Skip to content

Runners – Essential Tips 2 Start Your Journey

New Runners. Running Tips

Today we’ll be diving into a few tips for new runners or those who are getting back into running after a longer time away. Whether you’re aiming to boost your fitness, clear your mind, or simply enjoy the great outdoors, embarking on a running journey is an incredible step towards a healthier lifestyle.

Start Slower Than You Think, Prioritize Consistency

One of the biggest mistakes new runners make is starting too fast, too soon. It can be easy to get carried away with the thrill of a new hobby or the energy a new fitness routine brings. Prioritize consistency over speed or distance in the beginning. Start with a pace that feels comfortable and gradually increase your mileage over time (and slower than you think!). 0-10% weekly increases in time or distance for the first 4-6 weeks is a good rule of thumb as it will allow you to build up what is called a chronic workload without overworking you. This not only prevents burnout and injury but also builds a strong foundation for long-term success.

Runners ! Follow a Plan

Feeling lost on where to begin? Don’t worry; we’ve got you covered! Our Couch to 5K program is designed specifically for beginners like you. This structured plan gradually eases you into running, alternating between walking and jogging intervals to build endurance safely. Click here to access the program and kickstart your journey today!

Embrace Jog/Walk Programs

If the thought of running non-stop feels daunting, fear not! Jog/walk programs are incredibly beneficial for beginners. By incorporating intervals of walking and jogging, these programs keep the intensity manageable while gradually increasing your time on your feet. This approach not only boosts cardiovascular fitness but also reduces the risk of burnout or discouragement. Trust the process, and soon you’ll find yourself running longer distances with ease.

Incorporate Strength Training for Runners

Running isn’t just about putting one foot in front of the other; it’s also about building strength to support your body’s movements. Incorporating basic strength training activities into your routine is key to staying injury-free and enhancing performance. Focus on exercises targeting muscles in your hips, thighs, and calves, such as squats, lunges, and calf raises. Keep your strength sessions brief, around 20 minutes initially, to ensure sustainability and consistency in your routine.

Remember, Rome wasn’t built in a day, and neither is your running prowess. Be patient with yourself, listen to your body, and celebrate every milestone along the way. Whether it’s completing your first mile or crossing the finish line of your first 5K, every step forward is a victory.

So, what are you waiting for? Lace up those shoes, hit the pavement, and let’s embark on this exciting journey together! 

If you need any further guidance or support along the way please  feel free to reach out to me directly at

Happy Running!

running physical therapist

Dr. Greg Ellis PT, DPT, CSCS

Performance Physical Therapist 

Follow Greg on Instagram (HERE) for more content and to see his running progress!

Check out our R2P+ Digital Program, and see if it is right for you.

Fitness Focused Physical Therapy

Running injuries holding you back? Rehab 2 Perform specializes in preventing risk to re-injury and empowering you with the tools to stay active. We serve the AnnapolisBethesdaColumbiaFrederickGambrillsGermantown and Mt. Airy areas in Maryland, and now in Leesburg, and the Tysons Corner Business District in Virginia. Contact us today at 1(301) 798- 4838 or schedule an appointment by visiting us here today. 

We accept all major insurances, including Tricare, VA Community Care, and the Johns Hopkins Healthcare Network!

Posted in ,