{"id":12427,"date":"2023-05-18T05:53:00","date_gmt":"2023-05-18T05:53:00","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=12427"},"modified":"2023-05-18T21:09:17","modified_gmt":"2023-05-18T21:09:17","slug":"a-beginners-guide-to-running-4-steps-to-learn-how-to-run","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/a-beginners-guide-to-running-4-steps-to-learn-how-to-run\/","title":{"rendered":"A Beginner\u2019s Guide to Running: 4 Steps to Learn How to Run"},"content":{"rendered":"<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-3690863 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/lego-flash.jpg\" alt=\"After today&#039;s guide, you can run like the Flash...kind of.\" width=\"801\" height=\"409\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/lego-flash.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/lego-flash-300x153-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/lego-flash-713x364-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/lego-flash-600x306-1.jpg 600w\" sizes=\"(max-width: 801px) 100vw, 801px\" \/><\/p>\n<p><b>So you\u2019ve decided it\u2019s time to start running?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Perfect! You\u2019ve arrived at the right place.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ve helped thousands of people run injury-free and train for their first 5k or marathon, and we\u2019ve put together everything you need to know below too!\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tTired of getting injured while running? Work with a Nerd Fitness Coach and train smarter today!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p><b>Here\u2019s what we\u2019ll cover in our guide to running:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"#stage1\"><span style=\"font-weight: 400;\">How to Run Properly Stage 1: Initial Conditioning<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#stage2\"><span style=\"font-weight: 400;\">How to Run Properly Stage 2: Warm-Ups for Running<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#stage3\"><span style=\"font-weight: 400;\">How to Run Properly Stage 3: Correct Running Technique<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#stage4\"><span style=\"font-weight: 400;\">How to Run Properly Stage 4: Walk Before You Run<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#which\"><span style=\"font-weight: 400;\">Which shoes are best for running?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#where\"><span style=\"font-weight: 400;\">Where can I go for a run? What&#8217;s the best surface to run on?<\/span><\/a><\/li>\n<li><a href=\"#will\"><span style=\"font-weight: 400;\">Will running help me lose weight? (Make sure you WANT to run!)\u00a0<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#how\"><span style=\"font-weight: 400;\">How do I start running? (Next Steps)<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><strong>If you&#8217;re interested in starting a proper running practice (which you are, &#8217;cause you&#8217;re here), you may want to try our new app!<\/strong> It contains a fun adventure that will take you from sitting on your couch to running a full 5k &#8211; with plenty of benchmarks in between for you to find your groove. No guesswork needed, just tie your shows and follow along with the app.\u00a0<\/span><\/p>\n<p><strong>You can sign-up for a free trial right here:<\/strong><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/534d8131\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GenericAd_Desktop_v3_A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GeneralAd_Mobile_v3_A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p>Alright, let&#8217;s do this thing.<\/p>\n<p><span id=\"more-10407\"><\/span><\/p>\n<h2><a name=\"stage1\"><\/a><b>How to Run Properly Stage 1: Initial Conditioning<\/b><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-3576997 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-decathlon.jpg\" alt=\"This LEGO wants to get in shape! These tools will help.\" width=\"802\" height=\"271\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-decathlon.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-decathlon-300x101-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-decathlon-600x203-1.jpg 600w\" sizes=\"(max-width: 802px) 100vw, 802px\" \/><\/p>\n<p><strong>Before you even THINK about strapping on a new pair of Nike shoes and going for a run around your neighborhood, we need to get a few things straight:<\/strong><\/p>\n<p>Your body needs to have a base level of fitness before running becomes a viable option.<\/p>\n<p><b>Here\u2019s why running too early can be harmful:<\/b><\/p>\n<ul>\n<li>Every time you run, every time you take a step, you put the pressure of your entire body weight on the muscles, tendons, and joints in your legs, knees, ankles, feet, and toes.<\/li>\n<li>If you are overweight and have improper running technique, that means your joints and tendons are taking an absolute POUNDING for however many steps you take during your run: around 6,200 steps in a 5k, 12,200 steps in a 10k, or 50,000+ steps in a marathon.<\/li>\n<\/ul>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-3601172 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/parks-and-rec.gif\" alt=\"If you start running before some initial conditioning, you may end up like Andy here.\" width=\"479\" height=\"251\" \/><\/p>\n<p><b>Your initial conditioning for running will center on three points:<\/b><\/p>\n<p><b>#1) <a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">Focus on your nutrition<\/a>. <span style=\"font-weight: 400;\">This will allow you to <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-lose-weight-without-dieting-5-rules-of-weight-loss\/\" target=\"_blank\" rel=\"noopener noreferrer\">lose weight<\/a> which will reduce the impact of running on your tendons and joints.<\/span><\/b><\/p>\n<p><strong>#2) <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Train<\/a>.<\/strong> <span style=\"font-weight: 400;\">We have coaching clients who <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-aylette-overcame-injuries-grew-strong-and-started-winning-gold-medals\/\" target=\"_blank\" rel=\"noopener noreferrer\">repeatedly injured themselves running<\/a> until they started a strength training practice. After lifting some weights their ligaments grew strong and allowed them to run injury-free.\u00a0<\/span><\/p>\n<p style=\"text-align: left;\"><span style=\"font-weight: 400;\">If you have no idea <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">how to start a strength training practice<\/a>, give our <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/beginner-body-weight-workout-burn-fat-build-muscle\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>Beginner Bodyweight Workout<\/b><\/a><span style=\"font-weight: 400;\"> a try:<\/span><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Beginner Body Weight Circuit Workout | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/qvhHhDNjtxM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><span style=\"font-weight: 400;\">Many a Rebel have used the workout to springboard their strength training journey.\u00a0<\/span><\/p>\n<p><strong>#3) Finally<\/strong> <b>let\u2019s add in some activity that\u2019s low-impact:<\/b><\/p>\n<ul>\n<li><strong>Walking<\/strong> &#8211; go for a nice <a href=\"https:\/\/www.nerdfitness.com\/blog\/walking\/\" target=\"_blank\" rel=\"noopener noreferrer\">long walk around your town<\/a>, and keep your head up. Enjoy the scenery.<\/li>\n<li><strong>Hiking<\/strong> &#8211; my personal favorite: <a href=\"https:\/\/www.nerdfitness.com\/blog\/hiking\/\" target=\"_blank\" rel=\"noopener noreferrer\">get out and see the world<\/a>!<\/li>\n<li><strong>Biking<\/strong> &#8211; easy on your joints, <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-biking\/\" target=\"_blank\" rel=\"noopener noreferrer\">gets you moving<\/a>.<\/li>\n<li><strong>Swimming<\/strong> &#8211; very low impact as the water holds you up.<\/li>\n<li><strong>Elliptical<\/strong> &#8211; although I&#8217;m not a fan of spending all afternoon in a gym on a treadmill, this is the better option as it removes the opportunity for joint impact.<\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Check out <a href=\"https:\/\/www.nerdfitness.com\/blog\/25-ways-to-exercise-without-realizing-it\/\" target=\"_blank\" rel=\"noopener noreferrer\">40 Ways to Exercise Without Realizing It<\/a> for fun activities to keep your body moving!<\/span><\/i><\/p>\n<p><strong>To Recap: <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">strength train<\/a>, reduce your calorie consumption, and begin a low impact activity<\/strong> &#8211; build up your foundation to prep your body for running. The less weight your body has to carry around, the less work your legs and joints have to do, the less likely you&#8217;ll be to damage your joints and\/or injure yourself.