Spring is springing in Western Pennsylvania.

It’s suddenly sunny, beautiful and fragrant, a relief from gray, windy and frosty. While we love to break out the shorts and short-sleeved tees, our bodies aren’t ready for the sudden change. Those long training runs that felt doable in chilly March are a struggle in April’s warmth.

The optimal temperature range for running performance is between 44 and 59 degrees Fahrenheit. That’s the range in which most distance records, world or personal best, are set. If you’re looking for a Boston qualifier, check the list at MarathonGuide.com or other sites for the best average temperature marathons. (Sorry, but Pittsburgh isn’t on it.)

Heat increases the amount of oxygen needed for running speed because blood is redirected from working muscles to the skin for cooling. That causes increased lactate production and higher heart rate to maintain the same pace. Warmer temperatures also cause fatigue through dehydration from increased sweating.

Running seems harder because it is.

The effect of increased temperatures affects slow runners more than speedsters since they spend more time overall to cover the same distance. Women are generally affected less than men because of their lighter body mass and skin surface area. But statistically, marathoners who average 5:45 minutes per mile pace slow by 1 second per mile for each 1.8-degree increase in temperature while runners 7:25-10 minutes per mile pace slowed by 4 seconds per mile.

If that sounds discouraging, there’s also good news. It takes only a week or two for the body to acclimate to hot weather running, and the fitness you’ll gain can carry on throughout the year.

First, don’t panic. Modify your training to fit the weather. Instead of running a long run for distance, run for total time. Monitor your heart rate and breathing to keep at an endurance level of under 80% of maximum heart rate.

Almost immediately after hot weather exercise, the body begins to increase blood plasma volume and cardiac output and adds capillaries to aid in cooling. Gradually, your easy pace will become faster.

Tempo runs are typically at 80-90% of maximum heart rate. In hot weather, that may result in a slower pace. That’s OK. It’s not speed that counts — it’s effort.

If your training includes short intervals or repetitions, focus on completing each speed portion in the prescribed time. But understand that it may take more rest time for your heart rate to recover. If you are unable to maintain speed and good form throughout the workout, you may need more recovery time between intervals.

With hot weather adaptation, the body learns to begin sweating at a lower temperature and to sweat with more liquid, less salt. Be sure to rehydrate with both water and an electrolyte replacement drink, especially if you notice salt deposit on your face after a run, an indication that you are a salty sweater.

As demonstrated this week, our spring temperatures can be extreme. But you don’t have to actually run in the heat to acclimatize for it.

Studies have shown that as few as four 30-minute sessions in a 188-degree sauna after exercise can increase blood plasma by more than 15%. And 40 minutes in a 104-degree hot tub following a workout can reduce skin temperature during exercise. If you prefer, a one-hour session of hot yoga can also aid in heat adaptation.

As spring warms our roads and trails, let’s ease into stronger, faster and more comfortable running for summer.

Saturday, 9 a.m.: Miles for Micah 5K, 1-Mile and Kid’s Dash, Harmony. Raises money for a child battling cancer. runsignup.com/Race/PA/Coraopolis/MilesForMicah5kMileKidsDash

Saturday, 9 a.m.: Dyngus Day Dash 5K, Allison Park. Starts at North Park Boathouse. Polka band, prizes, pierogis. 412-327-6074 or www.dyngusdash.com

Saturday, 9 a.m.: Dirty Kiln Trail Races at Canoe Creek State Park, Hollidaysburg. Scenic and challenging trail run. runsignup.com/Race/PA/Hollidaysburg/DirtyKiln

Sunday, 10 a.m.: Helicon Brewing Food Truck 5K, Oakdale. Run out and back on Panhandle Rail Trail. runsignup.com/Race/PA/Oakdale/HeliconBrewingFoodTruck5K

April 18, 9 a.m.: Boston Trail Half Marathon and 5K, McKeesport. Run on Great Allegheny Passage Rail Trail starts at Boston Trailhead. 412-780-7802 or runsignup.com/Race/PA/ElizabethTownship/BostonTrail12Marathonand5KRunWalk

