A PT’s Guide to Spring Training in the PNW
The PNW winter is starting to loosen its grip, and you know what that means—longer days, warmer temps, and the urge to get outside and move. Whether it’s lacing up your trail runners, dusting off the mountain bike, or gearing up for some serious climbing, spring feels like the ultimate reset button. But before you go from zero to 100, let’s talk about the one thing that could cut your season short: injuries.
Every year around this time, we see an influx of people dealing with foot pain from ramping up their mileage too fast, knee and ankle issues from unstable trail conditions, and climbers nursing tweaky shoulders from sudden increases in volume. The common thread? A lack of progression, strength, and recovery strategies to keep up with their ambitions.
The good news? You don’t have to learn the hard way. Here’s how to make this your strongest, healthiest season yet:
1. Build Strength to Handle the Load
Whether you’re running, hiking, climbing, or biking, your body needs a solid foundation of strength to handle impact, prevent fatigue, and keep your joints stable. Prioritize squat variations, deadlifts, step-ups, calf raises, and upper-body pulling exercises (like pull-ups or rows) 2-3x per week. Stronger muscles = less stress on your joints.
2. Ramp Up Intelligently—Not Aggressively
That first sunny weekend might make you want to go all-in, but your body isn’t ready for a massive spike in activity. Stick to the 10% rule—increase mileage, climbing volume, or weightlifting intensity by around 10% per week to avoid overuse injuries.
3. Treat Recovery Like Training
The most overlooked aspect of performance? Recovery. Mobility work, sleep, and nutrition all play a massive role in keeping you moving pain-free. Purposeful, programmed-in rest isn’t just extra—these things help your body handle the demands of outdoor activity.
4. Train for the Conditions You’ll Face
PNW trails aren’t dry, flat, or predictable. Expect mud, snow patches, and uneven terrain, and train accordingly. Add in plyometric drills, agility work, asymmetrical loading, and lateral movements to prepare your body for unexpected slips and quick adjustments.
5. Listen to the Warning Signs
A little soreness is normal, but persistent pain, tightness, or discomfort that lingers beyond 48 hours is your body waving a red flag. Address minor issues before they become major setbacks.
6. Get Ahead of Injuries — Don’t Just React to Them
If you’ve had nagging pain or past injuries that tend to flare up, don’t wait until you’re sidelined again. Proactive rehab and performance-based training can help you build resilience, avoid setbacks, and keep moving all season long.
Want a customized approach to keep you injury-free and performing at your best? Click here to book a FREE consultation with The PATH and make this your strongest season yet.
Dr. Brooks Kenderdine
