The Beginner’s Guide to Running

In This Article:

1. Getting Started with Running
2. Running for Weight Loss
3. Injury Prevention
4. Training Strategies
5. Motivation and Mindset
6. Choosing the Right Running Shoe
7. Gear and Equipment
8. Final Thoughts

Running provides many advantages from improved cardiovascular fitness to building muscles and strengthening your bones. Running is also an exceptional method for burning calories, maintaining a healthy weight, and promoting mental well-being. If you are starting your running journey, this guide will show you how running is achievable for everyone, with expert recommendations from two seasoned marathon runners, Daniela Marrugo and Jill Riccio, who are personal trainers at Transfitnation Personal Training, and Steve Dell’Amore, a personal trainer and the owner of Transfitnation. Although the journey may be challenging, the rewards are massive because the benefits reach all areas of your life.

Getting Started with Running

The thought of becoming a runner can seem daunting. However, with a solid strategy, it can be massively enjoyable and fulfilling. Many people encounter challenges when first embarking on this journey, one of which includes not having a plan or roadmap to achieve their running goals. Although the initial stages may be tough, the rewards will come over time. It is important to stay consistent, as this will enhance the overall experience.

Starting Out

Daniela never identified herself as a runner, though she played field hockey during her high school years. She started to explore the possibility of running after seeing other people running on social media. In 2023, her friends convinced her to sign up for a half marathon. This decision gave her the motivation necessary to start a running routine. She has completed 2 half marathons and is currently signed up for the New York City marathon. For people just starting out, she recommends acquiring a quality pair of running shoes and gradually increasing their running distance slowly over time.

Jill, who has completed four marathons, one ultra-marathon, and two half Ironman triathlons among numerous other races, agrees with Daniela: “Start slow with short distances and build up over time.” She emphasizes that, although enthusiasm is important, jumping in too quickly can result in injuries. However, with the right approach, running can become a fun and motivating hobby.

Steve, who started running cross country and track back in middle school to stay in shape, recommends walking if you’re overweight or obese. Walking helps build your strength and endurance without putting as much strain on your joints. He also advises new runners to start slow and gradually work up to longer distances.

Avoiding Common Mistakes

Daniela, Jill, and Steve emphasize the importance of not over-training yourself at the start of your running journey. Jill highlighted the potential dangers of shin splints, stress fractures, and IT band syndrome. For new runners, it is essential to concentrate on slow progressions to steer clear of needless strain and injury. Although it may be tempting to rush, patience is key.

Steve spoke on the topic of gait. Gait describes how a person walks and the quality of one’s movement pattern. The mechanics of how your body moves when walking or running are very important. Steve described how flat feet can cause serious pain when walking or running by affecting the quality of movement. He highly recommends wearing the right shoes to match the structure of your foot and getting evaluated by a Podiatrist for orthotics if you have a structural issue, such as flat feet. You can get your feet measured for the right running sneakers at running stores, like Smithtown Running Company. A person’s movement quality and gait can also be affected by muscular imbalances at the ankle, knee and hip joints. For example, people with overactive calf muscles may walk with their feet turned out – this is a less optimal way to move and can result in joint pain and the development of abnormal movement compensations. If you notice that you have trouble keeping your feet straight, that your knees bow inward, or that you have joint pain when walking/running, then you may benefit from a postural assessment by a human movement specialist at Transfitnation. Transfitnation provides complimentary postural assessments to all new clients as part of their free evaluation session.

Running for Weight Loss

Running serves as a powerful strategy for weight loss due to its ability to burn a TON of calories. Although it can be challenging at times, the cumulative effects are worth it.

Effectiveness of Running for Weight Loss

Daniela explains that running uses your entire body, assisting in balancing your body and can change your mentality around losing weight. Jill believes that nutrition is the most important factor when aiming for weight loss. She states that “you don’t have to run to lose weight” and that “being in a calorie deficit” is the most important factor for losing weight. Although running can certainly help, this does not diminish the importance of dietary choices in weight loss. For instance, Steve mentioned that ‘someone can burn 500 calories on a run, go home, eat 500 calories of food, and they won’t lose any weight.” He advises that being in a 500 – 1000 calorie deficit every day, in general, may result in losing about 1-2 lbs a week. Also highlighting the importance of maintaining a heart rate of 65% – 75% of your max heart rate for optimal fat loss. Some can achieve that just by walking on an incline treadmill. The key to making consistent progress is knowing that if aerobic exercise begins to feel easy , it is time to increase the speed or elevation.

