The first real spring thaw has finally arrived. It's tempting to dash out the door like kids on the last day of school, but a little planning will give you a smooth transition from winter to spring running.

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Ease into spring. Many of us have done at least part of our winter exercise indoors. If you've run most of your winter miles on the treadmill or elliptical trainer, or turned to cross training to maintain fitness, you're probably in good shape aerobically. It's the pounding that you've missed.Transition gradually back to running on roads or you'll risk overuse injuries like shin splints or tendinitis. Start by replacing one or two of your weekly indoor workouts with easy outdoor running or brisk walking. Add an additional day of running per week, then add speed work as your body adapts to the increased stress of outdoor running.•

Don't lose your balance. A treadmill doesn't have potholes, loose gravel or a sideways slope. That's what makes running outside more interesting but also potentially dangerous to knees, ankles, hips and back. Supplement your running with exercises to develop balance and be sure to work out those nagging aches and pains caused by running on uneven terrain.•

Ease into your spring wardrobe. One of the delights of warmer weather is shedding those layers of winter insulation and dashing out the door for a run in shorts and a T-shirt. But as you shed clothing you'll want to add a protective layer of sunscreen and consider wearing a hat to further shield your face and head from harmful rays.Using sunscreen always is a good idea, but it's even more important as we spend more time under the sun.•

Check the treads. We rotate our automobile tires and change from snow treads to lighter, more efficient models each spring. We should do the same for our running shoes.Take a look at the shoes you've used the winter. If the treads or midsoles are worn, it's time for a new pair. Check the shoe's upper, too. Winter's grit and salt are hard on fabric and seams.If your shoes are still good to go, at least give them a spring cleaning to rid them of any corrosive residue.Never dry your shoes in a clothes dryer. It will break down the midsole material and glues. Simply place the shoes in a warm place indoors to air dry. By the next day, they'll be ready to join you for a run in the spring sun.Note to procrastinatorsThe Pittsburgh Marathon's Half Marathon and Team Relay divisions are sold out and registrations for the full marathon are reaching their limit.If you still want to be a part of this big event on May 2, you can register and run for one of the event's official charities listed at www.pittsburghmarathon.com.Upcoming events:Saturday, 8 a.m.: Up-N-Running Group Run, Valencia. Your choice of distance. 724-898-2525 or shoes@runpa.comSaturday, 9 a.m.: Shamrock Shuffle 10-Mile Run, 5K Run-Walk and 1-Mile Run-Walk, Harmony. Held on Strawberry Ridge Golf Course. Bring your golf clubs for longest drive and putting contest. Refreshments include soup, pizza, hot chocolate, beer. 724-321-4265 or joella@zoominternet.netMarch 20, 7:30 a.m.: Lt. J.C. Stone 50K, North Park. Register online at www.active.com. For information, e-mail LouDAngelo@aol.comMarch 20, 10 a.m.: Diane Kelly Memorial 5K Run and Fun Walk, Warren. chris@warrencountyymca.orgMarch 20, 10 a.m.: Larry Winschel St. Paddy's Day Run, South Park. Choice of 4.2 miles, 2 miles or 1-mile walk. Part of Greater Pittsburgh Road Runners series. 412-561-0768March 27, 8:30 a.m.: Just a Short Run, North Park. Choice of half marathon, half marathon relay, 30K run, 8.1-mile run or 5K run-walk. Register online at www.race360.com/14355. For information, visit www.justashortrun.net or call 412-490-0881March 27, 11 a.m.: Cook Forest Half Marathon and 5K, Cook Forest State Park. 814-393-2081 or e-mail jresch@clarion.eduApril 3, 9 a.m.: Race for Joe, Franklin Park. Benefits scholarships for graduates of North Allegheny High School. www.raceforjoe.orgApril 3, 10 a.m.: Fools Run 10K Run and 3-Mile Walk, Indiana. First race in Indiana County Triple Crown. 724-349-0501 or jswauger@comcast.netApril 3, 10 A.M.: Prep for Pittsburgh Half Marathon and 5K, Sandy Lake. Run around Lake Wilhelm in Goddard State Park. 724-301-6775 or outdoors@neo.rr.comApril 10, 9 a.m.: Riverside Run 10K, 5K and Fun Run, Pittsburgh. Run along Allegheny River's North Shore. 412-766-2693 or tricia@genesispgh.orgApril 10, 9 a.m.: Great Shamokin Path 5K, Nu Mine. 724-783-7040, ext. 304 or merc@asd.k12.pa.usApril 10, 9 a.m.: Mountain Duathlon, Coopers Rock State Park, Morgantown, W.Va. Off-road race of 2-mile trail run, 8-mile mountain bike ride and 2-mile run. Nathan.Kile@mail.wvu.eduApril 10, 10 A.M.: Ole 5K Run-Walk, North Park. Benefits Anna Seethaler Hospital in Oaxaca, Mexico. 412-367-2428 or keith.bish@verizon.netRace results

