To everything there is a season.

And although it won’t last, most runners appreciate this glimpse of spring weather to shed layers of winter gear and hit the road in lightweight shorts and t-shirts.

If you feel more like a lumbering bear than a spring hare, add a few hills and drills to put the spring back in your step before Spring hits the calendar.

Fast feet. All winter, we’ve been slogging along, hunched into the wind, eyes to the earth to avoid ice and shuffling through slush. Now that we have a clear path and warm weather, we may have to retrain ourselves to run with fast cadence and good form.

Although many elite runners average a stride rate of 180 or more, cadence varies according to speed, terrain and individually biomechanics. Check your stride rate by counting your steps for one minute over a fairly level section of road. Then, test again, focusing on increasing your cadence by a few steps per minute. Be sure to land lightly with body weight centered over your foot strike. Push off, never pull forward.

Hills. Running a hilly course is a great way to ease into faster running. Hill running builds strength without the pounding of a track or flat road interval workout. For your first workouts, choose a short course with gently rolling hills. After a warmup, focus on running tall and strong up each hill. Pull up with your knees and land on the balls of your feet.

Coast the downhills. This run should be fairly easy. If you find yourself gasping or unable to reach the top with good form, you’re running too hard or you’ve chosen too difficult a course.

Hill sprints. In their training guide Run Faster from the 5k to the Marathon, Brad Hudson and Matt Fitzgerald recommend building power and speed with very short and steep hill sprints — 8 to 12 repeats on hills of 6 to 10 percent grade added to the end of one or two of your weekly runs.

For the first week, begin with one or two repetitions. In successive weeks, add one or two sprints until you can complete a total of 8 to 10. You may then add time and steepness, topping out at 10 to 12 sprints of 10 to 12 seconds twice per week.

Form drills. Drills such as skipping, lunges, high knees, etc., teach good habits and are easy to add to your training. Search online for videos at various running sites or join a training group. After completing the set of exercises, run a mile or two at an easy pace to reinforce what you’ve learned.

Fartlek. Who doesn’t like to get out and play in this first warm weather? Create your own speed play workout on your favorite neighborhood course. Run hard between utility poles or mailboxes, emphasize uphills or downhills, mix it up with skipping or carioca or run to an alternating fast and slow-paced music mix.

As always when adding something new to your training regimen, start gradually with short workouts once per week. Begin with dynamic stretches and at least ten minutes of warm-up before attempting any faster or harder running. Cool down with five to ten minutes of easy running. End with static stretches.

Upcoming events

Saturdays, 8 a.m.: Up’N’Running Group Run, Valencia. Any level of runner or walker welcome, also spring marathon and half marathon training groups. 724-898-2525 or www.runpa.com

Saturday, 9 a.m.: PREP4PITT-2 Spring Break Eight(0.5), Fredonia. Run 8.5 rolling miles in Fredonia and surrounding area. Post-race music. 724-301-6775 or races@mctrails.net

Sunday, 8:45 a.m.: Mill Creek Classic Half Marathon, Youngstown, OH. Scenic course through Mill Creek Metro Park. Also 5k starting at 9 A.M. 330-727-6070 or ytownrunners.org

March 10, 11 a.m.: Sixth Annual Ellport Borough Community Winter Wonderland 5k, Ellport. Scenic 5k starts at Community Center. 724-758-2506 or bonnherb@yahoo.com.

March 11, 9 a.m.: Team Cassie Spring Fling 10 Mile, 5k and 1 Mile Walk, McDonald. 724-986-2188

March 14, 9 a.m.: Fourth Annual Pi Day 5k, Oil City. Starts at Oil City High School, runners and walkers welcome. 814-758-0848 or kharriett@mail.ocasd.org

March 17, 7:30 a.m.: Shamrock Shuffle Half Marathon, Harmony. Challenging course. Register online at http://www.active.com/harmony-pa/running/distance-running-races/the-shamrock-shuffle-2017?int= or joella@zoominternet.net

