Part 2 Running Series: Building a Strong Foundation
Posted On June 24, 2025 By Joel Flint
Written by Jess Greenaway
Don’t Just Run – Run Strong
In part 1 of my runnings series, Running Doesn’t Have to Be Hard, I shared the key benefits of running and some important factors that support long-term success. In this second instalment, I’ll walk you through the basics that will help you train smarter, run stronger, and stay injury-free. Read on to learn more beginner running tips.
Taking off for your first run
When you’re starting out, it can be easy to overthink things. With so much information out there—from gear to warm-ups, running technique, strength training, and recovery—it can quickly feel overwhelming. So, like many people, you might just throw on your shoes, walk out the door, and start running.
No warm-up. No plan. And unfortunately, a much higher risk of injury.
Let’s pull it back to the basics so we can set you up for a sustainable and enjoyable running routine.
The Gear
Running Shoes
Walk into a running store or scroll online and you’ll find an overwhelming number of options: carbon-plated, max-cushion shoes, barefoot shoes. The key is finding what works for:
Your foot shape and stride
The type of running you plan to do (e.g. 5ks, regular runs vs. half or full marathons)
The terrain (road, trail, treadmill)
Recommendations are a great place to start, but no one shoe fits all. Find a store where you can try different pairs, maybe even test them on a treadmill. And if you’re just getting started, don’t stress about buying the latest “super shoe.” Focus on comfort and support.
Having the right pair—and replacing them when worn out—can significantly reduce your risk of injuries like shin splints.
Running Watch or Tracker
A running watch—or any device that tracks time, distance, and pace—can be a great motivational tool. While phones can do the job, they can feel bulky. A lightweight watch might be a worthwhile investment.
And of course, there’s an app for everything: Strava, Garmin, Nike Run Club, Runna… the list goes on. Some include training programs, while others focus on tracking. Choose one that suits your needs and motivates you (and getting the kudos on Strava can be a nice bonus!).
Warm Up – Don’t Skip It
Yes, we all can be guilty of skipping the warm up, but warming up is one of the most underrated ways to improve your running and reduce injury risk.
A good warm-up:
Gradually raises your heart rate and increases blood flow
Activates the muscles and joints you’ll be using through dynamic stretches and activations
Primes your nervous system for performance
Skipping it can lead to tight muscles, poor movement patterns, and a higher chance of niggles or strains.
Want a simple warm-up to follow?