<\/p>\n<p><em>Now that you have a solid foundation and you&#8217;re ready to start running, you can move on to the next step.<br \/>\n<\/em><\/p>\n<p><b>If you don&#8217;t know where to start on changing your diet, or have had trouble with it in the past, I got you.<\/b><\/p>\n<p>We created the Nerd Fitness Diet cheat sheet to help you get going. It\u2019s a level-up system designed for you to adopt new healthy habits, that will stick, by slowly progressing you from a newbie to an expert.<\/p>\n<p>If you&#8217;ve had trouble previously, perhaps it&#8217;s because you changed too much too quickly.<\/p>\n<p>Want to check it out? You can grab it for free when you join the Rebellion in the box below!<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta nf-diet  shortcode-form-14 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><\/p>\n<div class=\"title-first\">Download our free weight loss guide<\/div>\n<div class=\"title-second\">THE NERD FITNESS DIET: 10 Levels to Change Your Life<\/div>\n<p><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Follow our 10-level nutrition system at your own pace<\/li>\n<li>What you need to know about weight loss and healthy eating<\/li>\n<li>3 Simple rules we follow every day to stay on target<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"10407\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"https:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"246.78.149.165\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2023-05-18 20:03:35\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get It Now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<h2><a name=\"stage2\"><\/a><b>How to Run Properly Stage 2: Warm-Ups for Running<\/b><\/h2>\n<p><strong><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-3569207 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/lego-fireman.jpg\" alt=\"Does this fireman warm-up before his running? Hopefully.\" width=\"800\" height=\"449\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/lego-fireman.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/lego-fireman-300x168-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/lego-fireman-713x400-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/lego-fireman-600x337-1.jpg 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/strong><\/p>\n<p><strong>Before you take your first stride as a runner, you need to be <a href=\"https:\/\/www.nerdfitness.com\/blog\/warm-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">properly warmed up<\/a>.<\/strong><\/p>\n<p>When most people think of warming up, they probably think of standing there and doing some static stretching for 10 minutes&#8230;you know, to make sure you don&#8217;t get injured!<\/p>\n<p>Wrong! Fail! Stretching before running can actually increase your risk of injury.<a class=\"fn-ref-mark\" href=\"#footnote-3\" id=\"refmark-3\"><sup>[3]<\/sup><\/a><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-3691156 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/homer-hospital.gif\" alt=\"Did Homer get injured by running without proper form?\" width=\"345\" height=\"259\" \/><\/p>\n<p>Instead, try a dynamic warm-up &#8211; get your body properly warmed up and prepared for the rigors of running.<\/p>\n<p><strong><span style=\"text-decoration: underline;\">Let&#8217;s set you up with a few different options<\/span>:<\/strong><\/p>\n<p><strong>#1) A running-specific warm-up video from my friend Jason over at <a href=\"https:\/\/strengthrunning.com\/2011\/07\/the-standard-warm-up-video-demonstration\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Running,<\/a> who you&#8217;ll see in more videos below:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Standard Warm-Up Demonstration - Strength Running\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/v73-flygfyI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>#2) <a href=\"https:\/\/www.nerdfitness.com\/blog\/female-powerlifters-meet-staci-ardison\/\" target=\"_blank\" rel=\"noopener\">Coach Staci<\/a> providing you with a quick sequence to try out:<\/b><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Beginner Dynamic Warm-Up Exercises | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/qQ96oXp5RTU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>#3) You can also check out our post &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/warm-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Warm Up Properly<\/a>&#8221; for more moves and tips.<\/strong><\/p>\n<p>Just like with strength training, if you don&#8217;t have time to warm up, you don&#8217;t have time to run.<\/p>\n<p>Cut the run short if you need to, but not the warm-up!<\/p>\n<h2><a name=\"stage3\"><\/a><b>How to Run Properly Stage 3: Correct Running Technique<\/b><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\" wp-image-3691159 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/toy-sonic.jpg\" alt=\"Clearly Sonic knows how to run with proper form.\" width=\"800\" height=\"450\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/toy-sonic.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/toy-sonic-300x169-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/toy-sonic-713x401-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/toy-sonic-600x338-1.jpg 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><strong>If you don\u2019t learn how to run correctly, you\u2019re doomed to develop an overuse injury and that&#8217;s going to negate the whole reason you started running in the first place!<\/strong><\/p>\n<p>This is why your running form is so damn crucial: when you run, you\u2019re putting hundreds of pounds of pressure on your joints and ligaments with each bounding step down the road. This is then repeated thousands of times over the course of training and a race.<\/p>\n<p><strong>No wonder nearly every runner has tons of stories of injuries they\u2019ve had to deal with.<\/strong>\u00a0It can be a brutal activity that can wreak havoc even with good running mechanics.<\/p>\n<p>With poor running mechanics, the results are compounded.<\/p>\n<ul>\n<li>Not the GOOD kind of &#8220;compounded&#8221; like compound interest, which you learned in 2nd grade with the story about starting with 1 penny a day and doubling it for 30 days.<\/li>\n<li>The BAD kind of &#8220;compounded&#8221; like plantar fasciitis and stress fractures and sore IT bands and torn ligaments and crazy soreness all the time.<\/li>\n<\/ul>\n<p>You know, painful stuff&#8230;<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-3691162 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/eric-hopital.gif\" alt=\"Make sure you have your technique down before you start running, because hospitals aren&#039;t fun.\" width=\"480\" height=\"270\" \/><\/p>\n<p>We don\u2019t want that.<\/p>\n<p><strong>Make sure you follow the below five steps:<\/strong><\/p>\n<h3><span style=\"text-decoration: underline;\"><strong>1) LEAN FROM YOUR ANKLES<\/strong><\/span><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-3601086 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/lean-forward.gif\" alt=\"A gif showing you proper running form for your Couch to 5K (lean forward).\" width=\"480\" height=\"270\" \/><\/p>\n<p>Lean from your ankles, and keep a straight line from your ankle, through your butt, and up to your head. If you\u2019re standing still with this slight forward lean, you should feel like you\u2019re about to fall forward.<\/p>\n<p><strong>Just don&#8217;t actually fall forward.<\/strong><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-3691168 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/running-too-forward.gif\" alt=\"You want to lean forward while you run, but NOT that forward.\" width=\"480\" height=\"270\" \/><\/p>\n<p>When you start running, gravity will help keep you progressing forward. A proper lean from the ankles keeps your body in alignment and loads your muscles properly and efficiently.<\/p>\n<h3><span style=\"text-decoration: underline;\"><strong>2) INCREASE YOUR CADENCE<\/strong><\/span><\/h3>\n<p>Cadence is your stride rate, or the number of steps you take per minute. It will probably seem weird at first, but you\u2019re putting less stress on your legs with shorter foot strikes.<\/p>\n<p>Your cadence should be at least <span style=\"text-decoration: underline;\">170-190 steps per minute<\/span> when you\u2019re running at an easy, conversational pace. It will probably increase once you start running faster\u2014that\u2019s normal.<\/p>\n<p><em>\u201cSteve, what the hell do I do with \u201c170-190 steps per minute?\u201d<\/em><\/p>\n<p><strong>Great question. Go to Spotify and look for 170-190BPM playlists, like these which I found <a href=\"https:\/\/gizmodo.com\/5906815\/the-most-mathematically-perfect-playlist-for-running\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>:<\/strong><\/p>\n<ul>\n<li><a href=\"http:\/\/open.spotify.com\/user\/brentrose\/playlist\/0RJvabRS4LuplXcToel5F9\" target=\"_blank\" rel=\"noopener noreferrer\">170-190 BPM: Hip Hop Playlist<\/a><\/li>\n<li><a href=\"https:\/\/open.spotify.com\/user\/brentrose\/playlist\/6qKU9nHoKJqalKN11kiXPV\" target=\"_blank\" rel=\"noopener noreferrer\">170-190 Rock Playlist\u00a0<\/a><\/li>\n<\/ul>\n<p><strong>Not on Spotify?