Nutrition Tips

All 3 trainers agree that nutrition is very important when it comes to running and losing weight. Daniela sticks to a high-protein diet but also incorporates balanced carbs to give her energy on her runs (1 – 2 hours before your run). Steve recommends a whole food plant-based diet to reduce inflammation. Plant-based diets are rich in vegetables, fruits, whole grains, fish, nuts, and fiber. Staying hydrated is also a necessity because as we sweat, our body loses water and electrolytes. Steve also recommends having a meal made up of carbohydrates and protein after a run to replenish lost carbohydrates and to aid in muscle repair. Although the aim may be to lose weight, adequate nutrition remains essential for optimal running performance.

Injury Prevention

Injury prevention is key for both new and seasoned runners. One of the biggest challenges new runners face is pushing too hard, too soon, which can lead to common injuries such as shin splints, tendonitis, and stress fractures. Both Jill and Daniela emphasize the importance of listening to your body and gradually increasing your running distance to prevent these issues.

Steve also highlighted the importance of starting slowly to avoid injury, especially if you’re transitioning from a sedentary lifestyle. He shared his personal experience with shin splints due to jumping into running too quickly after taking time off. “I made the mistake of not running during the off-season, and when I jumped back into running five days a week, I suffered from shin splints,” Steve said. His advice: ease into your routine and allow your body to adapt. If you’re overweight or starting from a sedentary lifestyle, he suggests beginning with walking and gradually progressing to running to avoid excess strain on your joints.

Stretching and Warming Up

To prevent injury, warming up and stretching are essential parts of your running routine. Jill and Steve strongly recommend dynamic stretches to prepare your muscles for the stress of running. “Instead of reaching for your toes and holding it, touch your toes, hold it for 1 second, come back up and then do it again” Steve explains. He also recommends foam rolling overactive muscles, such as the calves and hip flexors, to reduce stiffness.

Daniela described some of her favorite exercises to perform before and after a run, which include: Foam rolling the calves, quads, and piriformis, stretching the calf muscles, half kneeling lunges to stretch the hips, high knees, butt kicks, toe walks, and performing leg swings (front to back and side to side).

Calf Stretch:

Hip Flexor Release:

Hip Flexor Stretch:

Training Strategies

Whether you’re training for your first 5K or aiming for a marathon, having a solid plan is essential. Jill and Daniela recommend starting with shorter distances and slowly increasing mileage over time. For beginners, Steve suggests focusing less on the finish time and more on simply completing the race. “For your first race, just focus on crossing the finish line. Whether you walk or jog, the time is personal and doesn’t matter as much,” Steve said. This helps set realistic expectations, especially for beginners who might feel pressured to achieve fast times immediately.

Balancing Strength Training and Running

Running is an endurance sport, but strength training plays a big role in preventing injury and improving running performance. Jill suggests integrating strength workouts that target your legs and core to support your running routine. She said that you don’t need to run every day to make progress. Jill runs every other day and does strength training on her off days from running. Steve recommends a blend of strength and endurance exercises, particularly for the hips, glutes, and hamstrings. “Endurance training should focus on higher reps (around 12 to 20 reps per set) because this simulates long-distance running,” Steve says. He also notes that strength training in the off-season of running can involve lower reps (around 6 to 12 reps per set) to build muscle and strength.

Motivation and Mindset

Running is as much of a mental challenge as it is a physical one. Staying motivated can be tough, but Daniela, Jill, and Steve agree that consistency is the key to building up your running endurance. Steve focuses on setting realistic, attainable goals to stay on track. “When I was working to improve my mile time, I set a goal to run a certain number of times per week,” Steve said. He believes that having a clear goal and focusing on the positive feeling you get after completing a run can help you stay motivated. Daniela suggested finding new running routes and adventuring to keep it fresh and fun.