March 17, 9 a.m.: Primary Health Network Charitable Foundation Shamrock ‘N’ Run 5k, Sharpsville. Costume contest, entry includes t-shirt and breakfast. kserna@primary-health.net

March 17, 9 a.m.: St. Patrick’s Distance Festival, Erie. Choice of 5k or 10k starting at Presque Isle’s Rotary Pavilion. Erierunners.club

March 17, 10 a.m.: Shamrock Shuffle 5k, Harmony. Also 1-Mile start at 11 A.M. http://www.active.com/harmony-pa/running/distance-running-races/the-shamrock-shuffle-2017?int= or joella@zoominternet.net

March 17, 10 a.m.: St. Patrick’s Day 5k, Ellwood City. jhaley@riverside.k12.pa.us

March 17, 10 a.m.: Larry Winschel St. Paddy’s Day Run, South Park. Greater Pittsburgh Road Runners event with choice of 1 mile, 2.25 miles or 4 miles. 412-561-0768

March 17, 10 a.m.: Warren YMCA Cabin Fever Lucky 4 Miler and Fun Walk, Warren. Starts at Warren County YMCA. chris@warrenymca.org

March 24, 8 a.m.: Blair Candy Company 5 Mile Run, 2 Mile Run and 2 Mile Walk, Altoona. http://hollidaysburgareaymca.org/raceseries/race-series/

March 24, 9 a.m.: Mammoth Beer Mile and 5k, Greensburg. Beer mile starts at 11 A.M. www.mammothbeermile.com

March 31, 11 a.m.: Cook Forest Half Marathon and 5k, Cooksburg. 814-393-2081 or bbeverino@clarion.edu

April 7, 10 a.m.: PREP4PITT-3, Sandy Lake. Run 13.1 or 5k. 724-301-6775 or races@mctrails.net

April 7, 10 a.m.: Fool’s Run 10k and 5k, Indiana. 724-349-0501 or jswauger@comcast.net

April 8, 9 a.m.: Run to Breathe Half Marathon and 5k, Portersville. Out and back on paved bike trail at Moraine State Park. 724-841-6528 or bonnherb@yahoo.com

Race results

Frigid Five Mile, Jan. 14: Lars Johnson, 1st Overall M, 29:18; Jill Leadbetter, 1st Overall W, 36:35; Tyler Ross, 2nd 30-34 M, 36:55; Ray Reinheimer, 3rd 30-34 M, 38:01; Jimmie Couch, 1st 11-14 M, 39:44; Jerry Kosar, 2nd 55-59 M, 40:11; Phil Jones, 3rd 55-59 M, 40:17; Amanda Temple, 1st 35-39 W, 43:27; Noreen Minnock, 2nd 20-24 W, 43:50; Mark Breedlove, 1st 60-64 M, 45:00; Alexandra Nieri, 3rd 20-24 W, 46:31; Catherine Hrach, 1st 45-49 W, 48:29; Megan Kosar, 3rd 25-29 W, 48:41; Barbara Ford, 3rd 55-59 W, 59:13; John Patrus, 3rd &0+ M, 1:08:53; Mark Casteel, 38:32; Michael Curren, 41:58; Josh Flanhofer, 45:01; Lori Fromlak, 49:30; Jennie Couch, 49:47; John Ropelewski, 51:40; Tim Tannert, 52:30; Rachel Wagner, 56:13; Stephanie Moran, 56:14; Alfred Schnabel, 58:41; Ashley Gillespie, 1:01:18;

PREP4PITT1-Trout Island Tromp, Feb. 3: Matthew Beveridge, 1st Overall M, 29:44; Mark Courtney, 3rd Overall M, 31:33; Dorothy Cerroni, 1st Overall W, 35:16; Sandra Onofray, 2nd Overall W, 37:41; Ed Masta, 1st 50-59 M, 32:07; David Snyder, 1st 30-39 M, 32:16; John Armstrong, 2nd 50-59 M, 33:22; Jim Lakin, 1st 60+ M, 40:46; Rhonda Maloney, 1st 50-59 W, 42:40; Tony Sunseri, 2nd 60+ M, 43:24; Sally Armstrong, 3rd 60+ W, 1:05:52; Tim Sloan, 33:43; Steve Nichols, 34:09; Anthony Boninsegna, 43:22; Jennifer Decker, 45:28

