Medically reviewed by Dr. Tom Biernacki, DPM — Board-Certified Podiatric Surgeon — Balance Foot & Ankle, Howell & Bloomfield Hills, MI. Last updated April 2026.

Michigan’s Spring Running Season: A High-Risk Period

Michigan runners who have maintained minimal training through the cold winter months face a high-risk period when spring arrives — the combination of renewed motivation, pleasant weather, and significantly increased training volume following winter deconditioning creates a perfect setup for overuse injuries. At Balance Foot & Ankle in Howell and Bloomfield Township, Michigan, we see a predictable spike in plantar fasciitis, metatarsal stress fractures, Achilles tendinopathy, and shin splints every March through May as eager runners ramp up too fast.

Assessing Your Winter Fitness Baseline

Honest assessment of where you actually are fitness-wise — not where you were last fall — determines safe spring training starting volume. A runner who did minimal training through December-February should treat themselves as if returning from a rest period: start at 50% of peak fall volume and build from there. The musculoskeletal system deconditions faster than cardiovascular fitness — you may feel like you can handle more mileage than your tendons, bones, and ligaments are ready for.

The 10% Rule with Spring Adjustment

The standard 10% weekly mileage increase rule is appropriate through the spring buildup, but apply it to your actual current fitness baseline — not your hoped-for starting point. If you’re returning after a rest month, start lower. Additionally, spring surfaces matter: transitioning from treadmill running to outdoor roads and trails increases injury risk because the surface variation challenges muscles and tendons differently. Ease this transition gradually rather than switching entirely at once.

Footwear Assessment Before Spring Training

Check your running shoes before spring buildup. If you ran more than 400 miles in your current shoes before winter, replace them before adding spring mileage — worn midsole foam provides significantly less cushioning and contributes to overuse injuries. Check also for proper fit — foot size can change seasonally, and shoes that fit in fall may not fit optimally in spring when feet are less swollen.

Pre-Season Podiatric Check

Runners with history of foot or ankle injuries, runners with biomechanical concerns, or those planning significant spring race goals benefit from a pre-season podiatric evaluation. Identifying developing issues before they become injuries — assessing custom orthotic fit, checking footwear wear patterns, reviewing stretching and strengthening routines — is far more effective than treating injuries after they occur. Contact Balance Foot & Ankle at (810) 206-1402 for a pre-season running evaluation to start your Michigan spring race season on the right foot.

Foot or Ankle Pain? We Can Help.

Balance Foot & Ankle — Howell & Bloomfield Township, MI

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When to See a Podiatrist Before Race Season

Michigan runners preparing for spring and summer races should address any foot or ankle concerns before ramping up training. At Balance Foot & Ankle, Dr. Tom Biernacki provides pre-season biomechanical assessment, gait analysis, custom sport orthotics, and treatment for training-related injuries.

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Clinical References

1. Fields KB, Sykes JC, Walker KM, et al. Prevention of running injuries. Curr Sports Med Rep. 2010;9(3):176-182.
2. Taunton JE, Ryan MB, Clement DB, et al. A retrospective case-control analysis of 2002 running injuries. Br J Sports Med. 2002;36(2):95-101.
3. Nigg BM, Baltich J, Hoerzer S, et al. Running shoes and running injuries: mythbusting and a proposal for two new paradigms. Br J Sports Med. 2015;49(20):1290-1294.

Your Board-Certified Podiatrists

Dr. Tom Biernacki, DPM

Board-Certified · FACFAS

Dr. Carl Jay, DPM

Board-Certified Podiatrist

Dr. Daria Gutkin, DPM

Podiatrist

Dr. Tom Biernacki, DPM

Dr. Tom Biernacki, DPM is a double board-certified podiatrist and foot & ankle surgeon at Balance Foot & Ankle Specialists in Southeast Michigan. With over a decade of clinical experience, he specializes in heel pain, bunions, diabetic foot care, sports injuries, and minimally invasive surgery. Dr. Biernacki is a member of the APMA and ACFAS, and his patient education content on MichiganFootDoctors.com and YouTube has reached over one million views.