Navigate variable weather, build your base fitness, and prepare for the running season ahead.
Mud Season
Trail shoes essential
40-60°F
Light layers ready
Pollen High
Meds + timing
Rain Ready
Light jacket packed
Light rain can be refreshing - don't skip runs for drizzle, just dress appropriately
Light rain jacket with vents prevents overheating while keeping you dry
Use waterproof phone pouches and consider water-resistant headphones
Change out of wet clothes immediately and dry shoes with newspaper
Spring weather changes fast - check forecast right before heading out
Removable layers are key when morning chill gives way to afternoon warmth
Start runs into the wind when fresh, return with it at your back when tired
Have indoor backup plans for severe weather days
Increase weekly mileage by no more than 10% as you shake off winter fitness
Most spring runs should be conversational pace to build aerobic base
Include 4-6 x 20-second strides after easy runs to maintain leg turnover
Add bodyweight exercises to prevent injury as mileage increases
Track pollen counts - tree pollen peaks early spring, grass later
Run after rain when pollen is washed down, avoid windy high-pollen days
Take antihistamines 30-60 minutes before running if needed
Shower immediately, wash running clothes, rinse sinuses after outdoor runs
$100-130
$130-160
$120-150
$80-110
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