April 18, 10 a.m.: 13th Indiana County Donut Dash, Indiana. Run or walk, eat donuts for Young Life youth camp. runsignup.com/Race/PA/Indiana/indianadonutdash?_gl=1*162mizp*_ga*MTU0NDMyNzQ0Mi4xNzYwMzk1NTQx*_ga_QKEVS8BTWC*czE3NzM3NTQ0ODAkbzkkZzEkdDE3NzM3NTQ2ODAkajU2JGwwJGgw

April 25, 8 a.m.: Tapped for Sap 25K, Beaver Falls. Run or hike scenic Brady’s Run Park trails. runsignup.com/Race/PA/BeaverFalls/TappedForSapKTrailRace

April 25, 7:30 a.m.: Draft Day 5K, Pittsburgh. p3r.org/races/picksburgh-draft-day-5k

April 25, 8 a.m.: On the Dam Trail 10K, 30K, 50K and 4-Person Relay, Hooversville. ultrasignup.com/register.aspx?did=133026

April 26, 10 a.m.: 18th MKG Half Marathon, Sandy Lake. Loop course around Lake Wilhelm. www.mctrails.org/race-registrations/2026-trout-island-tromp

May 2-3: Pittsburgh Marathon Weekend, Pittsburgh. p3r.org/races/dick-s-sporting-goods-pittsburgh-marathon

May 2, 10 a.m.: Friends of the Cheat 5K, Kingwood, W,Va. Run on paved Cheat River Rail Trail, part of Cheat River Festival. runsignup.com/Race/WV/Kingwood/CheatFest5K

May 6, 6:45 p.m.: Muskie 5K Mini Marathon and 2-Mile Walk, Jamestown. Run at Pymatuning State Park. runsignup.com/Race/PA/Jamestown/Muskie5kand2MileWalk

May 9, 6 a.m.: Glacier Ridge Trail Ultra, Portersville. Choice of 50 miles, 50K or 20 miles on Moraine State Park trails. www.glacierridgetrailultra.com

May 9, 8 a.m.: Hollidaysburg Diamond Dash, Hollidaysburg. Choice of 10K or 6K runs or 5K walk. runsignup.com/Race/PA/Hollidaysburg/HollidaysburgDiamondDash

May 9, 9 a.m.: Thrifty 5K, Allison Park. Run Pie Traynor Loop in North Park. Low-cost event with vintage race shirts, finisher medals and custom awards from past races runsignup.com/Race/PA/AllisonPark/Thrifty5KPittsburgh

May 10, 9 a.m.: Run Like a Mother 5K Run/Walk and 1-Mile Walk, Portersville. Starts at Moraine State Park’s Lakeview Beach. runsignup.com/Race/PA/Portersville/RunLikeaMother5kMoraineStatePark

May 15, 7 p.m.: Elderton Plumcreek Recreation Park 38th Annual 5K Run & Walk, Elderton. USATF certified rolling course through downtown Elderton. runsignup.com/Race/PA/Elderton/Elderton5KRunWalk

May 16, 7 a.m.: Oil Creek 5 & 13 Stacked Trail Races, Titusville. Choice of 5 or 13 miles on Gerard Hiking Trail in Oil Creek State Park. runsignup.com/Race/PA/Titusville/OilCreekStackedTrailRaces

May 17, 9 a.m.: Butler’s Back the Blue 5K Run and 2-Mile Walk, Butler. Fast course starting at Alameda Park’s carousel pavilion benefits Butler Police K9 unit. Free post-race picnic, cash prizes, age group awards through 80-plus. runsignup.com/Race/PA/Butler/ButlersBacktheBlue5k

Semper Gratus Shamrock Shuffle 5k, March 21: Wil Bailey, 1st Overall M, 17:34; Kara Shirey, 1st Overall W, 19:51; Travis Domhoff, 1st 20-29 M, 21:11; Liam Breski, 2nd 15-19 M, 23:03; Luke Ladouceur, 3rd 40-49 M, 23:34; Michele Cochran, 3rd 50-59 W, 31:54; Jennifer Mccurdy, 2nd 60-69 W, 38:56; William Brooke, 24:09; Elizabeth Delaney, 30:22; Madison Wetzel, 32:15; Dianna Craig, 32:37; Samuel Becker, 32:41; Brent Becker, 32:46; Rick Domhoff, 34:28; James Caruso, 38:05; Brittany Hepler, 39:09; Megan Giesey, 40:26; Kristin Caro, 45:07; Hudson Wetzel, 47:04; Sarah Wetzel, 48:36; Olivia Rogers, 56:01; Anna Rogers, 56:02; Tammy Lollo, 1:00:01

