They say the year's plans are made in spring. Spring is the best season for running. So, what should we pay attention to when running in spring? Best Time for Running The optimal time for spring running is 2 to 3 hours after a meal. In the afternoon, oxygen levels are plentiful, and muscles are fully activated. Therefore, the best time for spring running is between 4 and 5 p.m.However, if you're in good physical condition and have consistently maintained a morning running routine, you can continue with it. It's advisable to rest briefly after waking up, do some light housework or warm-up exercises, and then head out for your run. When running on an empty stomach in the early morning, it's best to consume a sports drink that aids digestion and replenishes energy, or eat a banana about 30 minutes beforehand.
Warm-up is essential before running
Regardless of temperature, warming up before running is non-negotiable! Pre-run warm-ups effectively ease muscle stiffness and stretch the Achilles tendon. Their primary purpose is injury prevention. Though running appears effortless, each foot strike delivers impact forces several times your body weight to the ankles—a significant stressor for unprepared bodies.Therefore, even for slow jogging, warming up before exercise is crucial.
Choosing Running Gear
Clothing: Opt for warmth and wind resistance
In spring's mildly cool temperatures, wear a short-sleeved top underneath, paired with a thin long-sleeved shirt on top. For bottoms, choose lightweight pants or compression tights.
Generally, short-sleeved tops should be made of quick-dry fabric with excellent breathability and moisture-wicking properties. After starting to run and sweating, you can remove the outer layer and tie it around your waist. After finishing, you can put it back on immediately to prevent catching a chill.
Opt for breathable, moisture-wicking quick-dry shirts for the short-sleeved layer. Once you start running and begin sweating, you can remove the outer layer and tie it around your waist. Put it back on after finishing to avoid catching a chill.
Note that spring mornings and evenings tend to be colder, while midday temperatures rise quickly, creating significant temperature fluctuations. Adjust your attire accordingly for morning, afternoon, and evening runs based on outdoor conditions.
Running Shoes & Socks: Prioritize Stability
Blood circulation in the lower body is poorer than in the upper body, making feet more vulnerable to wind chill. Foot protection is essential.Selecting the right shoes and socks significantly enhances your running experience. A comfortable, well-fitting pair is essential. After winter's freeze, outdoor surfaces become hardened; runners also feel stiffer when first stepping outside. At this time, prioritize stability in your running shoes. A mid-firmness shoe with adequate support is an excellent choice.
Hats: Prioritize warmth and sun protection
With early spring's unpredictable weather—warm days and chilly mornings/evenings—wearing a hat while running helps retain body heat and prevents colds. Spring sunlight can be particularly harsh, making a hat with a brim ideal for both warmth and glare protection.
Stay Hydrated
Spring brings dry air and rising temperatures, making thirst common during runs. Sweat loss is greater than in winter, so replenish fluids promptly.For distances around 5 kilometers, carrying water isn't necessary—you can rehydrate afterward. However, for longer runs of about 10 kilometers, it's best to bring water and hydrate promptly. Don't wait until you feel thirsty, as by then it's too late for your body to absorb fluids effectively. During long runs, your body not only depletes water but also burns glycogen and fat (typically glycogen is used up in the first 40 minutes, after which fat burning begins).. While fat burning may be our goal, we can replenish carbohydrates appropriately by drinking sports drinks after running to restore sugar, salt, electrolytes, and various trace elements.
Manage Running Volume
Avoid abruptly increasing your running volume in spring. After winter, your body is stiff and requires gradual progression to awaken it. Sudden increases can lead to injuries in areas like the Achilles tendon and ankles.
For those who haven't exercised regularly, start with modest goals—ideally a 30-minute jog. This duration is manageable for most and allows your metabolism to adjust, enabling smooth breathing and light-footed movement. If you wish to extend your run, gradually increase it to around 40 minutes. As long as your body and stamina can handle it, there's no limit to how long you can run.
Regarding frequency, running three times a week is generally ideal. If work commitments limit you to once a week, that's acceptable. If you feel compelled to run daily, limit yourself to no more than five times weekly. Exceeding this threshold may inadvertently accumulate fatigue in bones and joints while building psychological stress, potentially leading to health issues.
Don't forget post-run stretching
After finishing your run, be sure to stretch thoroughly. Many infrequent runners experience varying degrees of soreness the next day. Post-workout stretching effectively prevents and alleviates this soreness. For those who exercise regularly, stretching after workouts can reduce the risk of injury and extend your athletic lifespan.For those committed to regular exercise, incorporating light strength training after stretching can further enhance athletic performance.
Spring is here—why wait to start running? Get moving now! Run, don't stop!