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As the temperatures have started to heat up, it’s hard to believe that spring, and pretty soon summer, will be upon us. It’s also at this point that every year it suddenly dawns on everyone that we are charging perilously close towards Christmas.
Though the 2026 winter has been milder, there is the familiar “migration” pattern of people emerging from hibernation. A gradual increase in the number of walkers, cyclists, runners, and no doubt gym memberships also signal the annual uptick that occurs around this time every year.
At a physiological level, likely linked to an important evolutionary need, our body goes through changes with each season. During winter we naturally slow down, with shorter days, colder mornings and more time spent indoors. Though not quite to the extent of a full hibernating slumber, our body must still “wake up” and get back into activity in a gradual way.
The most common mistake, and one that frequently sees people arrive at a physiotherapy clinic, is the consequences of that sudden urge to blast around the Ōrewa estuary because you were comfortably doing it last summer.
Fitness, physical strength and tolerance to any form of load isn’t just like a bank account that you can draw from after months of no deposits. It’s more like a garden that requires regular maintenance. If you have let the weeds go wild, haven’t fertilised or cared for the garden then it will take a bit of TLC and time to get it back to pristine levels.
So how do you get summer ready without ending up injured or burnt out?
First, respect load. Your tissues respond to gradual increases in stress. Too much too soon is the classic recipe for Achilles tendinopathy, shin splints, plantar fasciitis, and those frustrating hip or knee niggles that appear out of nowhere. A simple rule: increase your training volume or intensity by no more than 10 to15 per cent per week. It feels slow, but slow is safe, and safe is sustainable.
Second, remember that recovery isn’t optional. Coming out of winter, many people are already under-recovered. Sleep patterns drift, nutrition gets a bit looser, and stress often ramps up as the year gets busier. If you suddenly add exercise on top of that without addressing recovery, you’re stacking load on a shaky foundation. Prioritise sleep, hydrate properly, and get back into consistent meal routines. These aren’t “extras”; they’re the scaffolding that keeps your training upright.
Third, don’t ignore strength work. After winter, most people lose some muscle conditioning, especially around the hips, core, and lower limbs. Jumping straight into running or high intensity training without rebuilding strength is like driving a car with worn shock absorbers, and you’ll feel every bump. Two short strength sessions per week can dramatically reduce injury risk and improve performance as summer approaches.
Finally, be honest about your starting point. There’s no shame in beginning with walking, light jogging, or shorter gym sessions. In fact, the people who start conservatively in spring are usually the ones still training happily all summer long. The boom-and-bust crowd are the ones who all too frequently end up in clinics wondering why their body rebelled.
As the days get longer and the motivation returns, think of this season as a reset rather than a race. Build gradually, recover intentionally, and strengthen the foundations. Do that, and you’ll not only get back into shape, you’ll stay there, injury free, all summer long.
by David Cooper
