Running - 5 Tips Every Runner Should Know

People start to run for so many different reasons. They can start in highschool and continue because they love it. Some start because their friend talked them into a 5K. Others do it for their health because they know they should do some type of exercise or they want to lose weight. No matter the reason you started running or how far along into your running career you are there are some things you really should know.

These 5 tips are essential to helping runners improve their performance, reduce injuries and enjoy running more.

Tip #1: The Right Shoes Really Do Matter

Invest in the Right Footwear for Your Unique Needs
Sneakers are sneakers…right?? Wrong! Ever see one of those posts that a runner shows off their most expensive shoes and it always is their sneakers? There is a lot of truth behind these memes. When you are putting the miles in your feet deserve the best which means you need to take the time to invest in a sneaker that is the right fit for you.

But why do the sneakers matter that much?

Did you know that for most runners, the step count typically ranges between 1,500 to 2,000 steps per mile. That is a lot of steps and pounding on your feet in shoes that are not meant for you or even worse - not comfortable. The wrong type of shoes can lead to some of the more common running injuries like shin splints and knee pain. You can even develop pain in your feet or arches. Instead of dismissing how important the right type of sneaker is which could lead to you being sidelined with injury it is important to acknowledge and then find foots soul mate.

When you are trying to find the right running shoe the best thing you can do by far is to go to a running store and get fit by an expert. When you are going to be fitted they shoudl be looking at the way you walk, how your foot strikes when you run, listen to what type of runner you are - are you a weekend runner, training for a half marathon or are prone to certain injuries. Then not only should you be able to try on the sneaker but they should have a way for you to do a short run in the sneaker.

When you are looking at shoes you could easily end up overwhelmed by all the choices there is. Some ways to narrow down your choices beyond getting fitted include: knowing what type of arch support you need, cushioning level you prefer, do you supinate or pronate and what type of surface you usually run on. Knowing this information will help you start to narrow down your choices.

If you don't have a running shoe store near you I highly recommend using the virtual fit finder through Road Runner Sports. Follow this link to find your right fit today: https://www.roadrunnersports.com/shoefinder

Wearing the right shoes is a crucial step toward injury prevention and performance improvement.

Tip #2: Don’t Skip Your Strength Training

Building Strength is Key for Runners

Runners love to run. It is that simple. Which unfortunately means a lot of us aren't naturally in love with strength training and it is either skipped or pushed to the back burner. In fact a lot of the running programs put your strength training workout as your second workout of a day, which means it is never your primary workout. This causes runenrs to often skip the strength training session when they are running short on time. Though ideally strength training workouts that are specifically designed for runners should be the main workout a couple of times a week, not in addition to a run.

Strength training is essential for runners even though what we do is a lot of endurance and cardio. Strength training has many benefits such as helping prevent injuries, improving your running economy and overall better performance. With strength training you can make sure you are creating a better muscle balance by strengthening your muscles that do not get as much during your runs. It is important to work on strengthing not just your legs but your core which is your power house and your arms. With your arms don't forget with every step you take you are also swinging an arm.

The stronger your body is the more efficiently you will run, recover faster and stay injury free. But you cannot treat your strength training as a secondary workout. It deserves to be as big a priority as fitting your runs in. Find a balanced program with your strength workouts specifically designed for runners and you will start to see a huge difference in how you feel.

Tip #3: Prioritize Recovery as Much as Training

Recovery is Where You Get Stronger

Have you seen those run every day challenges? What is the point of those other than you are working to break your body down more than you are making any progress. Your rest and recovery days are just as important as your training. Sometimes they are even more important depending on where you are in your training cycles.

To truly get the most out of your running routine and prevent injuries, it’s essential to highlight the importance of sleep, active recovery, and proper nutrition.

1. Sleep: The Unsung Hero of Recovery Sleep is often overlooked, but it’s one of the most powerful recovery tools available to any runner. During sleep, your body goes into repair mode—muscles recover, tissues rebuild, and energy stores are replenished. Aim for 7-9 hours of quality sleep to ensure your body has enough time to fully recover and be ready for your next training session.

Pro Tip: Establish a nighttime routine to signal to your body that it’s time to wind down. Try dimming the lights, avoiding screens, and even stretching lightly before bed.

2. Active Recovery: Move, but Don’t Push It While complete rest days are important, incorporating active recovery is a great way to stay loose and boost circulation without straining your body. Consider low-impact activities such as foam rolling, yoga, or dynamic stretching. These methods increase blood flow, reduce muscle soreness, and help maintain flexibility.

