The start of any new season provides the perfect opportunity to set new goals or complete a few old ones. The spring season begets warmer temperatures, and for many runners, that sparks some motivation to finally start a regular run routine or tackle training for a marathon. You can also expect some rain and cold temperatures around this time as well, so it’s best that you’re prepared.
I especially love running during this time of year because even though the weather conditions are unpredictable at times, I run through it all (sunny skies, warmer and cooler temperatures, humidity, rain, etc.). Checking a workout off my to-do list, regardless of the circumstances, helps boost my self-confidence. If I can run in the rain and heat now, then I know I can do the same on race day. It also makes me feel better prepared to handle any other tough situations I might experience in life.
That’s not to say I tackle my workouts unprepared—and neither should you. As the season changes, so should your running habits. To help you navigate the highs and lows of springtime, I tapped a few run coaches for their best tips on spring running. Here’s how they suggest you manage your schedule, tackle your runs, and more.
1. Sort Through Your Running Closet and Nutrition Cabinet
Your spring cleaning checklist should include cleaning out and reorganizing all of your running gear and nutrition products so you’re ready to go out and clock miles. Look for any running items that are tattered or worn, says Rachel Laymon, UESCA-certified run coach and owner of Run Well Be Well, based in Akron, Ohio.
This way, you can identify which items you need to replace, like worn-out running shoes or sports bras that have celebrated many birthdays. She also recommends taking this opportunity to sift through all of your nutrition products for expired gels, chews, salt tablets, and more. If you have your sights on a long-distance race, you’ll definitely want to restock.
2. Make Sure You Gear Up the Right Way
We often prepare for drastic weather changes in winter and summer months, but neglect to prepare for the change of weather any other time of year. The spring weather can be nearly as unpredictable, so keep certain items on hand, such as a rain jacket, gloves, and a mix of shorts and leggings. The right gear can help you feel more comfortable, Laymon says, and therefore run more consistently.
A headlight, LED vest, or a reflective vest is also smart to have in your closet, as this gear can make you more visible to others when running in the dark, says Laymon. She also recommends fleece-lined and water-resistant leggings, gloves, and neck gaiters. These items can come in handy for early morning or late evening runners in particular.
Laura Filla, a level 2 RRCA-certified running coach, certified personal trainer, and the owner of Filla Endurance, recommends having layers. For example, wearing shorts, a sports bra, a tank top, long sleeves, gloves, and a jacket or hoodie.
“This way, you know you’re warm enough but also have the flexibility to remove layers if you get too warm. If possible, plan a route that allows you to circle back to your car [or house], so you can shed the layers as needed,” Filla says.
Our what to wear tool can help you find the perfect outfit for any given run depending on your local weather conditions, type of workout, and a few other key details.
3. Ease Into Intense Workouts
Don’t get so excited by the warm temperatures that you rush into high-intensity workouts if you’re just starting out, or haven’t been running as much recently. “It’s easy to head to the track for hard speedwork sessions without properly preparing for the new intensity,” says Randy Accetta, director of education for the Road Runners Club of America.
If you’re following a training plan, stick to what’s on the schedule. If you’re not following a plan but want to up your speed, Accetta recommends you practice either 100-meter strides or gentle hill sprints two to three times a week for three weeks—before getting into anything longer or more intense. This will get you more prepared for demanding workouts, he says.
4. Wear Sunscreen
“Even if it’s not a super sunny day, the UV rays are out and we’re still at risk for sunburn,” says Gab Reznik, NASM-certified personal trainer and nutrition coach, marathoner, and Tone House head coach. She recommends finding a sunscreen that is sweatproof and lightweight, like those from Supergoop! or La Roche-Posay.
5. Tap a Friend or Make New Ones
Getting started with running can feel tough. Laymon recommends joining a run group or simply running with a friend. Running with a partner holds you more accountable to your run goals (and individual workouts), and it can also encourage you to explore new places this spring, she says.
6. Hydrate Appropriately
Though meeting hydration needs is important for runners all year round, “hydration becomes even more important as we transition into spring and the climate begins to change,” says Reznik.
When the temperature rises, you’re likely to sweat more, especially if you’re running in humid conditions. This can increase your risk of dehydration, she explains. It’s also why you want to make sure you’re drinking enough water throughout the day and replenishing electrolytes (sodium, potassium, and magnesium) lost in sweat. Most foods can help you with this, but you can also get electrolytes from sports-specific products like powders, drinks, tablets, and more, Reznik adds.
7. Give Your Body Time to Adjust to Training in the Heat
You’ve probably heard that your body needs time to adjust to temperature changes in the summer and winter months—the same is true for running during the spring months.
“In the early days of higher temperatures, you may run a bit slower, feel more tired, and have a higher heart rate than normal,” says Accetta. This is your body’s way of adjusting to running in warmer temperatures, so don’t be alarmed. Within a couple of weeks, your body will acclimate and you’ll get used to running at your normal speeds again, he says.
8. Make Time for Recovery
It’s completely fine to take advantage of the nice weather spring has to offer by moving an indoor workout outdoors, or swapping a strength day with a run. Doing so will benefit you both physically and mentally, says Laymon. “Flexibility is the name of the game,” she says.
Just avoid stacking hard workouts (tempo runs, speed workouts, long runs) back-to-back so you can give your body enough time to recover.
Also, pay attention to the time between workouts to allow for adequate recovery, says Filla. For example, if you’re running in the morning and strength training in the evening, give yourself six hours between.