<\/strong> Cool. (But like, why?) To get a cadence, try running to Outkast\u2019s \u201cHey Ya\u201d and time your strides to match the beat. That\u2019s the cadence you\u2019re looking for:<\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Outkast - Hey Ya! (Official HD Video)\" width=\"950\" height=\"713\" src=\"https:\/\/www.youtube.com\/embed\/PWgvGjAhvIw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p>Research has shown<a class=\"fn-ref-mark\" href=\"#footnote-4\" id=\"refmark-4\"><sup>[4]<\/sup><\/a> that increasing your cadence and taking more steps (around 180 per minute) provides many of the same benefits of barefoot running:<\/p>\n<ul>\n<li>Less impact shock that goes up your legs.<\/li>\n<li>Improved running economy (or your efficiency, which means you\u2019ll run faster with less effort!).<\/li>\n<li>Reduced chance of injury.<\/li>\n<\/ul>\n<p>You\u2019ll feel like you\u2019re taking way more steps than normal &#8211; that means you probably had poor form before and now you&#8217;re fixing it!<\/p>\n<p>If your legs get to the point where they&#8217;re going this fast, let me know:<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-3332389 size-full aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/Sonic.gif\" alt=\"Yep, just as we thought, Sonic knows how to run.\" width=\"395\" height=\"328\" \/><\/p>\n<h3><strong><span style=\"text-decoration: underline;\">3) FOOT STRIKE AT THE RIGHT TIME<\/span><\/strong><\/h3>\n<p>When your foot comes down and makes contact with the ground, it should be underneath your body, not in front of it.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-3601091 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/foot-alignmnet-while-running.gif\" alt=\"This gif shows that your foot should be underneath you while running.\" width=\"480\" height=\"270\" \/><\/p>\n<p>Combined with a quick cadence and a slight forward lean from your ankles, you\u2019ll be distributing impact shock evenly\u2014and efficiently.<\/p>\n<p><span style=\"text-decoration: underline;\">This aspect of running form is often skipped over by beginning runners<\/span>.<\/p>\n<p>Instead of focusing on where the foot is landing in relation to the rest of the body, they focus too much on running on their forefoot. If you don\u2019t land in the right place first, a midfoot or forefoot strike will only do more damage.<\/p>\n<p><strong>As you\u2019re running, a good mental cue is to think that you\u2019re just \u201cputting your foot down\u201d in a straight line underneath your body.<\/strong><\/p>\n<p>There\u2019s no reaching or stretching your leg out in front of you.<\/p>\n<p>Practicing this mental cue will have your leg touching down almost exactly underneath your center of mass, distributing your weight evenly and safely.<\/p>\n<h3><span style=\"text-decoration: underline;\"><strong>4) LAND ON YOUR MIDFOOT<\/strong><\/span><\/h3>\n<p>While not as important as landing underneath your center of mass, becoming a mid-foot striker has a host of benefits.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-3601092 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/landing-mid-foot.gif\" alt=\"This gif shows that your foot should come down mid-foot when you are running.\" width=\"480\" height=\"270\" \/><\/p>\n<p>It can help you avoid a lot of injuries by absorbing impact shock and preventing a severe heel striking running stride.<\/p>\n<p>Heel-striking can\u2019t be entirely blamed for injuries and labeled \u201cbad.\u201d<\/p>\n<p>Even elite athletes heel strike when they run races! It\u2019s not entirely bad\u2014 especially if you\u2019re putting weight down on your foot just after you heel strike, instead of directly on the heel.<a class=\"fn-ref-mark\" href=\"#footnote-5\" id=\"refmark-5\"><sup>[5]<\/sup><\/a><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Running Properly - Midfoot Strike\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/5mL4_s71PMM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p>What you should focus on is having a higher cadence, landing underneath your body, and not aggressively heel striking.<\/p>\n<p>Try to land with your foot flat on the ground, instead of with your toes angled upwards.<a class=\"fn-ref-mark\" href=\"#footnote-6\" id=\"refmark-6\"><sup>[6]<\/sup><\/a><\/p>\n<h3><strong><span style=\"text-decoration: underline;\">5) SYMMETRICAL ARM SWINGS<\/span><\/strong><\/h3>\n<p>Nobody wants to look at you running if you\u2019re flailing your arms wildly all over the place like Elaine dancing from Seinfeld.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-3601093 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/elaine-arms.gif\" alt=\"Don&#039;t do this while running...maybe dancing...maybe. Def not during a 5K.\" width=\"480\" height=\"310\" \/><\/p>\n<p>An ideal arm swing has your arm bent at about 90 degrees and a front-to-back swing (not side-to-side).<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-3601094 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/running-arm-swing.gif\" alt=\"Like this gif shows, keep your arms at about 90 degrees while running.\" width=\"480\" height=\"270\" \/><\/p>\n<p>Imagine a pretend line that goes down your mid-line or center of your body. When you run, your hands should not cross over this imaginary line.<\/p>\n<p>Cup your hands loosely together (no clenched fists!) and if you want to use your arms for momentum, pump your elbows, not your hands.<\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Running - Arm Carriage\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/Xo9rlzcQcYw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>Once you incorporate these changes into your running form, you\u2019ll feel a lot more comfortable and your injury risk is going to plummet.<\/strong><\/p>\n<p>For extra credit, learn to run softly and quietly.<\/p>\n<p>Foot stomping isn\u2019t allowed and gets increasingly more difficult as you approach 180 steps per minute.<\/p>\n<p><strong>A few other things you want to keep in mind:<\/strong><\/p>\n<ul>\n<li>Keep a tall back, chest up. No slouching.<\/li>\n<li>Look 30-50 meters in front of you &#8211; not head down looking at your toes.<\/li>\n<\/ul>\n<p>Both are easy cues to keep an athletic posture and good running form.<\/p>\n<p>Go back through and read this section a few more times. We know it\u2019s a LOT to think about while running, but it is incredibly important.<\/p>\n<p>If you get a chance, have somebody film you running, and then watch your tape back to see how you\u2019re doing.<\/p>\n<p><b>I should note that we provide form checks to <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">our coaching clients<\/a>. <\/b><span style=\"font-weight: 400;\">Through our awesome app, you can record a video of your running form or exercise technique and send it right to your coach! That way you can know your running and training safely and correctly!<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tHave a Nerd Fitness Coach check your running form! Learn more by clicking here.\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<h2><a name=\"stage4\"><\/a><b>How to Run Properly Stage 4: Walk Before You Run<\/b><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-3691185 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/lego-and-a-snail.jpg\" alt=\"Even if you go snail-pace, walking is a great way to start running.\" width=\"801\" height=\"533\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/lego-and-a-snail.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/lego-and-a-snail-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/lego-and-a-snail-713x474-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/lego-and-a-snail-600x399-1.jpg 600w\" sizes=\"(max-width: 801px) 100vw, 801px\" \/><\/p>\n<p><strong>Starting a running practice can be daunting.\u00a0<\/strong><\/p>\n<p>That&#8217;s why I actually recommend <a href=\"https:\/\/www.nerdfitness.com\/blog\/walking\/\" target=\"_blank\" rel=\"noopener noreferrer\">walking first<\/a>. I mentioned earlier that walking can help build the foundation of a great running practice.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-3691187 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/walk-cartoon.gif\" alt=\"Walking is great and fun, as this cartoon man clearly knows.\" width=\"204\" height=\"306\" \/><\/p>\n<p>Once you&#8217;re comfortable moving a little bit, an ideal way to actually start running is to alternate between a brisk walk and a jog. This can help you build up some strength so you can run at a more constant pace.<\/p>\n<h3><strong>Try <b>the following five steps to start your running practice:<\/b><\/strong><\/h3>\n<ol>\n<li><strong>Get comfortable walking for 20 minutes.