Spring is finally here, and with it comes brighter days, fresher air, and a new chance to kickstart your running training! Whether you're aiming for your first 5K, a fast mile, or maybe even a half marathon or marathon, now is the perfect time to lace up your running shoes and get started. We've got some running favorites for both beginners and seasoned runners.
Why start now?
After a long and perhaps a bit sedentary winter, it can feel daunting to take the first steps towards running, but spring gives us the best conditions. The temperature is perfect – neither too cold nor too hot – and nature comes alive, making every run an experience. Plus, running season is upon us, and having a goal to train for can be the ultimate motivation.
Set a goal and make a plan
Having a clear goal makes training both more fun and more meaningful. Here are some steps to get started:
1️⃣ Choose a race – Check out the spring and summer running events and sign up for one that feels challenging enough. A 5K race can be a good start if you're a beginner, while a mile or longer distance can be a good fit for those who already have some running experience.
2️⃣ Create a training plan – Decide how many times a week you will train and vary between easy distance workouts, intervals and strength training to build sustainable running strength.
3️⃣ Set interim goals – Seeing your own progress week by week provides enormous motivation!
Download one of our running programs to support your training! Available from beginner to advanced
Start slowly – build up gradually
If you haven't run in a while, start slowly. Start by alternating between walking and jogging, and gradually increase both distance and intensity. Training smart is more important than training hard - an injury before the season has even started is the last thing you want.
Challenges for the advanced runner
If you already have a few races under your belt and want to take your running to the next level, spring is the perfect time to fine-tune your training. Maybe you want to beat your personal best in the mile, try a new distance, or take on a cross-country race? To develop as a runner, you need to challenge your body in new ways.
1️⃣ Focus on quality workouts – Add more tempo runs and intervals to your training to improve endurance and speed. Short, fast intervals (e.g. 10 x 400 meters) build explosiveness, while longer threshold runs strengthen your endurance.
2️⃣ Vary the surface – Run on trails, hills and gravel roads to build strength and reduce the risk of injury.
3️⃣ Race your fitness – Use smaller races as tempo runs for your main goal. A 5K can be a good way to evaluate your fitness before a longer race.
4️⃣ Optimized Recovery – Give your body the rest and nutrition it needs to perform. Sleep, recovery sessions, and good nutrition are just as important as the workout itself.
Don't forget strength and mobility
Running training is not just about running. To prevent injuries and improve your running economy, it's smart to supplement with strength training and mobility. Simple exercises like squats, lunges, and hip lifts strengthen your muscles, while mobility training helps you maintain good running technique.
Make running a habit
To be successful, it's important to find a workout routine that works for you. Plan your workouts like you plan other important activities and make them a natural part of your week. Running with a friend, joining a running group, or using a running app can also help you stay motivated.
Tips for races, both for beginners and for those with fast legs
1. Blood circulation (multiple locations)
• Distance: 5 km and 10 km
• One of Sweden's largest exercise races and is held in many cities. The focus is on community and health, no prestige and many walk or jog.
2. Midnight Race (Stockholm, Gothenburg, Malmö, Helsinki)
• Distance: 5 km and 10 km
• Goes in the evening and offers a festive atmosphere with music along the course. Very relaxed and crowd-friendly.
3. The Girl's Mile (Stockholm)
• Distance: 10 km
• One of the biggest races that is just for girls. Lots of beginners and a very encouraging environment.
4. Lidingöloppet - Little Lidingöloppet or Kortloppet
• Distance: 4 km, 10 km or other shorter distances
• Although Lidingöloppet is known for its 30 km race, there are several shorter options that are suitable for beginners.
5. Gothenburg shipyard 10 km (Gothenburg shipyard week)
• Distance: 10 km
• Part of the Göteborgsvarvet week, but shorter than the classic half marathon. Suitable for those who want to feel the atmosphere without running 21 km.
6. Spring Rush (multiple locations)
• Distance: 5 km
• A very easy race for girls that is often combined with a picnic afterwards. No timing if you don't want to, so it's perfect for beginners.
7. Sthlm Trail Run (Stockholm)
• Distance: about 5 km and 10 km
• Trail running in a forest environment, with a calm and pleasant atmosphere. Suitable for those who like nature and want to try trail running.
Celebrate your progress!
Whether you complete your first five without stopping, run faster than you thought you would, or just feel stronger – celebrate it! Enjoying the process is just as important as reaching the goal.
Now let's go!
Spring is here and it's time to take the first steps towards a strong and fun running season. Lace up your shoes, feel the sun on your face and take your first run – you won't regret it. See you at the starting line?
