Getting Back Into Running This Spring: A Smarter Way to Build Your Mileage
Spring is arriving in Toronto, and that usually means one thing:
Running season is back.
As the weather improves, a lot of people get excited to start running again. Some are training for races, while others just want to get outside and move more.
But one of the biggest mistakes runners make this time of year is doing too much too soon.
After months of lower activity during the winter, your body needs time to adapt again.
The good news is that with a smart approach, you can build your running safely and enjoy the process.
Start With Run-Walk Intervals
One of my favorite ways to help runners rebuild their volume is using run-walk intervals.
A simple structure looks like this:
Run for 2 minutes
Walk for 1 minute
That combination counts as one block.
You might start with something manageable like 5–10 minutes total and gradually build from there.
For example:
Week 1
5–10 minutes total
Week 2
10–15 minutes
Week 3
15–20 minutes
Over time, you increase the total time spent running.
Run-walk intervals have been shown to reduce injury risk while helping new runners build endurance safely (Galloway, 2002).
Set a Time Goal Instead of a Distance Goal
Many runners focus immediately on distance—like running 5 km or 10 km.
But a better starting point is often time.
Think about how long it might take you to complete a race at your comfortable pace.
For example:
A 5K might take 30 minutes
A 10K might take 60 minutes
Once you know your goal time, your early training can focus on gradually building comfort running for that duration, even if walking breaks are included.
Remove Rest Periods Gradually
Once you’re comfortable running for your target time using intervals, you can slowly remove the walking periods.
For example:
3 min run / 1 min walk
5 min run / 1 min walk
continuous running
The key principle here is simple:
Change only one variable at a time.
If you increase speed, don’t increase distance at the same time.
This helps your body adapt gradually and reduces injury risk.
Most Runs Should Feel Easy
Another common mistake is running hard every time.
Instead, a balanced running week might look like:
1 harder run or long run
2 easier runs
The easy runs help build aerobic capacity and allow your body to recover.
Research consistently shows that endurance athletes benefit from doing the majority of their training at low intensity (Seiler, 2010).
Adding Track Work
Once your base running feels comfortable, you can add interval training such as track workouts.
Examples include:
400 m repeats
800 m intervals
tempo runs
These sessions can improve speed and efficiency, but they should only be added once you’ve built a good base.
Don’t Skip Your Warm-Up
A good warm-up prepares your joints, muscles, and nervous system for running.
Many runners simply jog slowly and start their run.
A more effective warm-up includes dynamic movement.
One of my favorites is the front-foot elevated split squat, which helps prepare the:
ankles
knees
hips
Dynamic warm-ups increase circulation and improve joint mobility before activity (Behm & Chaouachi, 2011).
You can also include:
running drills (A-skips, B-skips, high knees)
light plyometrics
squat jumps
After warming up, take a short recovery period before starting your run.
Save Static Stretching for After the Run
Post-run is a good time for static stretching if you have specific mobility restrictions.
This can help address tight areas like:
calves
hamstrings
hip flexors
Consider a Running Assessment
If you’re planning to increase your running this spring, it can be helpful to assess your mechanics early.
At Brockton Physiotherapy, we offer running assessments where we evaluate:
running mechanics
strength and mobility
training load
The goal is to help runners move efficiently and reduce injury risk as their mileage increases.
If you’re getting back into running this season, a smart plan and a gradual build can go a long way toward keeping you healthy and enjoying the process.
References
Behm, D., & Chaouachi, A. (2011). A review of the acute effects of static and dynamic stretching on performance. European Journal of Applied Physiology.
Galloway, J. (2002). Galloway’s Book on Running.
Seiler, S. (2010). What is best practice for training intensity distribution in endurance athletes? International Journal of Sports Physiology and Performance.
