The Ultimate Spring Running Gear Guide

Daffodils are blooming and the evenings are getting longer, after the seemingly never-ending winter, spring is finally here.

Whether you've been running all winter, whatever the weather, or retreated inside to the treadmill our spring running guide has everything you need from tips to the best gear and hydration to make the transition to warmer weather smooth and injury free.

Your running shoes are always your most important piece of kit. As spring arrives, the biting cold of winter may be over, but unpredictable weather is still a factor - from April showers to sudden heatwaves.

• Choose trainers with a GORE-Tex upper. Many brands release waterproof versions of their most popular running shoes during autumn and winter, but these are just as useful for wet spring days.
• Opt for shoes made from breathable fabrics. Mesh vents on the upper help boost airflow, allowing moisture to escape and reducing your risk of blisters and soggy feet.
• Prioritise comfort and fit, since changing weather can mean anything from dry, warm runs to damp, chilly mornings.

By selecting the right pair, you’ll stay comfortable and protected, no matter what spring throws your way.

Well-fitting trainers will go a long way to preventing blisters, so make sure you choose the best running shoes for you. Get your free gait analysis at your local Runners Need store. Using video technology to analyse how your feet respond to every step, our expert fitters can assess your biomechanics and running style to ensure you're running in the perfect trainers.

If you're heading for the blossoming trails, ensure you're wearing a proper trail running shoe rather than a road running shoe. Trail shoes are usually constructed from a no-sew, sock like, full piece upper to help protect your foot. They're also specially designed with deeper lugs and a more aggressive tread pattern to grip rugged terrain giving you more stability on slippery surfaces. They're also made from tougher stuff with hidden plates and toe protectors to help protect your feet from bruising from rocks and roots.

Hot and sweaty feet are one of the main causes of blisters, as moisture inside your shoes increases friction. While breathable trainers help, choosing the right socks is essential to reduce your risk of soreness and rubbing.

• Invest in technical running socks designed to keep your feet cool and wick moisture away from your skin.
• Prioritise socks made from technical, sweat-wicking fabrics that help manage moisture during your run.
• Look for mesh ventilation under the arch to boost airflow and keep your feet dry.
• Choose socks with flat seams to reduce irritation and rubbing.
• Ensure a snug fit to prevent your socks from bunching or slipping inside your shoes.

The right pair of running socks can make a significant difference in comfort and help you stay blister-free throughout your spring runs.

Choosing the right running clothing is crucial for comfort and performance, especially during the unpredictable spring months. Always opt for sweat-wicking, quick-drying, and breathable gear to keep you cool and running comfortably.

Spring’s changing temperatures can make it tricky to know how to dress. That’s why layering is your best friend - it allows you to adapt to whatever the weather brings.

• Layer up: Wear multiple light layers so you can easily adjust as you warm up or if the weather changes.
• Choose the right fabrics: Select sweat-wicking, quick-drying, and breathable materials to keep moisture moving away from your body and help regulate your temperature.
• Look for smart features:
  • Mesh ventilation panels for extra airflow
  • Seamless construction to prevent rubbing and chafing
  • Built-in UV protection to shield your skin from the sun
• Avoid cotton: Cotton traps heat and absorbs sweat, keeping moisture against your skin and increasing your risk of chafing.

The best part about layering is flexibility - if you start to feel too warm, simply remove a layer and tie it around your waist. With the right clothing choices, you’ll stay dry, comfortable, and ready for any spring run.

• Base layers and mid-layers make up your two main top layers giving you great versatility whatever the weather.
• On warmer but dry spring days wear only a base layer or mid layer. For those lighter but wet days easily team a base layer with a light running jacket to stay cool and dry.

Although it sounds counterintuitive look for wool layers that are designed to keep you cooler. Wool is naturally sweat-wicking and quick-drying. It's also naturally antibacterial so perfect for running on those hotter days.

Similarly, long-sleeved base layers designed for colder winter days are great for spring running. Although we immediately think of short sleeves or vests to keep cool, tight long-sleeved layers that wick away moisture will keep you cool and have the added advantage of shielding your skin from the emerging sun.

Spring is notorious for its unpredictable weather - clear blue skies can quickly turn to pouring rain. Don’t get caught out and end up with wet, uncomfortable fabric during your run.

What to Look For in a Spring Running Jacket:

• Choose a water-resistant jacket to keep the rain out and help you stay dry.
• Prioritise breathability so sweat doesn’t get trapped inside, keeping you comfortable even during intense runs.
• Look for lightweight materials that won’t weigh you down if you need to carry the jacket or tie it around your waist.

A well-chosen jacket ensures you’re prepared for whatever spring weather throws your way, letting you focus on your run instead of the forecast.

Your choice of underwear can make a significant difference to your comfort on a spring run - and this applies to everyone, not just women.

Tips for Choosing the Right Running Underwear:

• Avoid cotton, as it retains moisture and increases your risk of chafing and discomfort.
• Opt for technical fabrics that wick sweat away from your skin and dry quickly.
• For women, select a sports bra with added mesh ventilation to help keep you cool during warmer runs.
• Look for seamless designs to minimise rubbing and irritation.

