Spring for many is a return to trails, and reminding ourselves of all the great runs we had in our recent past.

Spring is an amazing time of renewal, change, and awakening after the doldrums of winter. Spring for many is a return to trails, and reminding ourselves of all the great runs we had in our recent past. As you pick up your training here are a few tips to keep you (and your local trails) happy and healthy.

Return to running

Many athletes take the winter season as a time to regroup and are drawn outside with slightly warmer temperatures and longer sunny days. Patience is the key to returning to running in spring. Don’t increase your training more than 10 to 15 percent (mileage or time) as you return back to where you were in summer and fall. Playing it smart on your first runs will help you have a long, injury-free season.

Be kind to your trails

The beauty of your local trails requires a lot of early season rain and runoff to produce the amazing wildflowers, tall grasses and greenery that make trail running an amazing experience. This means a few weeks of muddy trails, and a few more runs on the roads or cross training instead.

Train in layers

The beauty of early season trail runs can put you in a tough spot if you don’t go out prepared. Getting caught in a cold spring rain, exposed on a windy open trail, or a significant temperature drop late in the day can put you in danger.

Related from Trainingpeaks.com: Hal Higdon’s Top 10 Running Tips

Hydration

Warmer days will have you sweating far more than you did in the colder months. Take the time to reacquaint yourself with your running hydration plan.

Check your equipment

Safety and comfort go hand in hand. Spring is great time to go through your equipment and see what needs replacement before training is in full swing.

Spring is a time to set the tone for the rest of the season. Patience in March and April pays off in June and July when you want to be in harder training and racing. Take time now to start practicing your nutrition and understanding how your body operates best.

Lastly, be a good steward on your trails. Our sport is growing rapidly and we are responsible for treating our training grounds with respect. The time is now to preserve and protect our trails—be an advocate for the trails you train on everyday. Get involved!

This article originally appeared on Trainingpeaks.com.

Andrew Simmons is a USATF Level 2 and TrainingPeaks Level 2 certified coach and the founder/head coach of Lifelong Endurance. Athletes who want to improve their race times in distance running have found major success with his Individual Coaching and Training Plans. Andrew resides in Denver, Colo., where he still trains as a competitive amateur. Follow Coach Andrew on Facebook , Instagram, and Twitter.