Spring Thaw 10-Mile, Feb. 27: Ian Fitzgerald, 1st Overall M, 54:50; Lisa Chilcote, 1st Overall W, 1:06:50; Dan Nephin, 3rd 40-44 M, 1:03:28; Mark Courtney, 2nd 50-54 M, 1:06:29; Leslie Kramer, 2nd 30-34 W, 1:14:19; Ashley Brooks, 1st 20-24 W, 1:15:15; Natalie Regan, 2nd Under 20 W, 1:15:52; Ken Judson, 2nd 50-54 M, 1:16:20; Curt Grimm, 1st 60-64 M, 1:19:29; Cindy Grimm, 1st 55-59 W, 1:21:15Sharyl Relic, 2nd 50-54 W, 1:22:02; Lori Piedimonte, 3rd 45-49 W, 1:23:18; Patricia Neubert, 2nd 55-59 W, 1:24:36; Theresa Cardone, 3rd 50-54 W, 1:25:37; Bob Clark, 3rd 60-64 M, 1:29:01; Dezso Csizmadia, 1st 70+ M, 1:35:08; Lou Lodovico, 2nd 70+ M, 1:41:06; Marcia Semple, 1st 65-69 W, 2:06:32; Margretta Lutz, 1st 70 and over W, 2:06:34Mike Suvick, 1:14:35; Stephen Salvatore, 1:16:21; Mark Shipley, 1:19:38; Emily Reinhart, 1:20:13; Jeff Smith, 1:22:39; Steve Swan, 1:24:49; Brian Myers, 1:27:05; Jen Minton-Tonini, 1:27:17; Peter Ekstram, 1:27:17; Bob Clark, 1:29:01; Samantha Brandon, 1:29:24; Avery Lawson, 1:29:38; Erin Nicotra, 1:29:55; Darryl Brandon, 1:30:04; Krista Novak, 1:30:26; Michele Bamburak, 1:31:40; James Aller, 1:31:41; Beth Winhold, 1:32:12; Patty Schmidt, 1:33:03; Dave Steigerwald, 1:33:21; Kelli Hartman, 1:33:56; Rachel Pagone, 1:34:24; Stephen Haberman, 1:34:45; Jerry Heinz, 1:35:04; Angela Marchiori, 1:35:15; Mark Shipley, 1:35:30; Jen Beachem, 1:36:21; Becky Miller, 1:38:15; Sean Nolan, 1:39:45; Jennifer Do, 1:40:41; Melissa Jungling, 1:40:15; Lynne Peterson, 1:41:37; Heidi Berkley, 1:42:02; Alfred Schnabel, 1:44:35; Wayne Toy, 1:47:37; Kim Bell, 1:48:10; Michael Gregory, 1:49:33; Carol English, 1:50:59; Diana Climo, 1:51:38; Marcie Good, 1:55:55; Christina Rocco, 2:02:05; John Nicotra, 2:05:31; Sheri Gibson, 2:05:55; Susan Plotroski, 2:06:52; Jim Mirasola, 2:07:50; Laura Augustine, 2:17:50; Joan Green, 2:21:03; Sherrie Mazurek, 2:24:17; Susan Tassey, 2:24:19; Anne Semmler, 3:07:36Spring Thaw 15 Mile, February 27: Jason Jacobs, 1:36:21; Benjamin English, 1:43:47; Mitch Radells, 1:56:13; Audra O'Rourke, 2:06:43; Michelle Heinz, 2:07:31; Curt Grimm, 2:09:06; Todd Trofimuk, 2:11:48; Erin Nicotra, 2:12:49; Ryan Kennis, 2:17:45; Mary Jo Sanks, 2:19:36; Beth Winhold, 2:19:44; Michael Labarre, 2:21:05; Christi Novak, 2:23:10; Jill Jackson, 2:24:33; Brian Kile, 2:26:52; Becky Miller, 2:28:28; Matthew Callihan, 2:28:41; Jeffrey Yingling, 2:29:29; Michael Glew, 2:29:37; Amy Leonard, 2:29:39; Heather Cianfrocco, 2:29:49; Gineen Jarnevich, 2:29:50Scott Gliebe, 2:30:04; Jason Logue, 2:30:36; Mike Cornell, 2:31:31; Jinny Hertweck, 2:32:30; Tom Parenti, 2:32:59; Mary Morgan, 2:33:46; Michelle Pekich, 2:36:02; Heather Slater, 2:36:59; Ed Doyle, 2:46:30; Tammi Landraf, 2:50:49; Marcie Good, 3:05:32

Spring Thaw 20-Mile, Feb. 27: Josh Eddy, 1st Overall M, 1:54:51; Leslie Kramer, 1st Overall W, 2:24:59; Ashley Brooks, 2nd Overall W, 2:30:42; Sharyl Relic, 1st Overall Masters W, 2:46:28; Dan Nephin, 2:19:44; Jonathan Wiley, 2:34:11; David Berardinelli, 2:39:51; Bill Thompson, 2:40:09; Holly Bauer, 2:40:12; John Armstrong, 2:42:20; Lori Piedimonte, 2:49:25; Cindy Grimm, 2:54:28; Henry Spreng, 2:56:11; Bob Clark, 2:57:39; Patricia Neubert, 2:59:09; Paul Dibucci, 3:03:08; William Osche, 3:15:15; Kristine Poloyac, 3:15:17; Rachel Salisbury, 3:17:31; Nicole Khoury, 3:21:25; Scott Ackerman, 3:29:37; Barb Spreng-Volek, 3:35:06Send comments and suggestions to: 435 Cherry Valley Road, Saxonburg, PA 16056. Phone: 724-352-4395. E-mail: lotzak@consolidated.netPat Neubert is the running columnist for the Butler Eagle.