Steve also points out that understanding your body’s limits is important for long-term success. Daniela explained how she focuses on her knees when running. She knows that if she is pushing it too hard, her knees will be the first to start aching. It’s important to distinguish between normal fatigue and pain that could lead to injury. Taking rest days and strengthening weak areas, such as your core and glutes, can help you avoid setbacks. Here are 10 exercises for stronger glutes.

Choosing the Right Running Shoe

Selecting the correct running shoe has a major effect on both comfort and injury prevention. Mike Petrina, from the Sayville & Smithtown Running Company, started running in middle school and has been working for the Running Company since 2009. He shared that the company’s process for measuring a customer’s foot starts by determining their foot size and then assessing their arch pressure with specialized equipment, like the Aetrex machine. Mike and his team watch customers walk without shoes to identify any gait issues, which helps them recommend shoes with the right amount of arch support and shock absorption.

Mike brought up a common mistake that new runners make, which is choosing shoes that are too small. “It’s recommended to go half a size larger than your regular shoes to accommodate swelling during runs and avoid discomfort like black toenails or blisters caused by friction,” Mike said. For beginners, Mike describes the best running shoe as one that feels comfortable and provides sufficient cushioning. While most running shoes offer similar levels of shock absorption, different brands can function the same but feel completely different, so it’s crucial to try different options. On top of that, there are different types of running shoes. Trail running shoes, for example, are firmer to contrast the softer ground and have a tighter, waterproof mesh for durability in different types of weather. Road shoes, on the other hand, tend to have more cushioning for longer runs on hard pavement.

For those with flat feet or wide feet, it’s important to find shoes that provide proper support and fit. Smithtown Running Company carries wide-width options. Mike highlighted a common misconception where people may think they are flat-footed, when, in reality, their foot has an arch, but their foot is pronating (arch flattening resulting in the foot rolling inwards). In this case, Mike usually recommends a stability shoe to keep the arches from flattening. Mike also gave a general rule that runners should replace their shoes after about 500 miles. “The cushioning is the first part of the shoe to wear down. If you’re running 3 – 4 times a week the cushioning has time to breathe and bounce back. If you’re running every day, the cushioning will wear down much faster.”

Mike’s final words of advice were that finding the right shoe is not an exact science. When you buy a pair of shoes, hang on to the receipt and box. Return the shoes if the recommended pair doesn’t work or feel right. Agreeing with the trainers, Mike advised to take walking breaks and not push too hard. Mike sees everyone as “a runner, whether you run a 6-minute mile or a 14-minute mile, stop by SRC. We want you to succeed!”

Gear and Equipment

What makes running so great is that you don’t need to spend a lot of money or buy a lot of equipment to get started. As you progress and push your limits, you can acquire new gear to enhance your running experience over time. If you already own a smartwatch, it can be very helpful in helping you track your distance and heart rate. Daniela loves using her Apple Watch paired with the Apple fitness app. However, Jill stated, “You don’t need a watch if you don’t have one.” There are many free smartphone apps that track your pace and distance to help you measure your progress over time. Nike Run Club is a great free app for new runners. Similarly, Jill and Daniela use an app called Strava. Daniela described Strava as a “Facebook for sharing your exercises with friends. The app also has challenges that you and your friends can do together,” which can help keep you accountable and consistent.

Final Thoughts

Starting a running journey may seem daunting, but with realistic goals and the right gear, it can become an enjoyable and rewarding part of your life. Take advice from seasoned runners like Daniela, Jill, and Steve. Build up slowly, take care of your body, and stay motivated. Whether you’re looking to improve your fitness, lose weight, or boost your mental health, running can help you achieve your goals. Remember, the journey may be challenging, but the benefits touch every area of your life. Good luck!

“Good things come slow—especially in distance running.” —Bill Dellinger

Charles Armstrong

Contributing Author

Charles Armstrong is a copywriter with a specialization in the fitness industry, and has a track record of success, having worked with Transfitnation over the course of several years. Additionally, he is an author and entrepreneur, using his skills to help others achieve their goals.