Beginner Runner's Guide: Science-Based Tips for Success

1.   Choose the Right Gear

The significance of appropriate running gear cannot be overstated, especially concerning footwear selection. Research highlights the importance of choosing the right footwear characteristics - such as cushioning and stability - in reducing injury risk and enhancing running biomechanics. However, pros and cons exist on both sides of the “should I wear supportive or minimalist shoes” debate. 

At first, it is ok to keep things simple. Shoe comfort is likely the most important variable to consider when first starting out as a runner. However, please do ensure you wear a shoe that is specifically designed for running. 

I typically advise against using minimalist footwear if your body has not been acclimatized to high-impact exercise such as running. You are likely better off using a shoe with at least some stability at first. In addition, I recommend a minimum of a 5mm “heel-to-toe” drop if you have had a history of achilles pain. 

As for other gear, studies emphasize the role of moisture-wicking clothing in regulating heat and minimizing discomfort during exercise. I want to restate here that comfort is once again an important variable here. Dressing in layers will allow you to appropriately adjust for various weather conditions.

2.   Start Slowly

This is not a race (even if you have already signed up for one). Injuries are all too common in novice runners, and studies show that new runners are 2.3x more likely to get injured than more seasoned runners. The last thing you want is to be side-lined and discouraged by an injury just as you begin your running journey. 

The principle of gradual progression is firmly rooted in exercise science, particularly for novice runners. 

Beginning with a manageable pace and distance mitigates the risk of overuse injuries while allowing physiological adaptations to occur gradually. 

Like developing a callus, GRADUAL adaptation is what you want. If you do too much, too quickly, you will likely get an injury (blister).

3.   Establish a Consistent Routine

Studies show that consistency lies at the heart of all successful running programs. 

By adhering to a regular training schedule designed for beginner runners, you can see maximum progress, with minimal risk of injury and overuse. Even better if you can get a plan that’s been put together specifically for you! Consistency will also make it more likely that you stick with your running and achieve your goals. 

At the end of the day, consistency is the key when trying to get good at ANYTHING. 

My suggestion is to join a local “learn to run” or “couch to 5k” run group, and have the run leads guide you through a gradually progressive run plan spanning multiple weeks or months. Learning to run with other novice runners makes it much more fun, and it helps you stay consistent, even on the days that your motivation slips

I’ve personally worked with and contributed to many run groups in my career. In the last few years, I’ve worked with the Happy Trails Racing “Couch to 7K” trail run group, where I’ve personally seen the benefits of a group’s supportive culture.

Another great option, if you are in the Burlington/Hamilton region is the Steel Town Athletic Club, a not-for-profit that organizes local trail runs for runners of all levels. I run with this group every single week and am impressed with the inclusive nature of the group.

4.   Warm-Up and Cool Down

I highly recommend a sport-specific pre- and post-exercise routines. While we don’t yet have scientific consensus on these topics, anecdotally I see plenty of benefit and no real harm with runners establishing, and sticking to warm-up and cool-down routines. 

I have written about the merits of a runner-specific warm-up in a previous post. In an effort to keep things simple, I have even designed a quick, 6 exercise routine that all runners can easily adopt  (The Runner Six). I challenge all runners to stick to this routine for a few weeks and feel the benefits that come with it. 

The merits of post-exercise static stretching have been heavily debated in the scientific literature. And while exercises that promote “flexibility” may not directly affect recovery, it is apparent that some forms of static stretching can lead to improved ROM and decrease muscle stiffness. So, if you find that you are generally getting stiff and tight, you may find relief by implementing a consistent cool-down routine that includes static stretching.



Keep in mind that as we age, we tend to lose range of motion in various parts of our bodies. This typically occurs without you even noticing, until it begins to limit your function and contribute to pain. For example, I once published a scientific case study that demonstrated how improvements in hip range of motion can eliminate chronic low back pain.

Our bodies will always find a way to achieve movement goals, even if it ends up causing an injury.

5.   Focus on your Technique

Here, I refer to the “technique”  that’s most likely to decrease your risk of injury. Let’s set aside “performance”, as this should not be your concern as a novice runner. 

We will not discuss foot-strike patterns or posture here. There is a time and place for that discussion, but not when you are a beginner runner, and it is beyond the scope of this guide. 

What I recommend to all novice runners is to try and adopt a “higher cadence” running technique. 

Cadence refers to the number of steps you take in a given minute. Generally speaking, runners who were able to increase their cadence (i.e.: take more steps in a given minute) tended to significantly decrease the strain on their achilles tendons/calves, shins, knees and hips - all commonly injured body areas in runners. 

Why does high-cadence running decrease strain in these areas? 

