By Marnie Kunz, certified trainer and run coach
In partnership with adidas

These spring workout tips will help you get moving as the weather warms up. After a long winter of hibernation, workouts can feel sluggish and challenging in spring. But with some smart training strategies, you can build your fitness level and ease into an active spring. These training techniques will help you make the most of your spring workouts so you enjoy better fitness and health.

10 Spring Workout Tips to Stay Moving

1. Set a new goal.

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Spring is a time for new beginnings, making it perfect for assessing your fitness level and goals. Set a new goal that’s SMART - specific, measurable, achievable, relevant, and time-bound. You can set a big goal - like training for a half marathon or a process goal - to work out 4 times per week, for example. Choose a goal that motivates you and makes you feel excited to tackle the challenge.

2. Gradually build your workouts.

I often have clients who are so excited about a new fitness or running program and they overtrain. Doing too much too soon can lead to injuries and burnout, so build your workouts gradually. The law of progressive overload states that increases in time, weight, or intensity should be kept within 10% or less each week to allow for a gradual adaptation while minimizing your risk of injury, according to the National Academy of Sports Medicine.

3. Follow a training plan.

A training plan will help you safely build your fitness level while reducing your risk of injuries. If you need a workout program, visit the Runstreet Training Center and I’ll be happy to help you with a customized training program to crush your fitness goals.

4. Track your progress.

Track your workout progress with a fitness tracker, smartwatch, or fitness app. Seeing your workout stats will help you stay accountable and motivated. You’ll also be able to view your progress, which will encourage you to keep going on those days when you just don’t feel like it.

Related: 15 Best Free Running Apps

5. Gear up.

Moisture-wicking athletic clothes will help you stay comfortable as you move. Wear athletic gear that’s suited to your workout - running clothes for running, tennis gear for playing tennis, etc. If your gear is worn out or you just need a boost of motivation, new workout clothing can help. Whether you need new women’s workout clothes or men’s training shoes, investing in good gear will help you perform better.

6. Drink plenty of water.

Staying hydrated will help you feel good during your workouts and also improve muscle recovery after training. As the weather warms up, it’s especially important to stay hydrated. Bring a water bottle with you during training and daily life so you can always hydrate. Also, take water and electrolytes with you during long runs or intense training sessions. Drinking enough fluids can help prevent muscle cramps and fatigue during workouts.

7. Eat enough nutrients.

Often when I assess new clients, I find out they’re not eating enough nutrients to power their workouts. Eating real foods with whole grains, complex carbohydrates, and lean protein foods will help you perform at your best. Reduce the amount of ultra-processed foods in your diet, and you’ll have more energy to tackle workouts. Ultra-processed foods include a wide range of items that line the shelves at grocery stores, so read ingredient lists and stay away from foods with long, complex ingredient lists.

8. Make workouts fun.

If you enjoy your workouts, you’ll be more likely to stick with them. Spring is a great time to try a new workout class or activity and spice up your routine. Hit that new climbing gym in your neighborhood or sign up for a Zumba class for a thrilling workout. You can also make your regular workout routine more fun by doing things like creating motivating playlists, inviting a friend to work out with you, or joining a group fitness class or running club.

9. Get social.

Sweating with others keeps you accountable and is a great bonding experience. Get social and join a running group or workout class. You’ll meet new people with similar interests and feel more motivated to stick to your program. Working out with a partner or friend is also a great way to make your sessions more enjoyable. You can also network with like-minded people on social media by posting about your fitness journey. Adding a social element to your workouts will help you stay motivated and inspired.

10. Celebrate your wins.

When you achieve a fitness milestone, commemorate the occasion. Treat yourself to some new workout gear or a self-care day with a massage or home spa experience. Do something you love to reward yourself for all your dedication and hard work. Celebrating your accomplishments will help you see how far you’ve come in your fitness journey and keep you going during challenging times.

More Spring Workout Tips

Here are a few more spring workout tips to help you get the most out of your fitness routine:

Warm up and cool down with dynamic stretches before and after your workouts.
Take at least one rest day per week to allow your body to recover from training.
Don’t beat yourself up if you miss a workout. Just get back on track with your regularly planned workout the next day.
Remember that everyone - even pro athletes - has days where they don’t feel good during workouts. It’s ok to have days that are challenging, it just makes the good workout sessions all the more rewarding.
Try not to compare yourself to others. Most of us are working out for personal health reasons so try not to get too caught up in numbers and stats. The important thing is to stay active, healthy, and happy.

If you need a spring training plan to help you step up your fitness level with strategic workouts designed to fit your schedule, visit the Runstreet Training Center.

Happy spring and happy sweating to you!

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

10 Spring Workout Tips from a Trainer