Essential Advice for Running

What to Do and What to Avoid The feeling of lacing up your running shoes and hitting the road is unbeatable. However, before you embark on your run, it’s important to keep a few things in mind. In fact, there are certain do’s and don’ts that can make all the difference between a successful and enjoyable running practice and one that ends prematurely. With several avid runners on our team, we’ve compiled some of our favorite running advice to help you avoid pitfalls and embrace the journey ahead.


Start slowly Although it may sound like simple advice, it’s often challenging to follow. You might have the gear and motivation, ready to go full speed ahead. However, it’s crucial to pace yourself. If you’re new to running, pushing too hard too soon can lead to injuries and strain on unaccustomed muscles, setting you back or discouraging you altogether.

Do: Incorporate variety Just like anything in life, too much of the same thing can become monotonous. If you find yourself running the same route every day in the same time frame, consider adding some variety. Boredom can dampen your motivation, so why not explore new routes, try interval training, or participate in a race or two? If you primarily run on pavement, you could also challenge yourself with trail running alongside a friend.

Do: Invest in quality shoes and insoles Choosing the right running shoes is crucial for maximizing your mileage. Consider whether you’ll be running on trails or pavement, as this will determine the type of shoe you need. Additionally, seek advice from knowledgeable sports store staff to determine your pronation type and find shoes that cater to your specific needs. Investing in custom insoles can also make a significant difference by providing tailored comfort and support, aligned with your unique foot structure. Utilizing services like SuperFoot and foot scanning can help identify your individual requirements and recommend suitable products to enhance your activity, fitness, and freedom from pain.

Avoid: Neglecting warm-up and cool-down It’s easy to jump right into a run without warming up, but this oversight can have consequences. Allocate five minutes of your running time for a proper warm-up, gradually increasing your heart rate, supplying oxygen to your muscles, and reducing the risk of injury. Whether it’s dynamic stretches, walking lunges, or slow jogging, a warm-up is essential. Similarly, dedicate the last five minutes of your run to a cool-down at a walking pace and consider stretching if it benefits you.

Avoid: Running through injuries The temptation to push through pain during a run is real, especially when the discomfort seems to subside temporarily as your body warms up and adrenaline kicks in. However, it is strongly advised against. Running with an injury can worsen it and lead to further damage. Additionally, compensating for the pain might alter your gait, potentially causing additional strain on your body. If you experience persistent pain even after a few days of rest, it’s wise to have it evaluated by a professional.

Do: Find a running partner There are numerous advantages to having a running partner. Safety is increased when exploring less-traveled paths, and having a companion is comforting in case of injuries. Furthermore, sharing your goals and having someone hold you accountable can be immensely valuable. If you plan to run regularly at specific times, having a partner who expects you to show up significantly boosts adherence to your running routine.

Are you ready to invest in quality footwear, find a running buddy, warm up adequately, and hit the road? We hope so because running can unlock a sense of freedom, exploration, fitness, and so much more. Enjoy the journey!

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