<\/strong> That&#8217;s it. Stroll around your neighborhood a few times a week, until this is a cake-walk.<a class=\"fn-ref-mark\" href=\"#footnote-7\" id=\"refmark-7\"><sup>[7]<\/sup><\/a><\/li>\n<li><strong>Bump it up to 30 minutes.\u00a0<\/strong>After 20 minutes is no problem, take it to the next level for a 30-minute walk. Once you can handle this fine, we can start picking up the pace.<\/li>\n<li><strong>Start run\/walking.\u00a0<\/strong>Walk as you have been for 10 minutes. Then, pick up the pace for a light jog for a minute (or 30 seconds if this is too tough). Give yourself a couple more minutes of walking (or longer) before you start jogging again. Do this for about 10 minutes, then walk normally for the last 10 minutes. You&#8217;ll still come in at 30 minutes for your exercise.<\/li>\n<li><strong>Now, run for longer.\u00a0<\/strong>Once you&#8217;re comfortable holding a one-minute jog, let&#8217;s take it up a notch. We&#8217;ll still have you warm up for 10 minutes of walking, but when you jog, try going for a minute and a half. If this seems easy, go for 2 minutes! Alternate to a slower walk whenever you need to catch your breath.<\/li>\n<li><strong>Before you know it, you will be a runner.<\/strong>\u00a0As you expand your jogging time, lower the amount of time you walk. At this point, you&#8217;re basically running with some short walking breaks. Which is fine! This is how people start to run and many continue to alternate between walking and jogging forever. Even if you get to the <a href=\"https:\/\/www.nerdfitness.com\/blog\/couch-to-5k-crucial-things-to-know-before-you-start-training\/\" target=\"_blank\" rel=\"noopener noreferrer\">point of running races<\/a>, there&#8217;s nothing wrong with taking some walking breaks. You do you.<\/li>\n<\/ol>\n<p>Alright, we&#8217;ve talked about technique, plus some tips for getting up and running.<a class=\"fn-ref-mark\" href=\"#footnote-8\" id=\"refmark-8\"><sup>[8]<\/sup><\/a><\/p>\n<p>However, I know you&#8217;re gonna ask, so let&#8217;s talk about what kicks you should rock.<\/p>\n<h2><a name=\"which\"><\/a><b>Which Shoes Are Best for Running?<\/b><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-3691206 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/stormtrooper-shoe.jpg\" alt=\"Is this shoe ideal for running? Let&#039;s find out!\" width=\"800\" height=\"530\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/stormtrooper-shoe.jpg 1024w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/stormtrooper-shoe-300x199-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/stormtrooper-shoe-768x509-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/stormtrooper-shoe-713x472-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/stormtrooper-shoe-600x397-1.jpg 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><strong>There are <span style=\"text-decoration: underline;\">four<\/span> components to look for in any shoe.<\/strong><\/p>\n<p>If the shoe doesn\u2019t meet these four criteria, then your foot is going to be compromised.<\/p>\n<h3><strong>A good shoe for running has:<\/strong><\/h3>\n<ol>\n<li>Minimal &#8220;heel drop:&#8221; a lower heel-toe height difference.<\/li>\n<li>A wide toe box that allows your foot to spread as it lands on the ground with each step.<\/li>\n<li>A pliable bottom that allows your toes to bend to a full ninety degrees of flexion as you step.<\/li>\n<li>Something\u00a0to attach it to\u00a0your ankle area.<\/li>\n<\/ol>\n<p><strong>Let\u2019s look at each in a bit more detail:<\/strong><\/p>\n<p><strong>1. Minimal heel-toe height difference (aka &#8220;drop&#8221;).<\/strong> When your shoe raises your heel higher than your forefoot (aka &#8220;heel lift&#8221;), your ankle and lower leg are being positioned in a slightly shortened position for the duration that you\u2019re wearing the shoes.<\/p>\n<p>When your leg muscles are thrown into a slightly unnatural position, it means the mobility of your ankle will suffer\u2026 and this will limit all sorts of things including your running gait.<span style=\"font-weight: 400;\"><a class=\"fn-ref-mark\" href=\"#footnote-9\" id=\"refmark-9\"><sup>[9]<\/sup><\/a><\/span><\/p>\n<p>This doesn&#8217;t just mean high heels either&#8230;although running in heels is ridiculous.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3532845\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/jurassic-world-heels-1.gif\" alt=\"\" width=\"527\" height=\"258\" \/><\/p>\n<p>This includes most regular shoes that have a bulky heel and lower toe. In many shoes, you&#8217;ll see this difference between heel and forefoot referred to as a &#8220;drop,&#8221; so &#8220;zero-drop&#8221; shoes are shoes where heel and forefoot are at the same height.<\/p>\n<p>Check to see what your current shoes weigh, and each time you buy a new pair of shoes, work your way towards more and more minimal shoes &#8211; down to 10 oz or so (which would qualify them as &#8220;minimalist shoe&#8221; in our book).<\/p>\n<p>Our advice would be to not go too far below 7-8 ounces.<\/p>\n<p>The big question: &#8220;Should I be doing barefoot running?&#8221; &#8211; Occasionally, and with proper form, SURE. But don&#8217;t just put on a pair of <a href=\"https:\/\/www.nerdfitness.com\/blog\/vibram-fivefingers-first-impressions\/\" target=\"_blank\" rel=\"noopener noreferrer\">Vibram 5 Finger<\/a> toe shoes and go run a 5k on concrete tomorrow. That&#8217;s a recipe for disaster.<\/p>\n<p><strong>2. A wide toe box that allows your foot to spread as it lands on the ground with each step.<\/strong> With each step you take, your foot actually spreads wider upon landing. This is impossible for your foot to do when it\u2019s in a shoe that is too narrow.<\/p>\n<p>If the toe box is not at least as wide as your foot when you\u2019re standing on your foot, while it\u2019s bearing your weight, that\u2019s a problem for your foot. Know that as your foot becomes more \u2018natural\u2019 it\u2019s possible it will it may widen further, as the muscles and bones reposition themselves.<\/p>\n<p>Feet crammed into a shoe is like putting a leash on Sonic the Hedgehog: they want to be free!<\/p>\n<p><strong>3. A pliable bottom that allows your toes to bend fully as you step.<\/strong> Your great toe is meant to flex to ninety degrees as you move through the gait cycle. See below:<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-1193669 size-full aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/Toe-Stretch-1.jpg\" alt=\"You want your shoe to have some &quot;give&quot; so it can move naturally.\" width=\"531\" height=\"298\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/Toe-Stretch-1.jpg 531w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/Toe-Stretch-1-300x168-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/Toe-Stretch-1-160x90-1.jpg 160w\" sizes=\"(max-width: 531px) 100vw, 531px\" \/><\/p>\n<p>If your shoe does not allow this due to a hard sole, your feet won&#8217;t be able to move as well, and the soft tissues of your foot will get weaker from not being used fully.<\/p>\n<p>PLUS, when you aren\u2019t flexing your big toe regularly, your body will start to lose the ability to use that joint fully. This can lead to all sorts of problems. Doh!<\/p>\n<p><strong>4. It\u2019s strapped to your foot.<\/strong> If the shoe isn\u2019t strapped around your ankle, your toes are going to grab at the shoe to keep it on with every step you take. This makes some of your foot bones push down and some of your foot bones lift up.<\/p>\n<p>That shift means you change the amount of forces on each bone. Over time, this can lead to stress fractures and tissue injuries.<\/p>\n<p>Check out the video below\u00a0from movement specialist Kelly Starrett:<\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Athletes Don&#039;t Wear Flip-Flops PSA | Feat. Kelly Starrett | Ep. 219 | MobilityWOD\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/DQOKAkksdHw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>For each point above, this isn&#8217;t an &#8220;all or nothing&#8221; scenario.<\/strong> Similar to your nutrition, do the best you can when you can, and work your way into running with a minimalist shoe.<\/p>\n<p>If you want to learn more about proper footwear, make sure you check out &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/stop-foot-pain-a-nerds-guide-to-healthy-feet\/\" target=\"_blank\" rel=\"noopener noreferrer\">A Nerd&#8217;s Guide to Healthy Feet<\/a>,&#8221; written by\u00a0Kate Galliett of FitForRealLife.com.<\/p>\n<p>Lastly, if you want to learn more about the benefits of ditching your shoes altogether, you can check out our article &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/barefoot-running-the-great-debate\/\" target=\"_blank\" rel=\"noopener noreferrer\">Is Barefoot Running Really Better for You?