Tips for Spring Running

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Contributed by Shawn Murphy

If you have trained through winter conditions for a spring race, getting back down to bare pavement is a great feeling. Often, little nagging aches and pains go away suddenly as your footing gets a little easier. But it's still wise to exercise caution. Here's why:

1. With the return to better running conditions, runners often want to run longer and faster. It's a natural reaction after dealing with so much snow and ice. But there's a risk of injury in these conditions, too. Remember that when you increase your speed and distance, you also increase your risk of injury.
2. In spring, we all want to shed those layers of clothing we had to have during the winter. If you are prone to muscle cramps in your legs, keep wearing at least your lightest running tights until it's warm enough to switch to shorts. The extra warmth comes in handy, as does the tightness around your muscles.
3. Sun in winter isn't strong, but when spring comes, you'll want to remember the sun block when you head outside for your run.

If you have trained well all season and have the mileage under your belt, your fitness will see you through on race day. But here are some things you can think of in your last couple of weeks of preparation:

1. Get lots of rest in the week leading up to the race. You'll need it.
2. Hydrate! Get as much water into you as you can during the week leading up to your race. Your muscles will thank you for it.
3. Pace yourself. You will have a lot of pent-up energy and adrenalin on race day. Find your pace early in the race and try to stick with it. If you pace yourself in the first half, you are less likely to crash later on.
4. On race day, stop at every water stop on the route. You may not be aware of it, especially on a cool day, but your body is dehydrating. The few seconds you lose when you stop for water will be regained by better performance.

Have fun. Races are exciting. You've put a lot of work into your training, now's the time to enjoy it. Celebrate your accomplishment!