Best Running Tips for Spring: Stay Fit & Injury-Free!

Herzog Medical
March 17, 2025

Spring is finally here! The sun is shining, the birds are chirping, and the temperatures are starting to warm up. Perfect conditions to get back to running! But spring training also brings some extra challenges. From temperature changes to pollen allergies, you need to be prepared to prevent injuries and perform at your best.

1. Be prepared for temperature changes

Spring often means changeable weather. It can be chilly in the morning, but then suddenly get quite warm later in the day. It is important to adjust your running outfit accordingly. Choose breathable clothing that quickly wicks away sweat, and also think about layers that you can easily remove. This ensures that you always stay comfortable, regardless of the weather.

Tip:Start your workout with a light jacket or vest that you can take off when the temperature rises.

2. Take the sun into account

Although spring weather is lovely, you should pay extra attention to sun protection. Running in the sun can increase the chance of dehydration, so remember to apply plenty of sunscreen and wear a cap or hat to protect your face.

Tip:Make sure you bring enough water to keep you hydrated, especially if you are running longer distances.

3. Pollen allergy: What to do?

Spring also means trees and flowers are in bloom, and for many people, this means allergies. If you are sensitive to pollen, try to walk during the early morning hours when pollen counts are at their lowest. Wear sunglasses to protect your eyes, and consider taking an antihistamine if you respond well to them.

Tip:Choose a route that keeps you away from flowering trees and grassy areas to reduce your symptoms.

4. Adjust your training schedule

Spring is a great time to tackle your running goals, but remember to gradually adapt your training schedule to the season. If you haven’t run for a long time or the weather has been too cold, start off easy and build up your distances gradually. Overexertion can lead to injury, especially if your body isn’t used to the warmer temperatures yet.

5. Pay attention to the surface

In spring, the path you run on may also have changed. There may be loose branches, rocks, or muddy patches from the rain. This can increase the risk of sprains or other injuries, so be careful where you put your feet. Preferably choose a firm, well-maintained route or run on asphalt.

Tip:Wear shoes that are suitable for different surfaces to prevent injuries and to gain more grip on slippery or loose surfaces.

6. Provide the right support

When running in spring, it’s important to support your muscles well, especially if you’re running longer distances or training faster. Herzog PRO compression socks help you do this by improving blood flow, reducing muscle vibration and speeding up recovery. They provide the right compression to stabilise your legs and prevent injuries, so you can tackle your training with confidence, no matter the season. Whether you’re going for a short run or training for a longer race, Herzog PRO socks ensure that you can utilise your energy better and your muscles can perform optimally, without having to worry about discomfort.

Finally, don’t forget to enjoy the spring weather! Nature comes to life and it’s wonderful to be outside. Whether you’re training for a race or just want to get in a few miles, let the fresh air and blooming nature be your motivation. Running in spring will give you energy and make your workout a lot more enjoyable.