<\/a>&#8221;<\/p>\n<h2><strong><a name=\"where\"><\/a>Where Can I Go for a Run? What\u2019s the Best Surface to Run On?<\/strong><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-3691215 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/running-dirt-road-scaled.jpg\" alt=\"As we&#039;ll discover, running on a dirt road could actually be ideal for a running practice.\" width=\"799\" height=\"372\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/running-dirt-road-scaled.jpg 5162w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/running-dirt-road-300x140-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/running-dirt-road-768x357-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/running-dirt-road-713x332-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/running-dirt-road-600x279-1.jpg 600w\" sizes=\"(max-width: 799px) 100vw, 799px\" \/><\/p>\n<p><b>For the most part, it doesn\u2019t really matter what surface you run on if your form is good and you\u2019re resting enough to recover between your workouts.<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But each surface does affect your body in different ways, so you should know the pros and cons of each one.<\/span><\/p>\n<h3><b>#1) Asphalt (road)<\/b><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-3691216 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/asphalt.jpg\" alt=\"Roads can be good for running, but we need to talk about the &quot;slope.&quot;\" width=\"478\" height=\"347\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/asphalt.jpg 669w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/asphalt-300x218-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/asphalt-600x436-1.jpg 600w\" sizes=\"(max-width: 478px) 100vw, 478px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">People have been running on the roads since they were first paved over 100 years ago. Most people run exclusively on the roads since they\u2019re the most common surface that\u2019s available for running.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There\u2019s nothing inherently wrong with road running. It\u2019s stable and has a relatively predictable surface so you probably won\u2019t twist an ankle.<a class=\"fn-ref-mark\" href=\"#footnote-10\" id=\"refmark-10\"><sup>[10]<\/sup><\/a>\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0As long as you\u2019re avoiding cars and running AGAINST the flow of traffic (so you can see approaching cars) you\u2019ll be safe.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The danger of roads comes when you run on the same side of the road all the time.\u00a0<\/span><\/p>\n<p><b>T<\/b><b>he problem lies with the road\u2019s slope.<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For drainage reasons, every road has a slight slope toward the curb. If you\u2019re always running against the flow of traffic your left leg is going to be slightly lower than your right. The solution is to switch sides of the road, but only if traffic conditions allow.\u00a0<\/span><\/p>\n<h3><b>#2)<\/b> <b>Concrete (most sidewalks)<\/b><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-3691217 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/sidewalk.jpg\" alt=\"Sidewalks can be okay to run on, but they don&#039;t have much give. Be careful.\" width=\"478\" height=\"269\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/sidewalk.jpg 960w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/sidewalk-300x169-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/sidewalk-768x432-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/sidewalk-713x401-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/sidewalk-600x338-1.jpg 600w\" sizes=\"(max-width: 478px) 100vw, 478px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Most sidewalks are made of concrete, not asphalt, and are actually a lot harder than the road itself. This isn\u2019t necessarily a drawback, but you will be experiencing more impact forces on concrete than the road. If you do a lot of running on the sidewalk, make sure your form is as good as it can be!<a class=\"fn-ref-mark\" href=\"#footnote-11\" id=\"refmark-11\"><sup>[11]<\/sup><\/a>\u00a0<\/span><\/p>\n<h3><b>#3) Grass (fields)<\/b><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-3691218 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/grass-field.jpg\" alt=\"Be very careful running on a grass field, because you might trip.\" width=\"480\" height=\"360\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/grass-field.jpg 800w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/grass-field-300x225-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/grass-field-768x576-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/grass-field-713x535-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/grass-field-600x450-1.jpg 600w\" sizes=\"(max-width: 480px) 100vw, 480px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Unless the grass is very hard-packed and smooth, I don\u2019t recommend running on it for a long period of time. Grass is very soft so you won\u2019t be sending jarring impact forces up through your legs like concrete, but the uneven surface is going to break up your stride and you could tweak your ankle or a muscle in your foot.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some grass is great to run on, though. The harder and smoother it is, the better it is for running&#8230;like a golf course.<a class=\"fn-ref-mark\" href=\"#footnote-12\" id=\"refmark-12\"><sup>[12]<\/sup><\/a><\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-3691219 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/dog-golf.gif\" alt=\" Golf courses can actually be great to run on...as this dog knows.\" width=\"480\" height=\"270\" \/><\/p>\n<h3><b>#4) Dirt or crushed gravel trails<\/b><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-3691220 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/gravel-trail.jpg\" alt=\"If you can find a good one, gravel trails are the way to go for running.\" width=\"477\" height=\"358\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/gravel-trail.jpg 2048w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/gravel-trail-300x225-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/gravel-trail-768x576-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/gravel-trail-713x535-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/gravel-trail-600x450-1.jpg 600w\" sizes=\"(max-width: 477px) 100vw, 477px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Smooth dirt or crushed gravel (very fine\u2014 not big chunks of gravel you find in some driveways!) are some of the best running surfaces. Like the hard grass surface of a golf course, dirt and crushed gravel trails offer the same impact-dissipating qualities while still retaining firm footing. It\u2019s the best of both worlds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ll find these types of trails at larger parks with walking paths or in national\/state parks with well-maintained trails.\u00a0<\/span><\/p>\n<h3><b>#5) Single-track trails<\/b><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-3691221 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/hiking-trail.jpg\" alt=\"HIking trails are great for running, just be careful you don&#039;t trip and fall.\" width=\"335\" height=\"480\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/hiking-trail.jpg 1429w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/hiking-trail-209x300-1.jpg 209w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/hiking-trail-768x1101-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/hiking-trail-419x600-1.jpg 419w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/hiking-trail-600x860-1.jpg 600w\" sizes=\"(max-width: 335px) 100vw, 335px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Think sharp turns, rocks, roots, stream crossings, hills, and anything else Mother Nature can throw at you. In a word: FUN.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These trails are usually narrow and filled with obstacles. The hills, direction changes, and irregular surfaces will force you to use a lot of stabilizing muscles in your lower legs. This could be good for building strength.\u00a0<\/span><\/p>\n<h3><b>#6) Track<\/b><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-3691832 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/running-track-scaled.jpg\" alt=\"The problem with tracks is the whole &quot;always turning left&quot; thing.\" width=\"479\" height=\"319\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/running-track-scaled.jpg 5056w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/running-track-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/running-track-768x512-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/running-track-713x475-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/running-track-600x400-1.jpg 600w\" sizes=\"(max-width: 479px) 100vw, 479px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Found at most local high schools and colleges, a 400-meter outdoor track provides a great training place for workouts.