Shamrock Shuffle 5K, March 21: James Christian, 1st Overall M, 19:48; Mikele Jopson, 1st Overall W, 20:01; Emily Keir, 3rd Overall W, 21:36; Tanner Wilt, 3rd Overall M, 21:39; Weston Graf, 1st 13-15 M, 21:55; Riley Perry, 1st 16-19 W, 22:04; Philip Elms, 1st 30-34 M, 22:07; Brooke Molde, 1st 35-39 W, 23:11; Brian Gengler, 1st 35-39 M, 23:32; Jace Roth, 1st 11-12 W, 23:35; Sara Nuss, 1st 25-29 W, 23:51; Andrew Gengler, 2nd 30-34 M, 24:55; Robert Thieret, 1st 25-29 M, 24:59; Jim Gallagher, 2nd 60-64 M, 25:06; Jordan Weigand, 2nd 25-29 M, 25:14; Trey Robinson, 3rd 30-34 M, 25:17; Kevin May, 1st 40-44 M, 25:18; Nicholas Hamilton, 2nd 35-39 M, 25:49; John H. Armstrong, 3rd 60-64 M, 26:08; Clark Davis, 2nd 11-12 M, 26:21; Ashley Gengler, 1st 30-34 W, 26:28; Rachel Miller, 2nd 35-39 W, 26:45; Lucy Miller, 1st 10U W, 26:45; Jonathan Taylor, 2nd 45-49 M, 26:49; Jacob Bischak, 1st 20-24 M, 26:49; Ashley Ryan, 3rd 35-39 W, 26:55; Kristie Yenick, 3rd 30-34 W, 26:57; Amanda Rhoads, 1st 40-44 W, 27:04; Scott Baker, 2nd 50-54 M, 27:20; Keegan McConahy, 3rd 20-24 M, 28:18; Zachary Baker, 2nd 20-24 M, 28:18; Ed Amrhern, 3rd 45-49 M, 29:26; Rebecca Rawlings, 2nd 45-49 W, 29:43; Nancy Belz, 1st 65-69 W, 29:54; Judy Shaffer, 1st 60-64 W, 31:38; Nellie Zuba, 3rd 50-54 W, 31:44; Chris Robinson, 2nd 55-59 M, 31:44; Colleen Miller, 3rd 45-49 W, 32:15; Anthony Sunseri, 1st 70+ M, 32:32; Ann Cheman, 2nd 70+ W, 42:07; Cheryl Chalmers, 3rd 65-69 W, 47:11; Craig Klingler, 3rd 55-59 M, 47:12; Faith Fratto, 2nd 55-59 W, 55:39; Ted Wright, 27:05; Meredith Taylor, 27:06; Jeffrey Tompkins, 27:14; David Tompkins, 27:15; Austyn Randolph, 27:16; Kara Valecko, 27:22; Maria Barron, 27:44; Tyler Babinchok, 28:11; Caitlin Babinchok, 28:41; Tyler Gaydosik, 29:44; Hui Wei Chen, 30:01; Megan Hermes, 30:48; Michael McCarthy, 31:04; Chuck Houser, 31:10; Maegan Johnson, 32:31; Shannon Weber, 32:31; Cheyenne Newsock, 32:40; Melissa Lowther, 32:45; Mark Johnson, 32:49; David Murray, 33:20; Kelli Hillwig, 33:24; Catherine Smolter, 34:14; Danielle Sanchez, 34:14; Bella Fratto, 36:21; Alyxzandria Gaydosik, 36:48; Kristin Wilson, 38:22; Jeremy Wilson, 38:25; Michelle Baxa, 39:58; Michael Baxa, Sr., 40:01; Andy Young, 41:41; Susan Young, 41:42; Deborah Takacs, 41:55; Renee Spirk, 42:04; Marissa Johnson, 42:47; Matt Soroka, 45:26; Beth Garrard, 45:37; Katelynn Fromlak, 46:38; Jenny Lee Wright, 50:30; John Fratto, 55:40; Gemma Fratto, 55:40

Pat Neubert is a running columnist for the Butler Eagle. Send comments and suggestions: Patricia Neubert, phone 724-822-1577, email lotzak@consolidated.net