Spring and summer in York Region feels great. The snow melts, the trails reopen, and suddenly everyone wants to start running again.
But every year around this time, we see the same thing at The Physio Spot. Runners go from winter inactivity to long runs in a single weekend — and their bodies aren’t ready for it.
Running is amazing for your health, but it’s also demanding. Each step puts several times your body weight through your legs. If your muscles and joints aren’t prepared, pain or injury can quickly follow.
The good news? With a few smart habits, you can build up safely and enjoy running all season long.
Here’s how to prepare your body before you hit the pavement.
1. How much should you increase your running mileage?
One of the biggest mistakes runners make is doing too much too soon.
Your heart and lungs adapt to exercise quickly. But your bones, tendons, and ligaments take longer to strengthen.
A good rule of thumb: increase your weekly distance or intensity by no more than 10%.
This gives your body time to adapt, so tissues strengthen rather than becoming overloaded.
Slow progress now helps you avoid setbacks later.
2. Do I need to strength train to help with running?
Running is essentially a series of single-leg hops.
If the muscles around your hips, glutes, and calves aren’t doing their job, other areas — like your knees or lower back — often take the strain.
Focus on building strength with exercises like:
- Single-leg calf raises
- Split squats
- Side-lying hip exercises
These movements help improve stability and power so your body handles running forces more efficiently.
A simple test: if you can’t perform 20 controlled single-leg calf raises, your calves and Achilles tendon may not yet be ready for higher running loads.
3. Warm up with movement, not long stretches
Many runners still perform long static stretches before heading out the door.
But research shows this can actually reduce muscle power before activity.
Instead, warm up with dynamic movements that prepare your body for running, such as:
- Leg swings
- Walking lunges
- Light skipping or high knees
These movements activate your muscles and signal to your nervous system that it’s time to move.
Save longer stretches for after your run.
4. Check your running shoes
Your running shoes play an important role in absorbing impact.
Most running shoes last roughly 500–800 km. After that, the cushioning begins to break down, which can affect how your body absorbs force.
If your shoes feel flat, worn, or uneven, it may be time to replace them. Key note – evidence suggests that runners cycle through 3 different pairs of shoes to help prevent injury!
If you’re dealing with ongoing foot, ankle, or shin pain, the issue may not just be the shoe — it could be how your body moves. A physiotherapy assessment can help identify whether strength work, technique changes, or different footwear might help.
Know the difference between soreness and injury
Some discomfort is normal when you increase activity, but certain symptoms shouldn’t be ignored.
- Green light: General muscle soreness that improves within 24–48 hours.
- Yellow light: Pain that warms up during a run but returns afterward or the next day.
- Red light: Pain that changes how you walk or run, or pain that wakes you at night.
If you’re experiencing yellow or red flag symptoms, it’s a good idea to get things checked before a small issue becomes a bigger one.
Want to run stronger this season?
If you’re planning to start running or increase your mileage this spring, we can help.
Our team at The Physio Spot works with runners of all levels — from beginners to competitive athletes — to improve strength, reduce injury risk, and keep you moving.
Book an assessment at our Markham or Stouffville physiotherapy clinic, and let’s build a plan that keeps you running strong all season long. You can also ask about our Running Gait Analysis – we look at measures like cadence, vertical oscillation and foot strike. We provide real-time suggestions to help you prevent running injuries!
FAQs
What are signs I’m running too much, too soon?
- Pain associated with running that doesn’t go away within 24 hours.
- Sharp pain with every step
- Changes in your running or walking form (ie. you’re limping or altering your gait to compensate)
When should I see a physiotherapist for a running injury?
- Ideally, you should consider seeing a physiotherapist as you’re about to start your running journey. Our team can take you through some functional, evidence-based tests and/or a running gait analysis to direct suggestions on optimizing your performance.
- If you’re hurt, sore, feel “heavy legs” or sharp pain, get in to get some direction.
Book your appointment today.
You may also like this blog – Running and Your Pelvic Floor.