<a class=\"fn-ref-mark\" href=\"#footnote-13\" id=\"refmark-13\"><sup>[13]<\/sup><\/a> But that\u2019s what they\u2019re for: workouts. Not every day running!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The surface is forgiving like hard-packed dirt or a very firm golf course. But while the surface is great, the turns are what makes a track not ideal for everyday training. By doing all of your running on a track, you\u2019re constantly turning left and setting yourself up for muscle imbalances.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019re better off running somewhere where the turns are varied so you expose yourself to different stresses instead of the same thing over and over again. That\u2019s how overuse injuries happen. Tracks are for faster workouts, not easy distance runs.<\/span><\/p>\n<p><b>WHAT SURFACE SHOULD YOU RUN ON?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Your training would ideally be a combination of all of the surfaces that are available to you. Exposing your body to as much variety as possible will give you a better chance at preventing injury since you\u2019re not doing the same thing over and over again.<\/span><\/p>\n<p><strong>The few types of running surfaces that lend themselves to more frequent training are:\u00a0<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Smooth dirt trails<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Crushed gravel paths<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hard-packed grass (like a golf fairway).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The footing is sure and the surface isn\u2019t too soft or firm.<\/span><\/p>\n<p><b>Limit your running on concrete and technical trails because of the injury risk. <\/b><span style=\"font-weight: 400;\">Most sidewalks are made from concrete and are incredibly hard. Throw a tennis ball on one to see for yourself\u2014it\u2019ll shoot right up into the air because of the returned energy. Those same forces are being returned into your legs when you run on them.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Technical trails present a different challenge: roots, streams, rocks, and uneven terrain.\u00a0<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-3691222 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/trail-running.gif\" alt=\"With some practice, trail running can great for running. Just be careful and take your time!\" width=\"482\" height=\"271\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Run sparingly!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A good strategy to use when deciding where to run is to figure out how your body feels.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re sore or have a tender muscle, run on a softer surface. A dirt trail or well-manicured field will help you recover better than the roads.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But if you\u2019re doing a workout, you want to avoid technical trails or concrete sidewalks. Pick the track, a clear dirt trail, or a road without a severe camber.<\/span><\/p>\n<h2><a name=\"will\"><\/a><b>Will Running Help Me Lose Weight? (Make Sure You Like Running!)<\/b><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-3690865 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/lego-flash-pizza.jpg\" alt=\"Is there a faster delivery runner than the Flash? Doubtful.\" width=\"801\" height=\"443\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/lego-flash-pizza.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/lego-flash-pizza-300x166-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/lego-flash-pizza-713x395-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/lego-flash-pizza-600x332-1.jpg 600w\" sizes=\"(max-width: 801px) 100vw, 801px\" \/><\/p>\n<p><strong>When people tell me they&#8217;re going to start a running routine, I always ask: &#8220;Great! Do you enjoy running?&#8221;<\/strong><\/p>\n<p>If the answer is &#8220;No, not really&#8221; then I&#8217;d say, &#8220;Interesting. Then&#8230;.why running?&#8221;<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-3690877 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/why.gif\" alt=\"Yeah, it can be a little confusing when people start running, even though they don&#039;t like it.\" width=\"413\" height=\"185\" \/><\/p>\n<p><b>Most people <\/b><b><i>think<\/i><\/b><b> running = weight loss. <\/b><span style=\"font-weight: 400;\">If you\u2019re brand new to health and fitness, and you\u2019re <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-lose-weight-without-dieting-5-rules-of-weight-loss\/\" target=\"_blank\" rel=\"noopener noreferrer\">trying to lose weight<\/a>, you\u2019re most likely overwhelmed at what you should start with and how you should train.<\/span><\/p>\n<p><b>So let\u2019s answer the question \u201cwill running help me lose weight?\u201d<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Maybe!<\/span><\/p>\n<p><b>Running<\/b><b> will help you lose weight if you do two things:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You run <\/span><span style=\"font-weight: 400;\">consistently<\/span><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">You fix your diet<\/a>.<\/span><\/li>\n<\/ol>\n<p><b>Running<\/b><b> won\u2019t help you lose weight if you do two things:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You run consistently.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You don\u2019t fix your diet.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">As sexy as it is to think that just going for a run will help you lose weight, the data doesn\u2019t back it up. Time Magazine rightly pointed this out years ago, and got yelled at for telling the truth, that exercise alone won\u2019t make you lose weight.<a class=\"fn-ref-mark\" href=\"#footnote-2\" id=\"refmark-2\"><sup>[2]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">I believe that to be especially true when <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-burns-more-calories-cardio-intervals-or-weight-training\/\" target=\"_blank\" rel=\"noopener noreferrer\">exercise is only steady-speed cardio<\/a>.<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-3332384 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/HomerSimpson2.gif\" alt=\"Homer is doing Couch to 5K...week 1.\" width=\"377\" height=\"286\" \/><\/p>\n<p><b>In fact, many people gain weight after starting an exercise routine and get completely demoralized.<\/b><\/p>\n<p><i><span style=\"font-weight: 400;\">What gives?<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">As we say here at Nerd Fitness, <a href=\"https:\/\/www.nerdfitness.com\/about-2\/rules-of-the-rebellion\/\" target=\"_blank\" rel=\"noopener noreferrer\">you can\u2019t outrun your fork<\/a>, and nutrition is 90% of the battle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you go for a mile run and then stuff your face with extra calories \u201cbecause you earned it,\u201d you\u2019re going to gain weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s not because you have a slow metabolism, I promise. It\u2019s because <a href=\"https:\/\/www.nerdfitness.com\/blog\/why-cant-i-lose-weight-heres-the-truth\/\" target=\"_blank\" rel=\"noopener noreferrer\">you\u2019re consuming too many calories<\/a>.<\/span><\/p>\n<p><b>This is a common mistake: <\/b><span style=\"font-weight: 400;\">not fixing your nutrition if you\u2019re running for weight loss!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If this were a movie, nutrition would be Tom Cruise in<\/span><i><span style=\"font-weight: 400;\"> Mission: Impossible<\/span><\/i><span style=\"font-weight: 400;\"> and exercise is that funny sidekick who helps Tom. Let\u2019s be real here, Tom is doing all of the heavy lifting to make that movie what it is.<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-3601070 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/mission-impossible.gif\" alt=\"Tom Cruise is the heart of Mission Impossible, like nutrition is the heart of weight loss.\" width=\"491\" height=\"204\" \/><\/p>\n<p><span style=\"font-weight: 400;\">While exercise is important for health, it doesn\u2019t have to be running. It <\/span>can come from activities you DO enjoy:<\/p>\n<ul>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/hiking\/\" target=\"_blank\" rel=\"noopener noreferrer\">Hiking<\/a><\/li>\n<li><a title=\"Rebel Strength Guide\" href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength training<\/a><\/li>\n<li>Martial arts<\/li>\n<li>Ultimate Frisbee<\/li>\n<\/ul>\n<p>Whatever&#8230;<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-3691831 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/human-hamster-ball-1.gif\" alt=\"If you don&#039;t like running, playing sports can offer a lot of the same benefits.