Typically, when runners increase their cadence, they take quicker and SHORTER strides which have been shown to decrease peak breaking (stopping) and peak vertical (from the ground up) forces in the leg. This can significantly reduce the mechanical strain, thus limiting the likelihood of injury. The best part is, training to run at a higher cadence is easy to do if you use a sports watch that measures cadence. 

Alternatively, you can download a metronome app, match your natural cadence to a “beats-per-minute” (BPM) metronome measurement, and then begin to run at a BPM rate 5-10% faster then your natural cadence. Simply listening to upbeat music while you run can be an effective way of increasing your cadence. 

For some reason or another, many novice runners feel the need to have long and robust strides. Take it from a healthcare provider, increase your foot turn-over and spare your body.

6.   Listen to Your Body

Novice runners are encouraged to cultivate body awareness and respond judiciously to signals of fatigue or discomfort during exercise. Research underscores the importance of subjective perceptions of pain and discomfort in guiding training intensity and volume, thereby reducing the incidence of overtraining injuries.

The most common mistake new runners make is that they do too much, too soon, hindering the body’s ability to adapt (and if you are getting older, you tend to adapt slower). This often leads to injuries. 

I’m biased, but it is my opinion that the most important goal of any novice runner should be to AVOID INJURY.

Why? Because the rate of occurrence of injuries in runners is extremely high. 

Some studies cite that as many as 92% of runners will get injured within a given year. And as it turns out, even the highly touted ”10% rule” for increasing weekly distance doesn’t translate to significantly less injuries.  For a new runner, an injury often means an abrupt end to their exploration of the sport. In fact, about half of the beginner runners that abandon running do so because of injury!

Most running-related injuries can be classified as “repetitive strain injuries”. 

Simply put, when you run, you strain your body. This is true even if you feel great during your runs. Your body needs to recover from this strain. When the accumulation of strain exceeds the body’s ability to recover from it, it eventually leads to injury.

Good news is, if we “listen to our body”, we may feel the evolution of a repetitive strain injury, catching it in its tracks and reacting appropriately as it moves from a “lower level injury” (not affecting us too much) to a “higher level injury”. This notion has been studied, and as it turns out, experiencing tweaks and niggles does increase your risk of injury.

Check out the diagram I’ve adapted from a recent study looking into The Running Injury Continuum. Is your “tweak” slowly becoming a “persistent niggle”? This is the time to re-evaluate your training and seek help from a professional.

7.   Hydration and Nutrition Considerations in Performance and Recovery

Optimal hydration and nutrition are integral components of performance optimization and recovery in endurance exercise. However, since this is a guide for beginner runners, I recommend a simple approach.

My advice to novice runners is to focus on what they ingest AFTER exercise, (as opposed to DURING exercise).  In other words, the emphasis should be placed on fluid and nutrient intake for the sake of improving recovery, as opposed to trying to optimize their performance. 

Why? Unless you are exercising for longer than an hour, hydration and fueling is simple, and should happen PRIOR to exercise for the most part.

Avoid hypoglycemia (the dreaded “bonk”) by making sure you eat something substantial within 1-2 hours prior to your run. Hydrating well prior to your run should carry you through a short (less than an hour) training bout.

On warm days, you may want to bring some fluids with you, but “drinking to thirst” is the general guideline, as opposed to following a hydration schedule. 

Do not underestimate the importance of proper nutrition and hydration during recovery!

You will burn significant portions of your fuel stores while you run. 

Your job during recovery is to replenish your fuel stores, along with your electrolytes, by eating a quality meal within a short duration of your exercise. 

While you are at it, hydrating adequately is also important as you may have a significant percentage of your body-weight as sweat (completely normal by the way). 

Just eat and drink well… It's that simple!

There is one nutritional aspect of recovery that is often overlooked, and that is protein intake. Specifically, it's related to HOW MUCH protein you should be consuming. 

I wrote an extensive article on the topic of why you should likely eat more protein in a previous post. It applies to athletes as well to non-athletes, and I highly encourage you to read it. 

The Cole’s Notes are that it is in the best interest for your performance and recovery for you to maximize your protein intake throughout the day. In my experience, runners are great at keeping their carbohydrate intake up, but almost always fall short of the recommended protein intake of 1.6g/kg/d (grams, per kilogram of body weight, per day)

This is low hanging fruit, runners! Do your math to find out the total you should be consuming per day, and break it up over 3-5 meals to see what you should be consuming each time you eat.

8.   Set Realistic Goals: Fall in love with the process

Establishing  realistic and attainable goals serves as a cornerstone of motivation and adherence to exercise. Simply put, setting goals is important if you want to continue as a runner.

