Hi! If you’ve clicked on this then you probably are just starting out on your running journey. Welcome aboard friend! I may be biased, but I truly find there is nothing better than fall running. The sense of accomplishment, the curated playlists, the foliage, the community, the buzz of fall races, and oh so much neon gear. Whether you are walk/running for fun or have aspirations of completing a marathon, you may have questions as a rookie starting out. We are happy to help! Here are answers to the most common questions we get from beginner runners:

What running shoes do you recommend?

My favorite answer which may be a common theme—it depends! Running shoes are the foundation for the forces going through every other joint in your body while running. What works for one person’s anatomy may not work for another person’s anatomy. We always recommend getting your gait assessed at your local running store to ensure you are fitted with a shoe that works best for you. Having the correct foundation will dramatically improve your experience! There are two major categories of daily trainers—neutral running shoes and stability running shoes. Neutral running shoes are, well, neutral. They are met to minimally influence your gait and are what most runners will end up in. A stability shoe may be appropriate for runners who overpronate, have a history of ankle or knee instability, who are returning from injury, among others. Not all neutral trainers are created equal and not all stability shoes are created equal. It is important to try on many different styles to make sure that it fits your foot and your stride well.

What gear do I need?

Technically, just a good pair of running shoes! Now, what gear will realistically make your life easier and augment your experience? I recommend well-fitting shorts or leggings made from a breathable, moisture-wicking technical fabric, a well-fitted sports bra for the ladies, and seamless technical socks. I personally also like to listen to music on my runs and while any headphones will do, I highly recommend bone conduction headphones to stay safe out there as they allow you to hear your surroundings, cars, passing bikers, etc. A running watch or a free run tracking app on your phone can be great to track your progress!

How do I carry my phone?

A very real concern! I like to carry my phone for both music and for safety. There are many different ways to carry your phone including arm bands, belts (such as spi belt or flip belt, shorts pockets (leggings and compression short pockets on the side of the leg will minimize bounce so you can’t tell you are carrying anything), and sports bras with racer back pockets are great if you have the shoulder mobility to get it in there.

Do I need to warm-up?

Yes. Warming up is important to prepare your cardiovascular system, your nervous system, and your musculoskeletal system for the activity you are about to do to improve your performance and mitigate your injury risk. The right warm up will be person dependent. For some, this may be walking or starting to run at a very light pace before settling into normal pace. For others, this may include mobility work and drills before going on a run. For specific questions on how to best warm-up for you, check in with your running coach or your physical therapist.

How long and how fast should I run?

I told you this would be a popular answer—it depends! What is your current level of fitness? What are your goals? Do you have any relevant past medical history or injuries? These should all be considered. In the beginning, running should be kept very easy. This can be tracked by ensuring your heart rate is zone 1 or 2 during the running with a running watch or heart rate monitor, or by ensuring you are running at a conversational pace for a low tech option (meaning you could comfortable carry on a conversation without getting too breathless. This will help with how fast you should run. How long you should run also depends, but generally someone just starting out should start low and slow. Rome wasn’t built in a day. It is important to increase mileage very, very gradually. You need to give the body a chance to adapt to the new stresses being placed upon it to avoid an overuse injury. Working with a running coach or your friendly neighborhood physical therapist can help.

Should I check with my doctor before starting?

Absolutely! We always recommend chatting with your physician before starting a new exercise program.