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Thinking about getting into running? You're in good company. Running is one of the most accessible and rewarding ways to move your body—it supports heart health, boosts mental well-being, and can be a great way to clear your head and build confidence.
Whether you're just starting out or returning after some time off, the key is to take a steady, supportive approach. And if you’re already a runner, a few small tweaks can go a long way in helping you feel stronger and stay consistent.
Here are five essentials we recommend—especially the first two for newer runners, and the rest for runners of all levels:
1. Start with walk/run intervals
If you’re new to running, easing into it helps your body adapt in a way that feels good. Try alternating 1 minute of running with 2 minutes of walking for 20–30 minutes, and gradually increase your run time week to week.
2. Keep it to 3 days a week to start
Your body needs time to adjust, and rest is part of the process. Running every day early on can lead to burnout or nagging discomfort—consistency matters more than intensity.
3. Find the right shoes for your stride
The right pair of running shoes can help reduce stress on your joints and prevent common issues like plantar fasciitis or IT band tightness. Everyone’s feet and stride are different—don’t be afraid to try a few pairs to see what feels best.
4. Strength training supports your stride
Adding two strength sessions a week, focusing on your legs, hips, and glutes, can build resilience, support good form, and help you feel more powerful in your runs.
5. Pay attention to how your body feels—not just what your watch says
It’s easy to chase pace or mileage, but the best progress comes when you listen to your body. Mild soreness is normal. Sharp or lingering pain is worth paying attention to and adjusting for.
Pro Tip: Keep a simple training journal—record how far you ran, how it felt, and any soreness or stiffness after. This helps spot patterns early and prevent injuries.
If you’re just getting into running—or returning after time off—and want to build a plan that’s safe, effective, and tailored to your goals, we’re here to help. |
