Getting Back into Running This Spring in Brampton

There is a particular moment every March when Brampton runners start to reappear. The sidewalks are mostly clear, the mornings are a little brighter, and the trails along Etobicoke Creek and through the city’s parks start calling again. After months of treadmill sessions, indoor workouts or, for many people, a complete break, it is tempting to head out and run the same distance you managed last fall.

That enthusiasm is worth protecting. Many running injuries happen in the first few weeks of a return, when the heart and lungs feel ready but muscles, tendons and bones have not yet caught up. A gradual, planned approach lets you enjoy the season instead of spending April nursing a sore shin.

This guide is for anyone returning to running, from new beginners who started a walk-run program last year to experienced runners coming off a winter break. The pharmacists at Pharmasave WestBram on Pertosa Drive can help with foot care products, pain relief questions and, for some minor injuries, a direct assessment.

Why the first few weeks carry the most risk

When you take time off, cardiovascular fitness declines, but it also comes back relatively quickly. Tendons, ligaments and bones adapt more slowly to running’s repeated impact. That mismatch is the main reason people get hurt in early spring: you feel capable of more than your body can safely absorb.

Other factors increase risk too. Running surfaces change from treadmill belts to pavement and trails. Shoes that sat in the closet all winter may be more worn than you remember. And spring weather in Peel Region can swing from mild to icy in a day, so footing can still be uncertain in early March.

Keeping these factors in mind helps you set expectations. The goal for the first month is consistency, not distance or speed.

Building back gradually

A gradual plan depends on how long you have been away and how fit you were before. Some general principles:

• If you have had a few weeks off, start at around half your previous weekly distance and build over several weeks.
• If you have had several months off or are new to running, consider a walk-run approach, alternating short running intervals with walking breaks, and gradually lengthening the running portions.
• Increase total weekly running gradually rather than in big jumps, and include easier weeks every so often.
• Keep most runs at a conversational pace, where you could speak in full sentences.
• Leave rest days between runs at first, filling them with walking, cycling or strength work.

If you have a heart condition, diabetes, high blood pressure, or other health concerns, or if you have been inactive for a long time, talk with your doctor before starting. The Canadian 24-Hour Movement Guidelines are a helpful reference for general activity targets.

Choosing and replacing running shoes

Shoes do not need to be expensive, but they should be comfortable and suited to running. Some points to consider:

• Try shoes on later in the day, when feet are slightly larger, and wear the socks you will run in.
• Leave a thumb’s width of space beyond your longest toe.
• Choose comfort over looks or brand loyalty.
• Replace shoes when the cushioning feels flat, the tread is worn, or you notice new aches that were not there before.

If you have flat feet, high arches or a history of foot pain, a specialty running store or a foot care professional can help. Over-the-counter insoles and arch supports are available and may help some people. The pharmacy team can show you options and explain the differences.

Common aches: shin splints, knees and Achilles

Some aches are especially common in returning runners:

• Shin splints cause pain along the inner edge of the shinbone. They are often linked to doing too much too soon, hard surfaces or worn shoes.
• Runner’s knee causes pain around or behind the kneecap, often worse going downstairs or after sitting.
• Achilles tendon pain affects the back of the heel and lower calf, often stiff first thing in the morning.
• Plantar heel pain causes pain under the heel, often with the first steps of the day.
• Calf and hamstring strains often happen during faster efforts or hill running.

For mild aches, reducing distance and intensity, using cold or heat as appropriate, and gradually returning tend to help. Non-prescription pain relievers and topical products may help with discomfort, but they are not suitable for everyone. Ask your pharmacist which, if any, is appropriate for you, especially if you have heart, kidney or stomach conditions or take blood thinners. Follow your label directions.

Ontario pharmacists can assess and, where appropriate, prescribe for mild muscle strains and sprains. Learn more on our muscle strains and sprains page.

Pain that should stop you running

Some pain is a signal to stop and get assessed rather than push through:

• Sharp or localised pain over a bone, especially if it hurts when you hop or press on it, which can suggest a stress fracture
• Pain that worsens during a run or causes you to limp
• Swelling, warmth or bruising
• Pain at night or at rest
• Pain that does not improve after a week or two of reduced running
• Chest pain, unusual shortness of breath, dizziness or fainting during exercise, which need immediate medical attention

A doctor, physiotherapist or sports medicine clinic can assess persistent running injuries.

Looking after your feet and skin

Running is hard on feet and skin, and small problems can derail a training plan:

• Blisters usually come from friction. Well-fitted shoes, moisture-wicking socks and blister pads on hot spots can help. Avoid popping intact blisters.
• Black toenails can come from toes hitting the front of the shoe, especially on downhills. Check shoe fit.
• Chafing happens where skin rubs against skin or clothing, often inner thighs, underarms and nipples. Anti-chafing balms and fitted, seamless clothing help.
• Athlete’s foot can develop with damp shoes and socks. Dry feet thoroughly, change socks and let shoes air out.

Our pharmacists can also help with calluses and corns, which often develop on runners’ feet. People with diabetes should take any foot blister or sore seriously and ask for advice promptly.

Spring sun and allergies on the trail

As days lengthen, UV exposure increases, even when the air still feels cool. Wear sunscreen on exposed skin, a cap and sunglasses for longer runs. Choose a water-resistant sunscreen and reapply on long outings.

Spring also brings tree pollen. Runners with seasonal allergies may notice symptoms on early-morning runs. Ask your pharmacist about allergy management if this affects you.

Strength, mobility and recovery

Running alone does not build all the strength runners need. Two short sessions a week of strength training, focusing on hips, glutes, calves and core, can help reduce injury risk and improve running economy. Simple exercises like squats, lunges, calf raises, bridges and planks can be done at home.

Mobility work does not need to be elaborate. A few minutes of gentle movement for the ankles, hips and upper back after a run, or on rest days, helps many runners feel looser. Foam rollers and massage balls are popular for easing tight calves and thighs; they can feel intense at first, so use moderate pressure and avoid rolling directly over bones, joints or an acute injury.

If you commute by car on the 410 or 407 or spend long hours at a desk, your hip flexors and hamstrings may feel tight when you first head out. Building a short warm-up of brisk walking, leg swings and gentle lunges before each run helps the body make the transition from sitting to running.

Recovery matters as much as the runs themselves. Prioritise sleep, eat regular meals with carbohydrate and protein, and drink fluids before and after running. Gentle mobility work and walking on rest days can ease stiffness.

A sample first month back

Here is one example of how a cautious return might look for someone who was running comfortably last fall and took the winter off. It is an illustration, not a prescription:

• Week 1: Three sessions of mostly easy jogging with walking breaks, kept short.
• Week 2: Three sessions, slightly longer, still with walking breaks as needed.
• Week 3: Three or four sessions of continuous easy running at a comfortable pace.
• Week 4: Lighter week to consolidate before building further.

Adjust based on how you feel. Persistent soreness that lingers into the next run is a sign to ease off.

Lace up with support from Pharmasave WestBram

Spring is a wonderful time to get back on the roads and trails. A gradual plan, good shoes and attention to small aches will help you enjoy the whole season.

Stop in at 100 Pertosa Drive, Brampton, ON L6X 0H9 for foot care and injury advice, or call (905) 454-5111. Our contact page lists store information, and you can request a pharmacist consultation on the booking page.

This article is general information for recreational runners. It is not personalised training or medical advice; consult a pharmacist, physician or physiotherapist about pain, injuries or health concerns before increasing activity.