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March 2025 FLX PT NEWSLETTER #10 Spring is finally here, and you’re probably eager to swap the treadmill and icy sidewalks for fresh air and sunshine. But before you ramp up your mileage or dive into speedwork, let’s talk about how to transition smoothly into spring running—without ending up sidelined. 1. Ease Back Into It
If winter meant lower mileage or fewer outdoor runs, resist the urge to jump back in at full intensity. Sudden spikes in mileage or pace can lead to overuse injuries like shin splints, IT band syndrome, or Achilles issues.
➡ Tip: In general, follow the 10% rule—increase your weekly mileage by no more than 10% each week to build safely. Keep in mind the 10% rule does not take into account intensity of each run so keep it easy. 2. Prioritize Mobility
Cold weather can leave your joints stiff and muscles tight. A little mobility work before or after your run can improve efficiency and reduce injury risk. Pre-run try this (click here)→
✅ Leg swings (10x front to back, side to side)
✅ Hip circles (10x each direction, think lifting your leg up and over a hurdle)
✅ Body weight squats (10x to activate key running muscles)
✅ Alternating lunge with trunk rotation (5x per side for trunk and hip dissociating needed for weight transfer while running Post run try this (click here) —> ✅ World’s greatest stretch (3x per side) ✅ Banded Glute bridge (1-2 sets x 15reps each) ✅ Banded Fire Hydrants (1-2 sets x 15reps each) ✅ Banded Hip extension in Quadruped (1-2 sets x 15reps each)
3. Ease Into Speed Work
Excited for spring races? Don’t go from base miles to all-out intervals overnight. Start by adding strides (4–6x 20-second accelerations) at the end of easy runs to get your legs used to faster turnover before adding structured speed sessions. 4. Adjust Strength Training as Mileage Increases
If you focused on strength training over the winter, now is the time to adjust your routine as your mileage ramps up. Too much strength work can lead to soreness and fatigue, impacting your running performance.
➡ Tip: Keep strength training on your easy runs days. Reduce strength training from 3x per week to 2x per week as mileage increases, and down to 1x per week during race weeks to maintain strength without overloading your body. 5. Listen to Your Body
Feeling extra tight or sore? Running should feel better as you warm up—if discomfort lingers, take a step back. Adding one watch-free run per week can help you tune in to effort rather than chasing pace. 💬 What’s your biggest challenge when transitioning into spring running? Hit reply and let me know! I’d love to hear from you. Warm Regards,
Amanda Robertson
As always, please keep in touch via: Instagram at @flx_physical_therapy Book a Physical Therapy Appointment here Website: www.flxphysicaltherapy.com
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