There’s nothing better than that feeling of lacing up your running shoes and heading straight out the door. 

But before you do that, there are a few things you should do. Actually, there are a few things you shouldn’t do too. Because the difference between a successful running practice and one that ends before it’s barely begun lies in some simple, yet fundamental, steps. 

We’ve got a lot of runners on our team, so we thought we’d put together some of favourite running advice so you can avoid the pitfalls and embrace the road ahead.

Do: Start slowly

While this might sound like the simplest of advice, it’s often one of the toughest things to follow. You’ve got the shoes, you’ve got the running gear, and you’ve got the motivation… In other words, you’re ready to go. As tempting as that is, try to pace yourself. If you’re new to running, a failure to build up strength and endurance at the right pace can cause injury and strain to muscles that aren’t used to the movement, and this will set you back. Worse still, it could put you off for good.

Do: Introduce variety

As with anything in life, too much of a good thing can become… well, too much of a good thing. So, if you’re running the same loop every day, in the same amount of time, it might be time to shake things up a bit. Boredom can kill your motivation to get out the door, so why not explore a new route, try running intervals, or enter a race or two. Similarly, if you’re hitting the tarmac on your daily run, it could be fun to test your trail running skills with a friend. 

Do: Invest in good shoes and insoles

The goal is to get hundreds of kilometers out of your running shoes, so choose wisely. The first thing to consider is whether you’re going to be running trails or tarmac. This will determine the kind of shoe you get. Next up, an experienced sports store employee will be able to help you work out what kind of pronation you have and tailor your choices accordingly. Finally, consider investing in custom insoles. These can make a huge difference by tailoring your footwear to your feet and give you a degree of custom comfort you might not otherwise have. With the help of MyFootBalance® 3D foot scanning service, we can determine your personalized needs and recommend products that help you stay active, fit and pain-free.

Don’t: Start running without warming up or cooling down

It’s so quick and easy to break into a run, that we often overlook the need to warm up. But the need is real, and the consequences of not warming up are often enough to sideline you in the days ahead. Schedule five minutes into your running time for the warm-up, so you can start increasing your heart rate gradually, supply your muscles with oxygen, and reduce your risk of injury. Whether you choose to spend that time doing some dynamic stretches, walking lunges, or slow jogging, your body will thank you. Similarly, spend the last five minutes cooling down at a walking pace. This is also the best time to stretch out if you feel it helps you.

Don’t: Run through injury

We know how tempting it is to run through pain, especially because the pain often seems to disappear (temporarily) when your body is fully warmed up and your adrenaline is pumping. One word of advice: don’t do it. First off, you are more likely to turn a minor injury into a bigger one if you put more stress on it. And secondly, your gait is likely to be impaired as you avoid the pain, often leading to new stresses on your body. If you abstain from running for a few days and the pain is still there, it might be time to get it checked out.

Do: Get a training partner

There are so many great reasons to find a running partner. If you’re heading off the beaten path, there’s safety in numbers. You’ll also be grateful to have a friend by your side if you get an injury while running. But more than that, there’s huge value in having someone to share your goals with and someone who can keep you accountable. If you plan to run three days a week at 8am, you’re far more likely to stick to the plan when you have someone expecting you to show up. 

Are you ready to invest in some good footwear, find a friend to train with, warm up, and head out the door? We hope so, because running can be a great step towards freedom, exploration, fitness, and so much more. Enjoy!