Spring Running: Start Smart to Stay Injury-Free

As a sports chiropractor, I know how exciting it is when April arrives—longer days, warmer weather, and itching to hit the pavement. But before you dive into longer runs, it’s crucial to ease back in to avoid injury.

One of the biggest mistakes runners make in the spring is ramping up mileage too quickly. After months of winter downtime, your body needs time to readjust. Increasing mileage too fast can lead to overuse injuries like shin splints, IT band syndrome, or stress fractures. A good rule of thumb if you are new to the sport or deconditioned? Follow the 10% rule—increase your weekly mileage by no more than 10% to allow your body to adapt safely.

Don’t forget proper warm-ups, stretching, and strengthening exercises. Cross-training with activities like cycling or swimming can also help build endurance while reducing impact on your joints. These activities engage different muscle groups and improve cardiovascular fitness without overstressing the same muscles used in running.

It's also important to listen to your body. If you experience pain or discomfort, it’s essential to rest and allow time for recovery. Overtraining can lead to fatigue and injuries, so prioritize recovery days as part of your running routine.

Enjoy the beautiful April weather, but pace yourself! A smart, gradual approach will keep you injury-free and running strong all season long. With patience and consistency, you can make the most of the season and reach your running goals safely.