A gradual training program that is tailored to your experience, fitness level, and what you want to achieve can help you reach your SMART (Specific, Measurable, Attainable, Relevant, Time-based)  running goals. Try to find a challenge or competition that will keep you motivated for the entire length of your program. Remember, the will to begin and persevere is more powerful than the will to win!!

Ultimately, the “right” running shoes for you will be ones that you feel comfortable running in. Beginner runners may want to stay away from bulkier shoes with “corrective” technologies. Consider shoes that are more minimalist (lighter, less cushioning, more flexible, lower heel-toe drop, no "corrective" technologies) as they can help promote higher cadence and foot strengthening.

Not sure what a minimalist shoe is? Check out the Minimalist Index.

Did you know that running four to six times a week, instead of one or two times, can reduce your risk of injury? Running more often can actually help your body adapt and become more efficient, as long as your body is able to recover from the intensity and duration of your sessions.

Although not a priority for novice runners, as you start to run more often you might want to consider how your running gait influences your efficiency or performance.  For this, we recommend you see a healthcare professional or coach who specializes in running.  Tip: You’ll likely get better results if the health professional or coach you see is specialized in running AND is a runner themselves!  Looking for someone to assess your running technique? Click here to Find an Expert.

Dynamic stretches are recommended as warm-up exercises.  Static stretches are recommended only for those who experience muscular stiffness and should be done following training.