Running is often praised as an ideal fitness activity: it is cost-effective, requires minimal gear, and is accessible to almost anyone. However, diving into a new running routine without guidance can lead to unnecessary setbacks. Courtney Fitzpatrick, a physical therapist at Hinge Health and an avid endurance runner, shares three essential pieces of advice for anyone preparing for their first race or building a consistent habit.

1. Incorporate Strength Training

Fitzpatrick emphasizes that running should never replace strength training, as the two activities target different physiological systems.

«Running mainly trains Type I, slow-twitch muscle fibers, which are built for endurance and resist fatigue. Strength training emphasizes Type II, fast-twitch fibers, which produce more force and power but tire more quickly.»

To reduce the risk of injury and improve performance, athletes should integrate both. According to Fitzpatrick, the most successful runners are not those who run daily, but those who balance their routine. A balanced schedule typically includes:

  • Running two to four times per week.
  • Strength training two to three times per week.
  • Allowing for one or two dedicated recovery days.

It is perfectly acceptable to combine strength and running sessions on the same day, provided that the following day is reserved for complete rest.

2. View Training Plans as Flexible Guides

While a structured 12-week training plan is a great tool for beginners aiming to increase distance, Fitzpatrick warns against being too rigid.

«Your training plan is a road map, not a contract. The goal is to follow the plan while staying responsive to your body,» she explains. For instance, if you are scheduled for a long run but have had poor sleep or feel unwell, it is better to adjust than to push through. Consistency, she notes, is achieved through smart modifications rather than forcing workouts at all costs.

3. Make Nutrition a Part of Training

For those training for longer distances, such as marathons, practicing your fueling strategy is just as important as the running itself.

Fitzpatrick advises runners to experiment with carbohydrate and fluid intake during training sessions to discover what their body tolerates best. Key recommendations include:

  • Starting with small amounts of fuel during practice runs.
  • Adjusting intake based on intensity, duration, and weather conditions.
  • Planning ahead rather than waiting until you feel depleted to consume nutrients.