The past few months I’ve been holed up in an exercise room with my rowing machine, Bosu and free weights trying to stay in shape. This winter’s been a brutal one and I’m excited for temperatures that will allow me to return to the beach, the trails and the courts to exercise outside. A few spring days have popped up that got me and a lot of others out pounding the pavement. How I love the sweet smells of soft dirt disturbed by hyacinths and daffodils peeking out of the ground. Before stepping out onto the sidewalk, grass or court it’s important to know the differences you’ll be facing as you do your training outdoors.
“This winter stopped lots of folks from working out outside.” said Harold Sanco, personal trainer and tennis instructor on Capitol Hill. “Transition slowly because outdoor running is different from running indoors,” To avoid overuse injuries, Sanco recommends setting goals and strength training to keep muscles strong and running efficient. Perhaps the most important advice Sanco gave is to take your time. “People get excited with good weather. You need to slow down and take your time getting back into outdoor training.”
Sanco also said we tend to forget to prepare for the stress of running outdoors. “We need to work on flexibility and core strength as well as strength and cardiovascular endurance. “Add some uphill training for speed work and have days where you do more distance on a flat surface. Training should mimic the path of the race you signed up for.”
Functional Training Specialist Harvey Johnson agreed. He said off-season training that focuses on strength needs to change when you start running outside. “Once a person decides what kind of race they want to run and determine a fitness level, then your focus shifts – lower the weight and increase your bilateral exercises (alternate lunges, squats, etc.).” He said you need to create a strength program that addresses imbalances and matches your running program. You start working on muscular endurance to match running endurance training.
Don’t Rush Into Your Training
Johnson advises staying in each phase for about four to six weeks then back to strength training phase for only two weeks. The phases: indoor training focusing on strength; begin running outdoors and shifting to lighter weights and bilateral exercises. Then two weeks back to strength. He said you can also challenge your balance and reactive ability with lateral lunges and push back to a one-legged balance. “You want your body to be able to react immediately to surprises on the run.” Johnson lays out a strategy: Day One: run; Day Two: strength; Day Three: Rest. Then repeat. Notice how your body is responding after a few weeks. Maybe you don’t need a rest day. For example: Run day, strength day run day rest day.
“Recovery looks different for different people,” said Johnson. “Reflect inwardly and see what works for you. Slide your rest day depending on how you are feeling. Do you feel strong and refreshed after a run and strength session or do you feel tired and weak?”
Exercising outdoors offers superior physical and mental benefits compared to treadmill running because it engages more stabilizing muscles through varied terrain. It boosts immune system function, increases Vitamin D intake from sunlight, lowers cortisol for stress management and improves mental health through natural scenery and increased serotonin levels. The need to turn corners, manage slopes and adjust footing strengthens ankles, calves and hip stabilizers which are often underused on flat, repetitive treadmill belts. Running outdoors gives us added variability and keeps us mentally strong and adaptable to our environment.
Often-overlooked benefits of running outdoors are the many things we experience that make us feel good. Flowers blooming along a trail, a cardinal sighted on a branch, noticing unusual cloud formations or seeing a friend along the way are all scientifically beneficial moments for us. Even brief experiences of awe yield a host of benefits including an expanded sense of time and enhanced feelings of generosity, well-being and humility, according to a study from UC San Francisco.
Despite being told for decades that running will destroy your knees by more than one authority, a study from the Journal of Bone and Joint Surgery compared 675 runners and concluded that the arthritis rate of marathon runners was well below that of the average American. When running on trails outside, did you realize the softer surface is gentler on your knees, hips and back than concrete or a treadmill?
The Washington metro area is loaded with all kinds of races this spring. They are a fun way to enjoy our Nation’s Capital, but you don’t want your outdoor activities cut short by injuries. Be sure to address imbalances in your running program, spend time recovering and above all, listen to your body.
Spring training isn’t just about logging miles but its about rediscovering rhythm, resilience and the simple joy of moving through the world again. As you lace up and head outside, let patience guide your progress and awareness shape your routine. The finish line may be your goal, but the real reward is how you get there. You want to be stronger, more balanced and fully engaged with every step, breath and moment along the way.
Races in the DMV
April 2026 (peak season)
• Cherry Blossom 10-Mile & 5K – April 11 -12 (DC) Iconic, lottery-based race during peak bloom.
• Congressional Cemetery Cherry Blossom 5K – April 12 (DC)
• Spring Backyard Burn (trail series) – April 12 & 19 (Lorton/Reston, VA)
• Arlington Bunny Hop 5K – April 18 (Arlington, VA)
• Springburst 10K + Fun Run – April 18 (Glenn Dale, MD)
• AKT Spring 5K/10K – April 18 (Alexandria, VA)
• Active for Autism 5K & Kids Dash – April 19 (Alexandria, VA)
May 2026
• Capitol Hill Classic (10K & 3K) – May 17 (DC)
• Healthy Kids Running Series continues – through May 17 (DC) Nearby (within 1-2 hours)
• Annapolis Running Festival – March 21 (MD)
• Delaware Marathon Running Festival – April 19
(Wilmington, DE)
Quick Picks by Goal:
• Big, high-energy race: Rock ‘n’ Roll DC, Cherry Blossom 10-miler
• Fast PR course: Cherry Blossom, Annapolis
• Trail/low-key: Backyard Burn series
• Beginner-friendly 5ks: Bunny Hop, Springburst, Autism 5k
• Family/kids: Healthy Kids Running Series
To contact Harold Sanco: [email protected]. He holds on-line conditioning classes twice a week.
To contact Harvey Johnson: [email protected].
Pattie Cinelli, who has been writing for the Hill Rag since the 1980s, has been enjoying exercising outdoors for decades.
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