April 2025

FLX PT NEWSLETTER #11

Spring Running Readiness: Is Your Body Ready?

After months of winter running—or maybe a bit of a winter slump—it’s tempting to jump right into longer, faster runs now that the weather is finally improving. But before you ramp up your mileage, it’s important to check in with your body. Is it ready for spring training, or are stiffness, weaknesses, or imbalances holding you back?

A little body scan now can help you avoid common early-season injuries like Achilles pain, shin splints, and IT band issues. Here’s how to evaluate where you stand and what to do if you find weak links.

1. Check Your Mobility: Are You Feeling Stiff?

Winter running often means less dynamic movement (hello, stiff hip flexors!) or more time spent sitting indoors. Here are three key areas to assess:

• Ankles: In a half kneeling position, can you comfortably shift your front knee forward over your toes without your heel popping up? Limited ankle mobility can lead to compensations up the chain. Watch this quick demo to check your ankle mobility

• Hips: Try a squat– do you feel restricted in depth? Does one ankle or knee deviate inward? Hip stiffness can affect your stride and lead to overuse injuries.

• Thoracic Spine: Can you rotate your upper body freely? Poor mobility here can contribute to inefficient arm swing and added strain on your lower body.
  

Fix it: Add dynamic mobility work before your runs—leg swings, hip circles, and rotational lunges are a great start.

2. Assess Your Stability: are you a bit wobbly?

Strong, stable muscles are essential for absorbing impact and preventing injury. Try these simple tests:

• Single-leg balance: Can you balance on one foot for at least 30 seconds without wobbling? If not, your stabilizing muscles (feet, ankles, glutes) might need extra work.
  
  

• Single-leg calf raises: Can you do at least 25 on each leg with proper form? Your calves play a huge role in absorbing impact and propelling you forward.
  
  

• Single leg glute bridge with leg extension: Can you hold a single leg glute bridge without wobbling in your pelvis? Weak hips can lead to knee pain and inefficient movement patterns.
  

Fix it: Incorporate strength work 2 times per week, focusing on single-leg stability, glute activation, and lower leg strength. Try these 3 sets of 8-10 reps of these exercises: Single leg dead lift with/without weight, Single-leg calf raises, Single leg bridge with leg extension

3. Evaluate Your Running Form: Are You Moving Efficiently?

After months of running in layers (or mostly on a treadmill), your stride may have subtly changed. Do a quick check:

• Are you overstriding? Your foot should land slightly in front of your center of gravity, not far out in front.
  

• Are your arms helping or hurting? A relaxed, rhythmic arm swing should match your cadence— try not to shrug your shoulders or swing excessively across your body.

Fix it: Try increasing your cadence (steps per minute) while running to a faster pace song and matching the beat or trying to shorten your stride/faster turn over. You can try to increase turn over as well by pumping your arms faster during your arm swing (think push backward quickly with your elbows).

The Takeaway? Start Smart, Stay Strong

Before you ramp up mileage or intensity, take a few minutes to assess how your body feels. A little mobility, strength, and form work now can help keep you injury-free all season.

How does your body feel coming out of winter? Hit reply and let me know—I’d love to hear!

Are you signed up for any spring or summer races? I’d love to hear which ones!?!

Warm Regards,

Amanda Robertson

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