\" width=\"484\" height=\"272\" \/><\/p>\n<p><strong>Now, <b>if you answer the question \u201cdo you even like running?\u201d with something like:<\/b><\/strong><\/p>\n<ul>\n<li>&#8220;Yes! I love running.&#8221;<\/li>\n<li>&#8220;I like <a href=\"https:\/\/www.nerdfitness.com\/blog\/3-hiit-workouts-for-beginners-how-to-start-interval-training\/\" target=\"_blank\" rel=\"noopener noreferrer\">interval training<\/a> and <a href=\"https:\/\/www.nerdfitness.com\/blog\/superhumanspeed\/\" target=\"_blank\" rel=\"noopener\">sprints<\/a>.&#8221;<\/li>\n<li>&#8220;I don&#8217;t love it, but I need to complete it for a fitness test.&#8221;<\/li>\n<li>&#8220;I&#8217;m <a href=\"https:\/\/www.nerdfitness.com\/blog\/couch-to-5k-crucial-things-to-know-before-you-start-training\/\" target=\"_blank\" rel=\"noopener noreferrer\">running a 5k<\/a> for charity\/work and want to do well.&#8221;<\/li>\n<li>&#8220;Not yet, but I think I could&#8230;&#8221;<\/li>\n<li><span style=\"font-weight: 400;\">\u201cI like how I feel AFTER a run.\u201d<\/span><\/li>\n<\/ul>\n<p><strong>&#8230;then we can continue the conversation! <\/strong><\/p>\n<p><span style=\"font-weight: 400;\"><em>The perfect place to continue the conversation?<\/em><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our new app! We have an adventure that takes all the information in this guide and provides it with actionable steps (hehe) for you to get up and running. No more &#8220;am I doing it right?&#8221; just follow the app and know you&#8217;re training correctly.\u00a0<\/span><\/p>\n<p><strong>You can sign-up for a free trial right here:<\/strong><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/534d8131\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GenericAd_Desktop_v3_A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GeneralAd_Mobile_v3_A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<h2><a name=\"how\"><\/a><b>How Do I Start Running? (Next Steps)<\/b><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-3691223 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/running-sunset.jpg\" alt=\"You can now begin your running practice!\" width=\"800\" height=\"532\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/running-sunset.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/running-sunset-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/running-sunset-713x474-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/running-sunset-600x399-1.jpg 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><strong>Once you get comfortable running around your neighborhood or park, you can start thinking about taking it to the next level.<\/strong><\/p>\n<p>Have you ever thought about running a race? They can be a lot of fun!<\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Nerd Dash 2010 Recap\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/lKJrArg_02w?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s a clip from a race years ago where I dressed up like a Caveman with 20 of my friends and raised thousands of dollars for kids with cancer to go to summer camp!<\/span><\/p>\n<p><strong>If you want to learn how to get started, make sure you check out our article &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/couch-to-5k-crucial-things-to-know-before-you-start-training\/\" target=\"_blank\" rel=\"noopener noreferrer\">Couch to 5K<\/a>.&#8221;<\/strong> We cover the popular program and give our take on running your first race.<\/p>\n<p><strong>Just make sure you don&#8217;t make these 5k mistakes:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"How to Train for a 5k in 2023 (Don&#039;t Make These 6 Mistakes)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/ff4AcAQ3HU4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p>If you want even more guidance on long-distance running, I&#8217;ll point you again to my buddy Jason Fitzgerald&#8217;s wonderful site <a href=\"https:\/\/strengthrunning.com\/about\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Running<\/a>. I reach out to Jason whenever I need advice on proper running (including the tips found in this post).<\/p>\n<p>You can also check out <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-not-suck-at-running\/\" target=\"_blank\" rel=\"noopener noreferrer\">this interview I did with Jason<\/a>, where we discuss running, proper diet, and Star Wars.<\/p>\n<p>There&#8217;s some overlap&#8230;<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-3691224 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/05\/star-wars-running.gif\" alt=\" Being shot at will definitely motivate you to run, but we advise against it.\" width=\"493\" height=\"202\" \/><\/p>\n<p>Alright, <span style=\"font-weight: 400;\">I think you\u2019re ready to lace up and head out the door!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Want a little more help getting going? A slight nudge to get you out of the door?<\/span><\/p>\n<p><strong><span style=\"text-decoration: underline;\">Here are my top recommendations for next steps<\/span>:<\/strong><\/p>\n<p><b>#1) We have a bunch of <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">NF Coaching clients<\/a> that love to get outside and run!<\/b><span style=\"font-weight: 400;\"> If you want step-by-step guidance on how to lose weight, eat better, and learn to run properly, check out our killer <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 coaching program<\/a>:<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tHave a Nerd Fitness Coach guide your running practice!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p><strong><b>#2) If you need a trigger to &#8220;get up and run\u201d check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).<\/b><\/strong><\/p>\n<p>Try your free trial right here:<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/534d8131\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GenericAd_Desktop_v3_A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GeneralAd_Mobile_v3_A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p><b>#3) Join the Rebellion!<\/b><span style=\"font-weight: 400;\"> We need good people like you in our community, the Nerd Fitness Rebellion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sign up in the box below to enlist and get the <\/span><i><span style=\"font-weight: 400;\">Nerd Fitness Starter Kit, <\/span><\/i><span style=\"font-weight: 400;\">including the 15 fitness mistakes you don\u2019t want to make and our guide to the most effective diet and why it works<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\"><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column  shortcode-form-7 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\">Get Your FREE Nerd Fitness Resource Kit<\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>15 Fitness traps you should avoid<\/li>\n<li>Comprehensive beginner&#8217;s guide to Paleo diet<\/li>\n<li>BONUS: How to level up your life and be the hero of your own story<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"10407\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"https:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"246.78.149.165\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2023-05-18 20:03:35\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" LEVEL UP!\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><\/span><\/p>\n<p><strong>Now, your turn!<\/strong><\/p>\n<p style=\"padding-left: 30px;\"><em>Are you an avid runner?<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>Do you have any tips for Rebels just lacing up?<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>Or are you like me, and only run when something is chasing you?<\/em><\/p>\n<p>Let us know in the comments!<\/p>\n<p><strong>-Steve<\/strong><\/p>\n<p><strong>PS: Don\u2019t forget to check out the rest of our running content!<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/couch-to-5k-crucial-things-to-know-before-you-start-training\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Should You Do Couch to 5K?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/stop-foot-pain-a-nerds-guide-to-healthy-feet\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">NF Guide to Footwear<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/barefoot-running-the-great-debate\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Is Barefoot Running Really Better For You?