Let’s go: running season is back!
With spring comes a fresh wave of motivation—streets fill with runners, trails come alive, and race events kick back into gear. Whether you’re aiming for a marathon, half-marathon, or a 5K, the season is officially underway. Here’s your complete guide to kick off your training, avoid injuries, and get the most out of every stride.
Get Your Personalized Running Plan
Want a training plan tailored to your level, goals, and timeline?
Sign up here to receive your free program:
Why do so many people start running in the spring?
Spring marks the return of the big classics: the Montreal Marathon, Longueuil Half-Marathon, 10K themed races, charity runs… The race calendar fills up fast, and goals start piling up. But beyond the races, spring is the perfect time to get back into a routine, enjoy longer daylight hours, and clear your mind after winter.
Set a clear goal
Before you start, ask yourself: Why am I running? To improve my health? To beat a personal record? To get back in shape? A good goal is realistic, measurable, and motivating. Examples, finish a 5K without walking, improve your 10K time by 2 minutes, complete your first half-marathon injury-free. Your goals will guide your training and help you build a plan that fits your needs.
Plan your season smartly
Two common mistakes: doing too much, too fast… or waiting until the last minute to start. Here’s how to structure your season:
- 12 to 16 weeks before your race: general prep (strength training, easy runs, cardio base)
- 8 to 10 weeks before: race-specific phase (increase volume, work on target pace)
- 2 to 3 weeks before: tapering (gradual decrease in volume to stay fresh for race day)
Need help building a solid plan? A physio or a specialized coach can guide you through a realistic, progressive training program.
Avoid common spring injuries
Every spring, the same issues show up: shin splints, knee pain, plantar fasciitis…
Why?
- Increased mileage too quickly
- Poor running technique
- Lack of strength training
Our advide
- Strength train regularly
- Improve mobility
- Listen to your body and see a physiotherapist at the first sign of pain—not when it’s already too late
Not sure you’re ready to start?
Getting into running—or coming back after a break—can feel intimidating. But every step counts. You don’t need to be an elite athlete to run a race.
At NxtG Physio, we work with all types of runners:
- Beginners looking to get back in shape
- Parents aiming for a personal challenge
- Athletes chasing a new personal best
With the right support, you can do it at your own pace.
Ready to lace up?
Running season is more than just a race calendar—It’s an opportunity to take care of yourself, push your limits, and join a community. Need help building your plan, treating a nagging pain, or getting a professional opinion? Our physiotherapists and coaches are here for you.
Have a great running season!
Start Strong – Download Your Running Plan