Cupid’s Chase 5k, Feb. 10: Michael Fagan, 1st Overall M, 20:32; Mitch Radella, 3rd Overall M, 24:00; Lexie Nieri, 1st Overall W, 24:31; Maria Barron, 2nd Overall W, 26:44; Justin Strobel, 2nd 16-19 M, 28:27; Jodie Potter, 1st 40-44 W, 29:15; Shannon Gallagher, 1st 20-24 W, 29:21; Alex Oakes, 13 & Under M, 31:58; Anthony Fleming, 2nd 35-39 M, 32:20; Daniel Voelker, 1st 45-49 M, 35:56; Kathee Gallagher, 1st 55-59 W, 36:27; Tasha Werner, 1st 45-49 W, 37:26; Angela Breckenridge, 3rd 35-39 W, 37:48; Chloe Blue Fleming, 1st 16-19 W, 40:16; Johnny Patrus, 1st 70+ M, 40:49; Justin Kampian, 1st 20-24 M, 41:12; Danielle Wiles, 2nd 40-44 W, 45:58; Rylee Werner, 1st 12 & under W, 51:29; Emily Meyer, 1st 13-15 W, 51:29; Tracey Fisher, 1st 50-54 W, 54:47; Haley Sheaffer, 1st 20-24 W, 58:04; Michele Sheaffer, 2nd 55-59 W, 58:25; Jacob Schaffner, 2nd 25-29 M, 1:06:27; Donna Schaffner, 3rd 55-59 W, 1:06:46; David Wheeler, 2nd 50-54 M, 1:06:50; Lisa Collins, 42:56; Markie Wheeler, 44:28; Victoria Rigney, 46:06; Hannah Hawk, 58:24; Thomas Hawk, 58:25; Rose Blake, 1:03:18; Jamie Grossbauer, 1:03:19; Heather Adamo, 1:06:50

Moraine State Park Frosty Feet Trail 5k, Feb. 10: Brad Popple, 1st Overall M, 20:19; Sara Lander, 1st Overall W, 28:04; Karla Durnell, 2nd Overall W, 28:14; Sara Weiland, 3rd Overall W, 28:59; Matthew Slagle, 1st 20-29 M, 24:32; Quintin Weaver, 1st 13-29 M, 28:00; Fred Weaver, 2nd 40-49 M, 28:50; David Suber, 1st 60+ M, 29:03; Ruth Werne, 3rd 50-59 W, 29:46; Jonathon McElwain, 3rd 20-29 M, 30:13; Hannah Shumway, 2nd 20-29 W, 39:20; Brian O’Took, 3rd 30-39 M, 31:49; Margie Lynch, 1st 50-59 W, 32:59; Cindy Suber, 2nd 50-59 W, 33:46; Tim Beggs, 3rd 40-49 M, 36:10; Ainsley Plant, 2nd 12 & Under W, 1:03:10; Taryn Hilovsky, 3rd 12 & Under W, 1:03:24; Eric Weiland, 30:37; Tim Homan, 31:47; Mark Hess, 34:13; Dave Johnston, 35:25; Kris Homan, 35:53; Robert Crawford, 37:30; Tom Kawecki, 40:52; Becky Bliss, 47:02; Beth Boyle, 47:12; Leah McGuire, 48:15; Lisa Lee, 50:16; Debbie Jankowski, 50:17; Aimee Thompson, 50:56; Barb Iman, 50:58; Ian Beggs, 54:14; Daniel Beggs, 54:15; Maritza Eloff, 54:21; Priscilla Bromley, 54:22; Ashley Furman, 1:00:58; Denise Lentz, 1:00:58; Mareen Hilovsky, 1:03:25

Send comments and suggestions: Patricia Neubert. Phone 724-352-4395. Email lotzak@consolidated.net

Pat Neubert is a running columnist for the Butler Eagle