Ideas for Active Recovery:

Foam Rolling: Spend 5-10 minutes targeting major muscle groups, like calves, hamstrings, and quads.
Stretching: Use dynamic stretches before your run and static stretches afterward.
Yoga: Choose a gentle flow or poses designed specifically for runners, like pigeon pose or downward dog.

3. Nutrition: Fuel Your Recovery Right The right nutrition is just as important as the training itself. Carbs and protein play a significant role in muscle repair and glycogen restoration. Aim to consume a post-run meal or snack within 30-60 minutes after your run. A good balance includes complex carbs, lean protein, and healthy fats to jumpstart the recovery process.

Examples:

Greek yogurt topped with fresh berries and granola
A protein smoothie with spinach, banana, and almond butter
Quinoa salad with mixed veggies and chicken breast

Common Mistakes and How to Avoid Them Many runners fall into the trap of pushing too hard without taking the time to let their bodies recover. Overtraining, skipping rest days, or not fueling properly can lead to burnout, muscle imbalances, and even injuries. Remember, rest days are when the magic happens—muscles rebuild, strength increases, and your body adapts to the stress of training.

Avoid These Pitfalls:

Overtraining: Include rest days in your training schedule, and listen to your body’s cues. Fatigue, irritability, or performance plateaus are signs you might need to scale back.
Skipping Recovery Work: Don’t underestimate the power of a good foam rolling session or a relaxing yoga practice.
Poor Nutrition Choices: Fueling with nutrient-rich foods should be a priority, not an afterthought.

By prioritizing sleep, active recovery, and nutrition, you’ll not only perform better on race day but also enjoy a sustainable, long-term running journey free of burnout and injury.

Tip #4: Consistency Over Intensity

Focus on Building a Sustainable Routine

You can't run every run at race pace. In fact you won't ever see improvement if you are out there running every single run as hard as you can. Just like you cannot be a weekend warrior and expect to make improvements with your runs.

To begin with lets discuss running every run at race pace - or rather why you shouldn't be. In order for your body to prepare for a race it will need a variety in the type of runs you do. You have to do slower runs to allow your body to build up the endurance and ability to be on your feet that long without also adding in the extra stress you put on your body when you are pushing 100%. In order to train for hill you would need to do hill repeats but again not at race pace. The variety in your type of runs can make a significant difference in how you perform.

Next - you can't be a weekend warrior and expect full time results. What does this mean? Simply put, consistency is key. Staying consistent with your runs and workouts will not only lead to better runs and consistent long term progress but you will also be dealing with fewer injuries. Running injuries not only occur from over training, along with a lot of other reasons, but also from too sudden of an increase in training without there being a consistent enough build up.

Tip #5: Listen to Your Body

Listening to your body is one of the most underrated yet vital skills a runner can develop. While it’s common to hear phrases like “push through the pain” or “no pain, no gain,” these mantras can lead to injuries and burnout if taken too literally. Being in tune with your body’s signals allows you to find the balance between challenging yourself and overdoing it.

Distinguishing Discomfort from Danger
Not all discomfort is created equal. There’s a difference between the natural fatigue that comes with a tough workout and the sharp or persistent pain that signals something is wrong. Ignoring pain can escalate minor issues into serious injuries that could take weeks—or even months—to heal.

Here’s how to tell the difference:

Good Pain: Muscle soreness from pushing your limits during a workout, which typically subsides in a day or two.
Bad Pain: Sharp, stabbing, or persistent pain in joints, tendons, or muscles that worsens over time.

Tracking Patterns and Progress
Keeping a running journal or using a tracking app can be incredibly helpful. Note how you feel before, during, and after your runs. Patterns like recurring fatigue, persistent soreness, or specific pain points can be early warning signs of overtraining or improper form.

Rest Is Part of the Process
Rest days are not a sign of weakness—they’re an essential part of any training plan. Taking a day off when you’re feeling unusually tired or experiencing pain can save you weeks of downtime from an injury.

Rest When Needed: If you feel unusually fatigued, have lingering soreness, or notice a loss of motivation, give yourself permission to rest.
Consult a Professional: If pain doesn’t improve after rest or starts to interfere with daily activities, it’s time to seek advice from a healthcare provider or physical therapist.

Conclusion

Running is as much about strategy as it is about effort. By following these five tips, you’ll set yourself up for long-term success, whether your goal is to run your first 5K, shave time off your personal best, or simply enjoy the process of running.

Remember, running smarter—not harder—is the key to staying injury-free, improving performance, and loving every mile.

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Tip #1: The Right Shoes Really Do Matter

Tip #3: Prioritize Recovery as Much as Training

Tip #4: Consistency Over Intensity

Conclusion

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