10 Tips for Spring Running Season!

Spring running season is here. As most runners are starting to ramp up their running volume, there are several ways to help you transition without injury.

To help you prepare well, we asked our running KREW experts and friends to share some of their training and racing tips to set yourself up for a successful running season ahead.

	Adam Goodkind, Minnetonka, MN: Don't push yourself too hard until you have a solid mileage base established. Just start with something small and increase gradually over a long time. Remember that from a musculoskeletal perspective, running itself is actually a destructive activity. Strength is built through the healing that happens between runs, not by the runs themselves.
	Jeremie Smith-Encio, Clearwater, Fl Take your time and enjoy the run. Don’t rush the process or compare yourself to others. Comparison is the thief of Joy. Everyone has to start somewhere but at least you have the opportunity to work on something that’s just for you. There may be days where you feel not up to the task of running but there will never be a day that you will say I wish I didn’t run today!
	Adam Benkers, Chicago, IL: I've told many people throughout the years, the most important thing to improve your running is consistency. Being consistent in running leads to improvement almost on accident. Of course, once you've mastered consistency, nothing beats variations in training. Run long slow miles, do intervals, and tempos weekly!
	Brandon Araujo, Durham, NC: Know your ''WHY'' Obviously it's important to set goals, train, and track your progress, but in addition to that I think it's important to really know what motivates you. Before signing up for a race, attempting an FKT, or starting a training plan, have a strong understanding of what your motivation for doing it is. There'll always be days when you don't feel like running, or times during a race when you don't think you'll be able to finish or hit your goal, but if you have a strong enough ''why'' then reminding yourself of that will help keep you focused and push you through the tough times.
	John Goldfield, Raleigh, NC: Just keep getting out there. I'm no elite, so I see ''improving'' as having the ability to take on new challenges and to be able to do so without burn-out or injury. So for me, improving means staying consistent, even when the cards are stacked against free time
	Gunnar Barera, Orange, CA: Don't focus on time. Go out and have fun! Increase your mileage in small increments. The body and mind will take care of the rest. Once you start to put in the work everything will fall into place.
	Mike Desmond, Colorado Springs, CO: Running is a long process of learning your body, increasing your strength, and conditioning your cardiovascular system. Over the past year, I have developed the following running motto: Show up. Work hard. Stay humble. Nothing will happen if you don't show up and put in the work. But if you don't stay humble, you'll think you've ''arrived'' or you'll resist listening to your body or fellow runners who try to help you. Staying humble helps you stay teachable. And a teachable runner is well on their way to achieving their goals.
	Siva Balu, Chicago, IL: Strength training. Do something that is not running to strengthen the other muscles of your body.
	Jamison Swift, Fridley, MN: Enjoy what you do and look for the beauty in the world no matter where you're running. Your mental state plays as much a part of your running life as your physical state. Seek out adventure, and don't ever be too hard on yourself when things don't work out the way you want.
	Floris Gierman, Los Angeles, CA: Many runners focus a lot of time and attention on the running component. I'm a strong believer in a holistic approach to training, racing and life. Yes, to improve your running and reach your maximum potential, you have to put in the work and deal with challenges that come up. However many athletes keep stacking miles on miles, vs paying attention to getting enough sleep and rest to recover well. During the rest phase is when your training adaptation happen, progress will not happen in the long term if you keep pushing too hard too often. Also, don't forget about strength training and mobility work!