Magnonics is seen nowadays as a candidate technology for energy-efficient data processing in classical and quantum systems. Pronounced nonlinearity, anisotropy of dispersion relations and phase degree of freedom of spin waves require advanced methodology for probing spin waves at room as well as at mK temperatures. Yet, the use of the established optical techniques like Brillouin light scattering (BLS) or magneto optical Kerr effect (MOKE) at ultra-low temperatures is forbiddingly complicated. By contrast, microwave spectroscopy can be used at all temperatures but is usually lacking spatial and wavenumber resolution. Here, we develop a variable-gap propagating spin-wave spectroscopy (VG-PSWS) method for the deduction of the dispersion relation of spin waves in wide frequency and wavenumber range. The method is based on the phase-resolved analysis of the spin-wave transmission between two antennas with variable spacing, in conjunction with theoretical data treatment. We validate the method for the in-plane magnetized CoFeB and YIG thin films in $kperp B$ and $kparallel B$ geometries by deducing the full set of material and spin-wave parameters, including spin-wave dispersion, hybridization of the fundamental mode with the higher-order perpendicular standing spin-wave modes and surface spin pinning. The compatibility of microwaves with low temperatures makes this approach attractive for cryogenic magnonics at the nanoscale.