Spring Into Running ... Safely: 4 Exercises and a 4-Week Plan to Get You Back Outside
- Elena Biagioni PT, DPT, OCS
- Apr 7
- 4 min read
"Happy Spring, Padme PT community! With the snow finally melting and the sidewalks clearing up, I've been seeing a lot of patients who are excited to lace up their running shoes again, and just as many coming in with new aches from jumping back in too fast. This post is for both of you." -Dr. Elena Biagioni PT, DPT
Getting back to running after a winter off is one of the best feelings but it's also one of the most common times I see injuries in the clinic. The good news? Most of them are preventable. Below are my top four exercises to build you up before you head out, plus a realistic 4-week plan to ease you back into a steady jog.
My top 4 exercises for runners
These aren't random picks, each one targets a specific weak link that tends to cause running injuries. Think of them as your pre-season tune-up.
EXERCISE 1 Single-leg bridges Running is a single-leg sport. Every stride puts all your weight on one leg at a time. Single-leg bridges build the hip and core strength needed to handle that load, which takes stress off both your hips and your knees and helps you maintain good form as you fatigue.Start with a double-leg bridge, progress to an eccentric (slow lower) variation, then work toward a single-leg hold. Goal: 2–3 sets of 15 reps, progressing toward a 20–30 second hold |
★ Runners who could hold a single-leg bridge for 20–29 seconds on their weaker side had a 64% lower risk of running-related overuse injury compared to those who could only hold it for under 10 seconds. |
EXERCISE 2 Side planks Your lateral hip and core stability keep your pelvis level when you run, without it, every step creates a side-to-side wobble that strains your knees, hips, and lower back. Side planks are one of the best ways to build this stability.Start with a modified (knee-down) side plank, progress to a full stacked-foot plank, then add a "jack" (raising and lowering the top leg) for a real challenge. Goal: 60 seconds stacked · 30 seconds side plank jack |
EXERCISE 3 Lateral step-downs Step-downs are a targeted way to strengthen your quads and glutes while teaching your knee to track properly during single-leg loading. They help prevent knee valgus, that inward "cave" of the knee, which is a leading cause of pain in runners.Perform them slowly on a low step, focusing on alignment and control. Progress to a taller step as your strength and control improve. Goal: 2–3 sets of 15 reps, slow and controlled |
EXERCISE 4 Single-leg heel raises Your calf muscles absorb 3–8 times your body weight with every running stride. If they aren't strong enough for that load, lower-leg injuries like Achilles tendinopathy and plantar fasciitis are quick to follow. Heel raises are the gold-standard exercise for building this capacity.Start double-legged on flat ground, progress to a single leg, then work toward doing them off the edge of a step for the full range of motion. Goal: 2–3 sets of 20–30 reps per leg |
How to ease back into running
One of the most important things I tell patients: don't try to pick up where you left off in October. Your cardiovascular fitness comes back faster than your tendons, bones, and connective tissue can adapt, which is exactly when injuries happen. Here's how to bridge that gap:
Run on alternating days, especially in the first few weeks
Use a run-walk interval format to start (see the plan below)
Increase your jogging interval by 30 seconds every 2–3 runs
Once running continuously, increase total distance by no more than 10% per week
Warm up and cool down — don't skip these
Before your run, spend 5 minutes on dynamic movement to wake your body up:
High knees, butt kicks, Frankenstein walks
Lateral lunges, heel raises, skater jumps
After your run, cool down with static stretches. Hold each for 30–60 seconds, twice per side:
Quads, hamstrings, calves
Hip flexors, IT band
Know your pain: when to push, when to stop
A question I get constantly: "Is this pain normal?" Here's my general guide. If you're in the green, you're okay to train through it. If you're in the red, please rest and come see us.
OKAY TO TRAIN
| STOP AND REST
|
Your 4-week return-to-run plan
Each session follows the same structure: dynamic warm-up → interval run → cool-down with static stretches. Aim for 3 non-consecutive days per week (e.g., Monday / Wednesday / Friday).
Week | Interval Format | Total Time |
Week 1 | 5 min walk warm-up → Jog 30 sec / Walk 90 sec → 5 min walk cool-down | ~30 min |
Week 2 | 5 min walk warm-up → Jog 60 sec / Walk 60 sec → 5 min walk cool-down | ~30 min |
Week 3 | 5 min walk warm-up → Jog 90 sec / Walk 30 sec → 5 min walk cool-down | ~30 min |
Week 4 | 5 min walk warm-up → Jog 2–3 min / Walk 30–60 sec as needed → 5 min walk cool-down. Gradually extend jogging until running continuously for 20–30 min. | ~30 min |
Ready to get back to running safely this spring? Whether you're starting fresh or returning from injury, we'd love to help you build a plan that's right for your body and your goals. |
About the Author
Elena Biagioni PT, DPT, OCS is a licensed physical therapist at Padme Physical Therapy with a whole-body approach to care. She specializes in shoulder, knee, hip, and back injuries, and has a particular passion for helping runners return to the sport they love, a journey she knows firsthand. Elena believes that movement is medicine and is so happy to have made it her life's work.
Interested in working with Elena? Schedule an appointment