And the most common way runners set goals is… by signing up for a race!

I bet most of the novice runners reading this have, or are planning on signing up for a race in order to stay motivated in their run training. If this is you, you are not alone. Goal races make training more interesting. The unfortunate reality is that sports-goal-oriented running, more specifically running to complete a certain distance and to participate in an event, has been shown to be associated with getting injured. 

Total bummer… right?

The likely explanation to why runners who are “goal-race” oriented are more likely to get injured is because they become highly invested (physically, socially, financially) in the END-GOAL. Any steps leading to the goal are less important, and certainly not as celebrated. 

My advice is to fall in love with the process and be very reflective going through it. 

While crossing the finish line and celebrating with friends and family is glorious, what about all of the accomplishments along the way?

Take a step back and reflect. 

Think about the first time you ran a full kilometer without stopping. Prior to doing this, when was the last time you were able to do that? This may feel small, but it’s an incredible achievement for a beginner runner, and it should be celebrated. 

Now reflect on how goodrunning your first full kilometer without stopping felt. Did the body handle it well? Did you feel limited in any way? If so, was it due to your cardiovascular fitness? If you did feel pretty winded, rest assured, this will soon improve dramatically. 

Or maybe you felt limited because of pain/discomfort/weakness? 

Maybe you began to feel a new “tweak” appear the next day? If so, did it promptly go away or was it present at your next run? Is the small tweak turning into more of a pain? Are you starting to feel it on your rest days? 

If you answered yes to any of these questions, should you really be moving on to the next goal?

While being able to run a certain distance or compete in a specific race may be your eventual goal, there should be plenty of other smaller goals on the way to that one. 

These goals should be clear and reasonable. Write these goals down! 

Pay attention to the QUALITY of your attempts at completing your goals. Work with your coach/running buddy/healthcare provider to get you to a place where it feels natural to achieve a specific goal before you progress to the next.

There is no shame in slowing down and advancing your training program at a slower rate, even if it means you miss the goal race. There will always be another race!

9.   Incorporate Resistance Exercise

Supplementary strength training holds immense value in enhancing running performance and preventing sport injuries.

To me this is a no brainer. However, I have spent the better part of my 15 year career trying to convince runners to pick up some weights! If you see me before you start your running journey, chances are, I am getting you to pick up some weights BEFORE you plan your first attempt at running.

When we run, we strain the various tissues in our body by placing forces on these tissues that amount to multiples of our body weight. In order to keep you moving, and minimize injury risk, your body needs to be able to handle these harsh strains with ease.

Sports-specific resistance training can be used to produce favourable adaptations in the joints, tendons and muscles that matter most to runners. We designed the Strong Runner Strength & Conditioning Program for this very reason. 

It is in every runner's best interest to supplement their run training with properly programmed resistance exercise.

Get lifting, runners!

10.   Rest and Recovery

The importance of adequate rest and recovery cannot be overstated in the context of running. By prioritizing quality sleep, active recovery from sport, and sound nutritional strategies, novice runners can optimize their recovery process and promote favourable long-term training adaptations.

I am no sleep expert, but you don’t have to search hard to be swamped  with information pertaining to the importance of sleep as it relates to physical and mental well-being. When it comes to the active population, it also appears that poor sleep negatively impacts performance and increases chance of injury.   

As mentioned in #6 (Listen to Your Body), “the most common mistake new runners make is that they do too much, too soon”. The, “the more (quantity) I train, the better I get” mentality prevails in the running world. To top it off, once runners start seeing the social and mental benefits of running, it is easy for them to get hooked and want to run everyday.

What I always tell my “learning to run” patients is that if you feel you are progressing your training load slowly, go even slower!

The truth is that physiological gains take place at rest. Your body can only adapt if it can recover. 

This does not have to mean that on your non-run days you become a couch-potato. The principle of “active recovery” means that you simply abstain from your sport for a period of time, but you can stay active in different ways. 

For example, I’m a firm believer that every runner should own a bike. An easy bike ride on a non-run day is a great way to stay active while your legs get a break from the high-impact strain of running. Swimming, walking, elliptical and rowing are just a few other examples. 

Active recovery may also include resistance exercise (🙂, See #9), as well as some form of mobility exercise.

And as mentioned in #7, while recovering, ensure that you’re paying particular attention to your nutrient and water intake to replenish your fuel stores, build/repair your muscles and hydrate your body.

So, reading about evidence-based strategies for beginner runners is one thing, but applying the knowledge to your unique situation and training needs may sometimes be difficult. But don’t worry, I’m here to help!

EXPERT GUIDANCE

EVIDENCE-BASED APPROACH

Mike S.