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/3-hiit-workouts-for-beginners-how-to-start-interval-training\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Start Interval Training and Sprint Running<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/tabata-the-most-efficient-4-minutes-of-your-life\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">How to Do Tabata Sprints<\/span><\/a><\/li>\n<\/ul>\n<p><strong>###<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Photo Source:\u00a0<\/span><a href=\"https:\/\/www.pexels.com\/photo\/man-running-on-dirt-road-1465892\/\" target=\"_blank\" rel=\"noopener noreferrer\">Man on Dirt Road<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/107287876@N06\/48960740596\" target=\"_blank\" rel=\"noopener noreferrer\">Asphalt<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/tranbc\/14610999980\" target=\"_blank\" rel=\"noopener noreferrer\">Sidewalk<\/a>, <a href=\"https:\/\/commons.wikimedia.org\/wiki\/File:Grass_field_west_of_Mount_Pisgah.JPG\" data-fslightbox=\"gallery1\">Grass Field<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/eldan\/46344674764\" target=\"_blank\" rel=\"noopener noreferrer\">Gravel Trail<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/diversey\/43913445965\" target=\"_blank\" rel=\"noopener noreferrer\">Hiking Trail<\/a>, <a href=\"https:\/\/commons.wikimedia.org\/wiki\/File:All-weather_running_track.jpg\" data-fslightbox=\"gallery1\">Track<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/57763385@N03\/24820914607\" target=\"_blank\" rel=\"noopener noreferrer\">Flash<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/questlog\/16347909278\" target=\"_blank\" rel=\"noopener noreferrer\">Delivery<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/clement127\/27435831561\" target=\"_blank\" rel=\"noopener noreferrer\">Decathlon<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/blackzack00\/32082409318\" target=\"_blank\" rel=\"noopener noreferrer\">Fireman<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/fallentomato\/21039065432\/in\/photolist-y49Has-eqFVMh-8U8b1U-cu4iLY-cqXE29-87NYY6-cu4j3q-ejuppT-cu4iYm-dmtWX1-7HggQE-8hCS21-goX47x-byqEnS-cdwvq7-bLzHNT-demwjp-7jFkxS-e8aj4s-L2VEJz-AZoXtm-p6AKyu-bcRErx-PaAcqP-cu4jko-AkEQiA-cu4ja5-PtVXc4-DR6yMD-DEFx6h-9a2L98-o9SRHB-gmNhXS-pmryVL-eR9zH3-e84Dj2-AZoXuU-ajYEBn-rSyzT5-QEorEg-K6n48b-CTGTWV-K6n2xY-K6yKXp-CkqD44-DGQKNR-wKyZgA-LgqDS6-7HggLG-mNmaeQ\" target=\"_blank\" rel=\"noopener noreferrer\">Sonic<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/activars\/7173053642\/in\/photolist-8GNq77-bVRLWE-dgSSju-j1S1WD-j9wRJR-9Kxoui-9jqZRv-cELfoN-97rBRr-dAZBcw-b8RBnD-AcfBYj-tapFg-b8h4h8-n2DB2D-9B84Y7-deuxR2-oYYzw9-b7KtFB-nGqMSb-cMc4nW-ba1MsH-nsSoQL-91Vtea-fubJgy-7NSUds-dA2d4K-btoCXP-eMiv4R-cXUFaC-drvdct-9yZqaK-awX1co-fpdVdD-LftoLi-bnCBKn-nu81Ut-g28JQz-qtBqdy-bvzW7A-FPWQJe-iDprwT-gTjDVx-dot7eB-7FNtvA-5PEvsq-tH4KB-dhWL2U-aPBgWZ-dQy9gM\" target=\"_blank\" rel=\"noopener noreferrer\">My Slowest Friend<\/a>,\u00a0<a href=\"https:\/\/www.flickr.com\/photos\/45940879@N04\/5941952223\" target=\"_blank\" rel=\"noopener noreferrer\">Kristina Alexanderson: Lego in Shoe<\/a>,\u00a0<a href=\"https:\/\/pixabay.com\/photos\/running-runner-long-distance-573762\/\" target=\"_blank\" rel=\"noopener noreferrer\">Runner<\/a><\/p>\n<p><span style=\"font-weight: 400;\">GIF Source: <a href=\"https:\/\/giphy.com\/gifs\/reactiongifs-ePeHKwWSed0Ag\" target=\"_blank\" rel=\"noopener noreferrer\">Liam \u201cWhy\u201d<\/a>, <a href=\"https:\/\/giphy.com\/gifs\/season-9-the-simpsons-9x23-3o6MbdL4tjFNsqiD8A\" target=\"_blank\" rel=\"noopener noreferrer\">Homer running<\/a>, <a href=\"https:\/\/giphy.com\/gifs\/tom-cruise-john-woo-missionpossible-9qpacsmVtO3yo\" target=\"_blank\" rel=\"noopener noreferrer\">Mission Impossible<\/a>, <a href=\"https:\/\/giphy.com\/gifs\/funny-running-college-SbmWtuEsjgr5K\" target=\"_blank\" rel=\"noopener noreferrer\">Parks and Rec<\/a>, <a href=\"https:\/\/giphy.com\/gifs\/season-12-the-simpsons-12x20-3orieRQaaFUJ4GjAQg\" target=\"_blank\" rel=\"noopener noreferrer\">Homer Hospital<\/a>, <a href=\"https:\/\/giphy.com\/gifs\/southparkgifs-l2SpWWhDt9qSsDxzW\" target=\"_blank\" rel=\"noopener noreferrer\">Eric Hospital<\/a>, <a href=\"https:\/\/giphy.com\/gifs\/stacerizz-xT1XGXgtj8PWdvCLFS\" target=\"_blank\" rel=\"noopener noreferrer\">Elaine<\/a>, <a href=\"https:\/\/giphy.com\/gifs\/wild-course-runs-YnJ7tvU40Vdra\" target=\"_blank\" rel=\"noopener noreferrer\">Dog Golf Course<\/a>, <a href=\"https:\/\/giphy.com\/gifs\/running-run-runner-nPOxhmHbuQInu\" target=\"_blank\" rel=\"noopener noreferrer\">Trail Running<\/a>, <a href=\"https:\/\/giphy.com\/gifs\/happy-walk-cycle-3oEjHSGg8fEeARZoSA\" target=\"_blank\" rel=\"noopener noreferrer\">Walking Man<\/a>.\u00a0<\/span><\/p>\n<div id=\"footnote-list\" style=\"display:none;\"><span id=\"fn-heading\">Footnotes<\/span> &nbsp;&nbsp;&nbsp;( returns to text)<\/p>\n<ol>\n<li id=\"footnote-3\" class=\"fn-text\">Scope out <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22316148\" target=\"_blank\" rel=\"noopener noreferrer\">this study<\/a> for more.<a href=\"#refmark-3\"><\/a><\/li>\n<li id=\"footnote-4\" class=\"fn-text\">You can <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4000471\/\" target=\"_blank\" rel=\"noopener noreferrer\">read the review<\/a> if you want to science out about running strides.<a href=\"#refmark-4\"><\/a><\/li>\n<li id=\"footnote-5\" class=\"fn-text\">This is called a \u201cproprioceptive heel strike\u201d and is done just to get a sense of where the ground is.<a href=\"#refmark-5\"><\/a><\/li>\n<li id=\"footnote-6\" class=\"fn-text\">When your toes are angled up, this is called \u201cdorsiflexion\u201d &#8211; nerd alert!)<a href=\"#refmark-6\"><\/a><\/li>\n<li id=\"footnote-7\" class=\"fn-text\">Giggle.<a href=\"#refmark-7\"><\/a><\/li>\n<li id=\"footnote-8\" class=\"fn-text\">I really do crack myself up while doing this.<a href=\"#refmark-8\"><\/a><\/li>\n<li id=\"footnote-9\" class=\"fn-text\">Gait means the locomotion of limbs, more or less. Check out <a href=\"https:\/\/en.wikipedia.org\/wiki\/Gait\" target=\"_blank\" rel=\"noopener noreferrer\">this Wikipedia article for more<\/a>, which also has a sweet gif of an elephant in it.<a href=\"#refmark-9\"><\/a><\/li>\n<li id=\"footnote-10\" class=\"fn-text\">Just watch out for potholes.<a href=\"#refmark-10\"><\/a><\/li>\n<li id=\"footnote-11\" class=\"fn-text\"><span style=\"font-weight: 400;\">Heel-striking is going to bite you in the ass if you\u2019re smashing your heels against one of the hardest surfaces you can run on.<\/span><span style=\"font-weight: 400;\"><a href=\"#refmark-11\"><\/a><\/span><\/li>\n<li id=\"footnote-12\" class=\"fn-text\">I\u2019m <span style=\"font-weight: 400;\">not recommending you sneak onto a golf course to run&#8230; but if you do, you\u2019ll experience my favorite running surface. Many high school cross country meets are held on golf courses for this reason: they\u2019re soft enough to be easy on your joints and muscles, but hard enough to give you enough spring to let you do some fast running.<\/span><span style=\"font-weight: 400;\"><a href=\"#refmark-12\"><\/a><\/span><\/li>\n<li id=\"footnote-13\" class=\"fn-text\"><span style=\"font-weight: 400;\">Since they\u2019re perfectly measured at 400 meters to a lap, you can run intervals precisely and get a lot of great data on how fast you\u2019re running. You can use that information to predict how fast you\u2019ll race in your 5K. Run by your local track and take note of the markings on each turn. Get familiar with the starting line, 200m mark (on the opposite side, at the next turn), and how to run a mile there. Note that a mile on a track is not 4 laps! You need to find the mile marker line, which is about 9 meters behind the starting line. It should gradually curve closer to the starting line as you reach the outside lanes.<\/span><span style=\"font-weight: 400;\"><a href=\"#refmark-13\"><\/a><\/span><\/li>\n<li id=\"footnote-2\" class=\"fn-text\">You can read that Time article <a href=\"http:\/\/content.time.com\/time\/subscriber\/article\/0,33009,1914974-3,00.html\" target=\"_blank\" rel=\"noopener noreferrer\">right here<\/a>.<a href=\"#refmark-2\"><\/a><\/li>\n<\/ol>\n<\/div>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/running-properly\/\">A Beginner\u2019s Guide to Running: 4 Steps to Learn How to Run<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>So you\u2019ve decided it\u2019s time to start running? Perfect! You\u2019ve arrived at the right place. We\u2019ve helped thousands of people run injury-free and train for their first 5k or marathon, and we\u2019ve put together everything you need to know below too!\u00a0 Here\u2019s what we\u2019ll cover in our guide to running: How to Run Properly Stage [\u2026]<br \/>\nThe post A Beginner\u2019s Guide to Running: 4 Steps to Learn How to Run first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":3486,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/12427"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=12427"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/12427\/revisions"}],"predecessor-version":[{"id":12501,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/12427\/revisions\/12501"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/3486"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=12427"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=12427"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=12427"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}