Selecting the right underwear ensures you stay comfortable and focused, no matter how unpredictable the spring weather gets. 

Spring often marks the return of shorts weather - unless you tend to get cold on your runs. Choosing the right legwear can help you stay comfortable and avoid common issues like chafing.

Tips for Choosing Spring Running Legwear:

• If you’re concerned about chafing, try 2-in-1 shorts with a tight inner layer and a looser outer layer for extra coverage.
• Good running shorts should feature either a mesh liner or built-in underwear for added comfort and support.
• If shorts aren’t your preference, opt for full-length or 3/4 length running tights. Choose lightweight, quick-drying, and breathable fabrics to stay cool.
• With warmer weather, it’s safe to pack away your thermals until next winter.

Selecting the right legwear ensures you’re comfortable, cool, and ready for every spring run. 

• Staying hydrated on a spring run is vital, especially if you're heading out on a long run. With the rise in temperature you're more likely to become unknowingly dehydrated. 
• From handheld water bottles to hydration belts that sit comfortably around your waist to hydration bladders there's no excuse for not taking water with you. All ergonomically designed, these products are perfect whatever your distance. 

To help maintain proper hydration and balanced electrolyte levels during, and after your run, drinking diluted sports drinks or using hydration tablets will provide your body with the best combination of electrolyte replacement and rehydration to stay cool, and run easy.

The right headwear can make a big difference during your spring runs, protecting you from the elements and keeping you comfortable.

Tips for Choosing Spring Running Hats:

• A good cap or visor shields your face from both sun and rain, and helps keep sweat out of your eyes.
• Look for styles with loose-fitting, mesh panels at the back for better ventilation and breathability.
• For early morning or late evening runs, when it’s still cool, consider a hat or headband to keep your ears warm.
• Choose technical fabrics like fleece for sweat-wicking and breathability, ensuring you stay dry and comfortable.

With the right hat, you’ll be prepared for everything from bright sunshine to unexpected showers on your spring runs. 

Protecting your skin from the sun’s harmful rays is essential, whether you’re heading out for a short run or tackling a marathon.

Key Points for Choosing and Using Sun Cream:

• Ensure your sun cream or sunblock offers broad-spectrum protection against both UVA and UVB rays.
• Choose a product with a high SPF to maximise your skin’s defense.
• Look for waterproof and ideally windproof formulations to prevent the sun cream from washing or blowing off during your run.
• Sport sunscreens often contain zinc oxide, which provides extra protection even when you sweat heavily.
• Remember to apply sun cream to all exposed areas, including your lips, to avoid sunburn and irritation.

Using the right sun cream helps keep your skin safe and comfortable, allowing you to focus on your run without worry. 

Just like sun cream, sunglasses are an essential part of your spring running kit for protecting your eyes from harmful UV rays1.

Tips for Choosing Running Sunglasses:

• Always select sunglasses that offer full UV protection to shield your eyes from the sun’s rays.
• Opt for models with grip on the nose bridge to ensure they stay securely in place and don’t slide down your face as you run.

With the right sunglasses, you’ll keep your eyes comfortable and protected, no matter how bright the spring sunshine gets.

Running in poorly lit areas, whether at night or in the early morning, requires extra precautions to ensure your safety and visibility.

Why Use a Head Torch for Spring Running?

• A lightweight running head torch helps you clearly see the route ahead, reducing the risk of trips and falls.
• It also makes you more visible to other road and trail users, enhancing your safety in low-light conditions.
• Ideal for trail runs, park routes, or any location where street lighting is limited.

Including a head torch in your spring running kit means you can confidently tackle early or late runs, no matter the lighting.

Don’t let hayfever get in the way of enjoying your spring runs. Allergies can strike suddenly and have a real impact on your performance and comfort.

How Hayfever Can Affect Your Running:

• Hayfever can hit mid-run, making you feel more tired or short of breath than usual.
• It can affect your breathing, both from your chest and through your nose, which can impact your cardiovascular performance.
• When your immune system is working overtime, your body may feel more fatigued and your concentration can suffer.

Tips for Runners with Hayfever:

• Avoid areas with high air pollution and heavy vegetation, such as parks and trails, especially on days with high pollen counts.
• Consider running during times when pollen levels are lower, like early morning or after rain.
• Carry any necessary allergy medication and use it as recommended by your doctor.

With a few precautions, you can keep hayfever from spoiling your spring running routine.

Even though the days are getting longer, it’s still crucial to stay visible when running in low light to ensure your safety.

How to Stay Visible on Spring Runs:

• High visibility is essential - look for reflective details on your jacket and shoes.
• Consider wearing reflective bibs or strips for added visibility.
• Flashing LED lights can make you even more noticeable to drivers and other road users.
• Choose the visibility option that feels most comfortable for you, so you can focus on enjoying your spring run.

Staying visible means you can make the most out of your runs, no matter the lighting conditions