Do you see everyone on social media training for races and wish you could start running too, but don’t know where to begin? You’re not alone. In fact, running has become one of the most popular sports activities in recent years, with a remarkable surge in popularity since the pandemic. However, there are several key points to consider in order to avoid injuries and unpleasant setbacks.

In this article, I’m sharing my 10 most important tips to help make your introduction to running a success. However, these are general recommendations, so I suggest consulting a physiotherapist or a physician if you have pain or if you want advice tailored specifically to your condition.

 

1. Walk-run intervals

If you haven’t really run since your high school physical education classes, you’ll need to start slowly. Running continuously can be very demanding on the cardiovascular system, so I recommend using an interval training approach that includes several repetitions of a few minutes of running alternated with walking periods. This way, you’ll fatigue less quickly, allowing you to run longer and enjoy the experience more.

Example:

• 5 minutes of brisk walking
• 5 repetitions of 3 minutes running – 2 minutes walking
• 5 minutes walking to cool down

You can quickly progress toward continuous running by decreasing the walking time and increasing the running intervals, or by adding more repetitions.

 

2. Progression

To avoid injuries and negative effects, I recommend increasing your running volume by no more than 10% per week.

What does that mean?

If a weekly volume of four 5 km runs is well tolerated (total: 20 km/week), you could increase by 10% the following week (for a total of 22 km/week).

Increasing running volume too quickly raises the risk of injury because body structures (joints, muscles, bones, etc.) need time to adapt to increased mechanical stress.

Do not hesitate to consult your physiotherapist for a training plan adapted to your needs or if you are injured.

 

3. Consistency

When starting a new sport, you won’t be good right away—it takes time, practice, and consistency. Your first outings may be more difficult, especially if the weather isn’t cooperating. Also, the walk-run method may not feel very motivating when your goal is to run long distances.

However, improvement is inevitable with practice, and gains in speed and cardiovascular endurance usually happen quickly at the beginning of training. It’s important not to get discouraged and to keep going despite the difficulty.

To improve in an activity, you should aim for at least three training sessions per week. I recommend scheduling them with a rest day between runs to allow proper recovery. If your body tolerates it well, you can also aim for 4–5 shorter runs per week.

 

4. The 80/20 method

To help prevent injuries, I also recommend following the 80/20 rule:

80% of your running volume at low intensity and 20% at higher intensity.

For someone running 40 km per week, this means about 8 km at faster speeds or on hills, which raises your heart rate, and the remaining 32 km at moderate intensity (a comfortable pace where you can maintain a conversation).

This method allows you to enjoy your runs and avoid excessive fatigue, since most of your mileage is done at a lower intensity that promotes recovery.

It’s important not to run at your maximum speed all the time if you want to develop aerobic endurance—slowing down actually helps you run longer.

There are many other ways to structure training, but this method is one of the most popular and has proven effective over the years.

 

5. Dynamic warm-up

One thing many runners (both beginners and experienced) tend to neglect is a proper warm-up. Even though running is a cardiovascular activity, it’s important to perform a few activation exercises to prepare your body and cardiovascular system for the effort.

I recommend the following:

• Forward and lateral hip swings
• Hip external rotation movements
• Full squats and lateral lunges
• Ankle rotations
• Repeated calf raises followed by a few steps walking on your heels
• Lumbar spine movements in flexion, extension, and rotation
• Small jumps on both feet, followed by a few repetitions on one foot

You can finish with some running-specific drills such as high knees, butt kicks, and skipping variations.

Note: Warm-up does not mean stretching. Static stretching before running may actually increase the risk of injury by slowing neuromuscular reaction speed.

There is no perfect routine—the important thing is simply to take the time to warm up properly and ensure it is dynamic and increases your heart rate.

 

6. Motivation

Let’s be honest—some days you simply won’t feel like going out for a run. It happens to everyone, even experienced runners. That’s why it’s important to find small tricks to make training more enjoyable on difficult days. Here are a few of mine:

• Listening to a new music playlist or a podcast episode
• Running with a friend
• Participating in events organized by local running clubs
• Wearing my favorite running outfit
• Rewarding myself with a coffee or a stop at a bakery afterward
• Setting clear short-term goals

Like any sport, practice and perseverance are what make you a better runner. There will inevitably be tougher moments along the way—just remember why you started and avoid putting too much pressure on yourself.

 

7. Rest

Running performance depends heavily on training—but not exclusively. Several other factors also contribute to reaching your goals.

Rest is crucial for the recovery of the cardiovascular, neuromuscular, and joint systems. It’s important to schedule rest days (complete or relative) to avoid overtraining consequences such as injury, fatigue, and burnout.

Each individual has different needs, but runners may benefit from sleeping slightly more than the Canadian recommendation of 7–8 hours per night to optimize recovery.

Rest can also be relative, meaning practicing another activity such as cycling or swimming to improve cardiovascular endurance while giving running-specific structures a break.

 

8. Nutrition

Like rest, nutrition plays a crucial role in athletic performance. Many scientific studies have explored the topic, but the key principles mainly involve increasing simple carbohydrate intake.

Before training: Eat a carbohydrate-rich meal about two hours before, and a simple snack (applesauce, gummies, gel, dates, etc.) within 30 minutes before running.

If the run lasts more than 90 minutes: Plan an easily digestible snack during the run (such as gels or gummies).

After the run: It is recommended to consume a meal or snack rich in carbohydrates and containing protein within two hours after training.

Of course, these recommendations apply to individuals without specific dietary considerations. Consulting a nutritionist is always best for personalized advice.

 

9. Strength training

To prevent overuse injuries caused by the repeated impacts of running, it’s important to perform strengthening exercises specific to running.

Key muscle groups include:

• Calves
• Quadriceps
• Glutes
• Hamstrings
• Ankle dorsiflexors
• Core muscles

Many exercises can target these muscle groups. For optimal effectiveness, exercises should include weight-bearing movements, as well as work on power, strength, balance, and proprioception.

For some ideas, you can check out the video on this topic!

 

10. Shoes

It’s easy to spend a lot of money on gadgets and specialized running clothing, but the only essential piece of equipment for running is a good pair of shoes.

You also don’t need to spend hundreds of dollars to buy the “shoe of the year.” I strongly recommend visiting a specialized running store to try several models rather than shopping online, because everyone’s needs are different and foot morphology varies from person to person.

It can be difficult to navigate the different types of shoes (minimalist, maximalist, carbon plate, neutral, anti-pronation, etc.), so trying several pairs will help you find the right one and avoid potential injuries or blisters.

I hope these tips will help make running as enjoyable as possible!

 

Laurence Ayotte, Physiotherapist