One of my favorite things about running is that the barriers to entry for the sport are pretty low. What I mean by that is almost anyone can be a recreational runner, regardless of where you are and what’s available to you. The financial investment to get started is pretty low. When I first started running I had a pair of Nike sneakers I got from the outlet, some Soffe shorts, and an app on my phone.

And it worked.

But as I started to log some more miles and develop goals around running, I realized that I had a lot to learn. I had never worked with a coach, or really even played an organized team sport, so things like foam rolling and warm ups and stretching were completely foreign to me. Now, after spending time on a number of PT tables, I know that these things are so important to your health and success as a runner.

If you are working towards a running goal, or just logging some more miles then the once-in-a-blue-moon run, here are some tips to keep you running happy and healthy.

Get fitted for running shoes. My first pair of running shows was a random pair of Nikes I had bought for school. It wasn’t until my dad noticed they were falling apart that he brought me to a speciality running store so I could be properly fitted for shoes. What a game changer.

Basically you go into the store and a running specialist will watch you run. They’ll look at things like how your foot pronates when you run, how high your arch is, if you need any extra support somewhere, etc. Then you can take a few different pairs of shoes for a spin and see how you like them. The other plus side of purchasing shoes from a running store is that they will often let you exchange them if you go for a few runs and decide you need something different.

When I was living in NH, I always went to Runner’s Alley (I still go back sometimes when I’m home for a visit). Now that I’m living in Syracuse, I buy all of my shoes from Fleet Feet. Everyone I have ever interacted with at a running store is so knowledgeable, I highly recommend making a visit. These stores are also great resources for local running routes, programs, and races.

Warming up is important. I never used to warm up before a run. I’d throw on some sneakers and hit the road. Maybe I would stretch for a few seconds if I was lucky. But never a warm up.

Even taking 5 minutes before a run to warm your body up and activate your muscle groups can make a huge difference on your run, not to mention help prevent injury. You can find tons of different warm up routines online, but my favorite tool recently has been the Athletes for Yoga app. I love using their warm up routines to make sure I get in a comprehensive warm up and also engage my glutes before heading out the door.

Foam rolling is your friend. So I’m not perfect, and I don’t foam roll as much as I should. But I do foam roll more than I used to, which was never. There are all sorts of foam rollers out there. Big ones, hard ones, soft ones, they even make water bottles you can use as foam rollers. What matters the most is using the foam roller.

I will usually roll a few key areas (calves, quads, hamstrings) for 30 seconds of so before a run just to get the blood flowing. It’s not until after my run that I take the time to spend a minute or more slowly rolling out those areas. Here are some different things to try. I sometimes use a large foam roller, but I also like this massage stick for pinpointing some specific areas.

Don’t skip the stretching. Every physical therapist I have ever been too has asked me about my cool down or stretching routine. And I usually avoid eye contact and admit I don’t do it as often as I should. Like when the dentist asks you about flossing.

But to be very honest stretching has played a huge roll in my recovery from any injury I’ve had, along with strength training but more on that another day. At the very least I try to get in 2-3 different stretches, holding for at least 30 seconds, after every run. If I have a little more time, I’ll do a cool down routine from the Athletes for Yoga app. If I don’t get them in right after the run, I try to spend 5-10 minutes stretching before bed.

If it hurts, you may need to stop. Running isn’t always comfortable. Pushing through discomfort is how you’ll get stronger and sometimes that’s going to be unpleasant. But if you’ve been in pain for a few days and it’s not something that you’re working out of, or if it’s getting worse, it may be time to take a break.

Sometimes backing off your mileage or taking a few days off, even a week, can do the trick. But there are also times you may need to go see your doctor or work with a physical therapist. Running on an injury will only cause more damage and require more time off in the long run. I’ve loved the physical therapists I’ve worked with over the years and learned so much from them, but if I had listened to my body a little closer I would likely have never ended up on their tables.

Do you have any running tips you wish you known when you started? I’d love to hear them!

Cheers!

-Molly