9. Outline Your Run Goals
Take this time to define or reevaluate your run goals. There’s a lot you can do to prepare for a race before jumping into a training plan, and you can use the nice spring weather as motivation to get started, says Filla.
For example, if the weather motivates you to sign up for a race, then you should identify what distance you want to conquer, define how many weeks you have to train for the distance, and select a training plan to help you achieve this goal, all before you actually get out the door and start running.
You also want to experiment with different fueling strategies, fine-tune your sleep schedule, and make time for cross-training, so you can show up to race day as your best self.
10. Embrace the Rain
Those showers may bring flowers, but they don’t make showing up to outdoor workouts easier. But rather than skipping a workout, get out there. Remember: Consistency will help you become a better runner.
Des Linden said it best when she reminded us to take things one day at a time and to keep showing up, says Laymon. Come race day, you’ll thank yourself for showing up on all those cruddy days, she adds.
Monique LeBrun is a health and fitness editor who is based in Easton, Pennsylvania. She covers a wide range of health and wellness topics, with a primary focus on running performance and nutrition. Monique is passionate about creating content that empowers runners to become the best versions of themselves. As an avid runner and parent, she loves spending time outdoors with her daughter, who often accompanies her on weekend runs as her personal mini run coach.
Facts Only
Spring weather includes warmer temperatures, rain, and cold spells, requiring runners to prepare for variable conditions.
Rachel Laymon, a UESCA-certified run coach in Akron, Ohio, advises cleaning out and reorganizing running gear and nutrition products, replacing worn items like shoes or sports bras.
Expired nutrition products, such as gels, chews, and salt tablets, should be discarded and restocked, especially for long-distance race training.
Recommended spring gear includes rain jackets, gloves, fleece-lined leggings, reflective vests, and layers like tank tops, long sleeves, and jackets.
Laura Filla, an RRCA-certified running coach, suggests planning routes that allow layer removal as temperatures change.
Randy Accetta, director of education for the Road Runners Club of America, warns against rushing into high-intensity workouts without preparation, recommending 100-meter strides or hill sprints for three weeks before intensifying training.
Gab Reznik, a NASM-certified trainer, emphasizes wearing sweatproof, lightweight sunscreen even on non-sunny days to prevent UV exposure.
Joining a run group or partnering with a friend increases accountability and motivation.
Hydration needs increase in spring due to higher temperatures and humidity, requiring consistent water intake and electrolyte replenishment.
Runners may experience slower speeds, fatigue, and elevated heart rates when first adjusting to warmer spring temperatures, with acclimation typically occurring within two weeks.
Recovery time between hard workouts, such as tempo runs or long runs, is essential to prevent injury.
Setting clear race goals, including distance, training timeline, and fueling strategies, is recommended before starting a training plan.
Running in the rain is encouraged for consistency and mental resilience, as emphasized by coach Rachel Laymon referencing marathoner Des Linden.
Executive Summary
Full Take
**STEELMAN:** The narrative presents a well-structured, evidence-based guide to spring running, drawing on expertise from certified coaches and trainers. It acknowledges the season’s unpredictability while offering actionable strategies to mitigate risks and optimize performance. The emphasis on preparation—gear, nutrition, gradual training—aligns with established sports science principles, and the inclusion of psychological benefits (e.g., confidence from running in adverse conditions) adds depth. The piece avoids hyperbole, instead grounding advice in practicality and adaptability.
**PATTERN SCAN:** The article avoids overt manipulation patterns, but subtle framing deserves note. The repeated emphasis on "showing up" and "consistency" could border on motivational cliché (ARC-0012 Emotional Appeal), though it stops short of exploitation. The advice to "embrace the rain" leans on inspirational rhetoric, which, while not harmful, risks oversimplifying individual limitations (e.g., safety concerns in extreme weather). No false binaries or authority games are detected; the sources cited are credible, and their recommendations are specific.
**ROOT CAUSE:** The underlying paradigm assumes that resilience is built through exposure to discomfort—a common tenet in endurance sports. However, this narrative presupposes that all runners have equal access to resources (e.g., gear, coaching) and that physical adaptability is universally achievable. It echoes the broader cultural trend of glorifying "grit" without interrogating systemic barriers (e.g., time, financial constraints) that may prevent some from following such advice.
**IMPLICATIONS:** For human agency, the guidance empowers runners to take control of their training but may inadvertently pressure individuals to push through discomfort unsafely. The focus on individual adaptation overlooks environmental factors (e.g., air quality, urban heat islands) that disproportionately affect certain communities. Second-order consequences could include increased injury rates among novices who misinterpret "embracing discomfort" as ignoring pain signals.
**BRIDGE QUESTIONS:**
How might this advice need adjustment for runners with chronic health conditions or limited access to gear?
What role should community or public health initiatives play in making spring running safer for marginalized groups?
If "consistency" is prioritized, how do we reconcile it with the need for rest and mental health breaks?
**COUNTERSTRIKE SCAN:** A coordinated influence campaign might weaponize this narrative to sell unnecessary gear (e.g., "must-have" spring running products) or promote extreme endurance ideologies. However, the actual content resists this pattern by focusing on practical, adaptable advice rather than commercial or ideological agendas. The inclusion of multiple expert voices further dilutes any single bias. No structural alignment with manipulative playbooks is detected.
Patterns detected: none
Sentinel — Human
This article appears to be written by a human journalist. The text shows variation in sentence length, balance in perspectives, and unique advice from run coaches, which are indicative of a human-written piece.