Spring Into Action: Your Guide to the First Long Run of the Year

You’ve felt it, haven’t you? That old familiar feeling when there’s more light at either end of the day, and something is nagging at the back of your mind. Spring is fast approaching, and this is the time when runners, old and new, experienced or eager to start, feel the impulse to get outdoors and clock up some miles.

Whether you are preparing for a late spring, summer, or autumn race or you just want to be more active, this is the time of year when people really come to life. The January rush as people forge resolutions is one thing, but this time of year, with the calendar racing towards March, the urge to run really comes to the fore.

At Ready Sweat Go, this is the time of year we come alive, and if this is an exciting time for you, we’ve got everything you need to make sure you put your best foot forward.

The Weather Chat (But Not as You Know It)

Here’s something most runners never consider: 7°C at 9am feels nothing like 7°C at 2pm. Why? It’s not just about the number on your weather app - it’s about ground temperature, air moisture, and how the sun’s position affects everything from path conditions to your body’s response. If you’re running in the morning, the ground still holds onto night-time temperatures, making those puddles more treacherous than their afternoon siblings.

As with so much in life, timing is everything. If you can’t bear the cold or dampness, then run later…or prepare yourself fully. Most importantly, don’t take the headline figures on your phone at face value. The Feels Like temperature is far more relevant to your needs, and don’t forget about wind and rain.

Clever Kit Choices That Won’t Break the Bank

We’ve discussed clothing and running gear in many of our articles, so we don’t want to spend too long covering old ground (save that for runs!)

So, instead, think about these things.

Do you have a lightweight jacket you can carry? A running jacket that easily folds away into something manageable is a lifesaver. It ensures you are covered for all weather scenarios and will not bog you down with too much weight.

Also, a wind buff is an ideal companion. As we all know, their main function is to act as a compact scarf, but equally, they can be used as an ear warmer and then be wrapped around a wrist quickly when no longer needed. These are ideal for the changeable weather this time of year.

Getting Your Body Spring-Ready

If you’ve been pounding the treadmill or doing some light running already this year, good for you, that’s a great start. However, now you’re going to spend more time outdoors, and potentially across more unreliable terrain, you need to take some additional precautions.

Warming up is essential. Now, this isn’t related to temperature, it means your muscles and joints. If you are running in a natural environment, all manner of hazards could derail your running plans. Stretching and warming your muscles and joints beforehand will reduce your risk of injury.

We’re not going to claim we are experts in this field, so we’ll point you towards trusted specialists with a strong track record when it comes to running warm-ups:

Reform Physio - Runner Specific Warm-Ups

Phily Bowden - Dynamic warm up for runners - My GO-TO Routine before a hard race or a workout to Reduce injury

RAMP Up Your Warm-up - Developed by Dr Ian Jeffreys

If you are new to the RAMP warm-up and would like some more information, please consider the following details:

The RAMP warm-up: Raise, Activate, Mobilise, Potentiate is designed to prepare your body efficiently for running while supporting long-term development. It’s flexible, so you can adjust the phases to suit your needs, focusing more on certain areas depending on what works best for you. 

Raise 

This phase involves increasing body temperature, heart rate, and blood flow, which helps your muscles work more efficiently. It also primes your brain for the movement patterns ahead. 

10–15 minutes of easy, relaxed running. If in a group, start slow and build up gradually. Adding drills like speed ladders, skipping, or short accelerations towards the end can also be helpful. 

Activate

The goal is to engage key running muscles to improve efficiency and reduce injury risk. Resistance bands are particularly effective here. 

Exercises like banded side steps, step-backs, and knee lifts. Bodyweight movements such as walking lunges, squats, or plank walkouts can also work well. Aim for 5–10 minutes of focused activation. 

Mobilise 

Mobilisation improves movement range and biomechanics by including dynamic stretches rather than static ones. 

Leg swings, hamstring sweeps, carioca drills, and hurdle walkovers help loosen joints and improve running mechanics. 

Potentiate 

This final phase switches on your neuromuscular system for fast and efficient movement. It’s about adding explosive drills to fire up your muscles before you start running at speed. 

Short strides, quick footwork drills, and low-level plyometric exercises like bounding or skipping. Keep the intensity controlled but dynamic. 

Following the RAMP warm-up will set you up for a smoother, stronger run while reducing the risk of injury. Adjust it to suit you; over time, you’ll find the best combination of exercises to prime your body for performance.

A First Aid Kit Is An Essential Item

You should also assemble a small first aid kit and keep it handy. If you think you’ll need something on a run, have it with you. Failing that, make sure you keep it in the car or close to your front door at home.

If you’re making up a first aid kit as part of your running routine, please consider the following items:

* Waterproof plasters (various sizes) and blister plasters - for minor cuts and preventing hot spots, plus larger ones for knee scrapes on technical sections.

* Sterile gauze dressings and medical tape - handles larger wounds and provides support where plasters won’t stay put during movement, especially on joints.

* Sterile saline solution and antiseptic wipes are essential for cleaning wounds in muddy conditions and preventing infection.

* Emergency foil blanket or, better, a bivvy bag- lightweight but potentially lifesaving if immobilised on exposed trails, crucial for remote running. Some are insulated and waterproof.

* Compression bandage - multi-purpose item for sprains, slings, and pressure dressings, particularly useful for common ankle injuries.

* Scissors and tweezers - for cutting dressings and removing splinters or thorns encountered on woodland trails.

* Rehydration salts - crucial for treating heat exhaustion and maintaining electrolyte balance during summer runs or ultra events.

Also, it won’t be long before flowers bloom, so if you suffer from hayfever, make sure you have allergy medication at hand.

Planning Your Route

If you have a tried and tested route, stick with it. If you need something new or are a beginner, ask other runners for guidance on where they run. Go online and search running communities or ask about. There’s a lot to be said for exploring but equally, why reinvent the wheel if other runners have already created excellent routes. Examples to look out for include lists from Runners World and Live For The Outdoors, but search locally too.

When searching for a good spring running route, consider factors like terrain, scenery, and accessibility. Parks, riverside paths, and woodland trails offer softer ground that’s kinder on the joints and a backdrop of fresh greenery and spring blooms. 

In Glasgow, Pollok Country Park provides a mix of woodland trails and open paths, with the added bonus of spotting Highland cows along the way. Edinburgh’s Holyrood Park offers stunning views and a mix of road and trail running around Arthur’s Seat. At the same time, Stirling’s Universities Stirling campus and nearby Hermitage Woods provide a scenic and varied route with gentle hills and peaceful lochside paths. 

However, no matter where you are, a local route will be great for you. As an example, if you’re in South West London, Richmond Park delivers wide-open spaces and the chance to see deer roaming freely. Wherever you are, look for routes with a mix of inclines and flats to keep things interesting and, if possible, one that loops back to your starting point for convenience.

Don’t Forget Post-Run Recovery

Post-run is where spring catches many runners out. You finish feeling warm, maybe even a bit sweaty, but your body temperature will drop faster than in winter. Why? Because you’re likely wearing lighter gear and the air temperature is still fairly cool. Pack a warm layer for immediately after your run - your muscles will thank you.

Many runners get excited at this time of year, and we hope you’re prepared to make the most of lighter mornings, brighter nights, and maybe better weather (we don’t promise better weather!). At Ready Sweat Go, we’re looking forward to going out more, and we hope you are, too.