.
- Hydrate well! Even if it’s not super hot yet, you’ll sweat more than in winter. It is therefore always important to drink enough throughout the day.
6. Take Advantage of Motivation and Set New Goals
Spring is the perfect time to set new running goals. Maybe you’d like to join a spring race or explore a new route? Use the motivation that comes with the nice weather, but stay patient and listen to your body.
- If you want to explore new routes, you can use the Personal Heatmap*, which is available in Runalyze, to find paths that you have not yet used.
- Or take a look at your recurring routes* and try to improve them on an existing route.
- Or try to enlarge your “net” in the Tiles Counter*
Conclusion
Running in spring is fun and offers many benefits – but it also comes with a few challenges. With the right clothing, smart route planning, and thoughtful adjustments to your training, you can make the most of the season and fully enjoy your runs. So lace up your running shoes and enjoy the springtime! And never forget to have fun while training!
* The mentioned features are Runalyze Premium Features.
