Which Type of Spring Runner Are You? (And How Not to End Up in PT)
5 Common Spring Patterns We See, and How to Stay Injury-Free This Season
Spring’s here, and you're ready to get back to it. Whether you're signing up for a 5K, a half marathon, or just trying to outrun winter, you’re probably ready to spend more time outside and move your body again.
But as physical therapists, we see a pattern when the weather warms up. People get excited (rightfully so!) about the seasonal shift, jump back into running (or hiking, or yard work...) a little too hard, a little too fast.
And more often than not, when someone comes to see us at Restore, we can tell which type of spring runner they are.
So ... which one are you?
Find Your Runner ‘Type’ + Real Advice
The “Fly and Die” 🏃♂️
Logs 5 miles after 5 months off. Feels invincible. Can’t walk two days later.
The weather’s finally nice, you’re motivated and inspired, and suddenly you’re out there running like no time has passed.
Here’s the thing: your enthusiasm’s back, for sure. But your muscles & joints? They haven’t caught up yet.
When you go from zero to five miles (or five to ten) without giving your body time to adapt, it puts a ton of strain on your soft tissues. The result?
Common injuries we see:
Achilles tendonitis
shin splints
plantar fasciitis
and other frustrating “I thought I was fine…” injuries that pop up a week or two later. Even if your endurance is there, that doesn’t mean your calves, knees, and feet are.
How to avoid these issues:
Follow the 10% rule: don’t increase mileage more than 10% per week
Take rest days (yes, even if you feel “fine”). Recovery matters just as much as mileage.
Vary your training with strength work or walks to reduce repetitive load
Consider a PT check-in to assess your mechanics and baseline before ramping up
Getting back into running is awesome. Getting back sustainably is smarter.
The “Stretching Is a Scam” Runner🧘♀️
Doesn’t warm up. Doesn’t cool down. Wonders why their hamstrings hate them.
This runner is excited, short on time, and stretching just feels... optional.
But here’s the thing: when your muscles are tight, underprepared, or fatigued, they don’t absorb stress well. That force ends up in places it shouldn’t. Like your joints, tendons, and lower back.
We often see things like hamstring strains, low back tension, calf tightness, and recurring IT band issues in runners who skip mobility work.
How to avoid it:
Do a dynamic warm-up before your run (think movement, not static holds)
Add a 5-minute cooldown routine afterward (yes, even just a few targeted stretches)
Use mobility work between runs to improve range of motion and reduce tightness
A little bit of prep can save you a lot of recovery time. Your hamstrings will thank you.
The “I Run So I Don’t Have to Lift” 💪
Avoids strength training like it’s poison. Gets injured anyway.
This runner shows up every spring, too. They love the miles, hate the gym, and figure that if they’re running consistently, that must be enough.
But here’s the thing: strength supports running. Period.
Weak hips and glutes lead to poor form and overuse injuries. A weak core can throw off your posture and contribute to low back, hip, and knee pain. It’s all connected—and when one link is off, everything else works harder to compensate.
How to avoid it:
Add two days of basic strength training to your week (think: bodyweight, bands, or light weights—not max deadlifts)
At Restore & Olympia we help runners create strength plans that fit their goals and their lives
Don’t skip the work that makes running safer in your body and better for it.
The “These Shoes Are Fine”👟
Last year’s sneakers have 700 miles on them. Still lacing them up like they’re brand new.
We see this runner every spring as well. The sneakers are comfortable, they look fine, and they’ve only been worn for a year.
But here’s the thing. Just because a running shoe is only a calendar year old and appears to be in good shape, what matters is how many miles – treadmill, road, or trail – you’ve put on those shoes in that calendar year.
If you run 5 miles a week, that’s about 300 miles per year. At this point, sneakers lose support and shock absorption, which can lead to:
plantar fasciitis
knee pain
shin splints
How to avoid this:
Calculate your miles per year
Check the soles of your sneakers
Replace your sneakers every 300-500 miles no matter when you bought them
Don’t wait for pain to be the reason you retire your shoes.
The “Fuel? I’m Good”💧
Skips water. Eats nothing. Crashes halfway through the run.
At Restore, we look for root causes of your pain. Not just at what hurts. And sometimes that physical pain stems from what you eat and drink – or what you don’t.
Nutrition and hydration aren’t just for marathoners. They affect performance and recovery at any level. Without eating and hydrating well you might:
feel sick when you run or after finishing a run
not have enough energy to complete your miles
suffer from cramps or a headache
feel weakness, which can lead to physical injury
How to avoid this:
Fuel before and after, hydrate during
Fueling well isn’t extra. It’s part of the care your body needs.
Not a Runner? These Still Apply. 🌱
Maybe you’re not logging miles this spring, but you're in the garden, on the trails, or spending long weekends getting your yard back in shape.
And guess what? We see the same patterns in the clinic:
Doing too much after months of downtime
Using the wrong equipment or pushing through poor form (hello, shoveling injuries)
Ignoring strength, mobility, and recovery because “it’s just yard work” or “just a hike”
The truth is, your body doesn’t care what the activity is. It responds to stress the same way: gradual build-up, or painful burnout.
So even if you're not a runner, the same spring mindset applies: ease in, strength train, fuel well, and listen to your body.
Need support this spring?
At Restore Physical Therapy and Olympia Performance & Fitness, we help people keep doing what they love—whether that’s training for a 10K or spending Saturdays in the garden. If something’s starting to hurt – or you just want a smart, proactive plan – we’re here for it.
Book a visit or reach out with questions. We’re always happy to help.