Transitioning from winter's cozy layers to spring's sunny miles demands more than just switching your wardrobe—it requires understanding how your body adapts to rising temperatures. This comprehensive guide unpacks the science of heat acclimation, revealing how your body undergoes physiological changes that take 7-14 days to complete, from increasing plasma volume to developing more efficient sweating patterns.

For runners facing the classic spring dilemma—training through cold months only to race on unexpectedly hot days—we provide actionable strategies that could save your race. Rather than blindly pushing through heat, learn to pivot with grace: run by effort instead of pace, create tiered race goals, strategically use water stations for both hydration and cooling, and recognize the warning signs of heat-related illness before they become dangerous.

The spotlight then shifts to an insider's view of Run Disney's Springtime Surprise weekend through a delightful conversation with Ashley, a Run Disney veteran who completed a "perfect season" of Disney races, and her partner Cole, who's lacing up for his first-ever Disney race experience. Their dynamic reveals both the infectious enthusiasm of experienced runners and the nervous excitement of first-timers stepping up to a 10-miler.

Through personal stories, practical advice, and a healthy dose of pixie dust, this episode illuminates how running becomes magical when shared with those we love—whether that's tackling Disney parks together or supporting each other's fitness journeys. By the final mile marker, you'll be equipped with strategies to make your spring running both safer and more joyful.

Want to make Spring running your best season yet? Hit subscribe to continue receiving training tips that blend science with sparkle, and join our community where every stride can become extraordinary.

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