1. Start by run-walking.
If you are new to running, it is helpful to mix in walking sections on your runs. It will allow your body to get used to the feeling of running while taking short breaks to recover. Try intervals of 1 minute walking to 1 minute running, and build up the running minutes from there.

2. Lots of stretching and warming up.
Warming up the body before and after running is key – it can drastically change how you feel both during and between your runs. It is helpful to get your legs moving a bit prior to jumping into the run with squats, hip circles, and calf raises. Then post-run holding longer leg and foot stretching positions helps with tightness and recovery.

3. Mixing it up.
It is easy to fall into a specific route and duration routine. However, to notice incremental progress, try mixing it up by mixing in shorter, faster runs, sprint and hill work, and your baseline pace runs will help you achieve your running goals.

4. Learn some helpful distances to landmarks in your neighborhood – and don’t always rely on the tracker.
Some of the best runs can be when you let your mind wander without a tracker chiming in your ear. Map some distances to runnable spots in your neighborhood (a noteworthy building, a bridge worth running, etc) and you can start to build routes in your head that don’t require over-reliance on your apps. Strava and Map My Run both have good tools.

5. Run Responsibly:
Try running in the morning, or later in the evening, to avoid crowded trailheads. Make sure you are running solo, and if the trail seems crowded, make sure to bring a mask. Here are the CDC Guidelines to follow.

Headlamps from BioLite, like the HeadLamp 330 ($59.95) or HeadLamp 200 ($44.95) can be great items to bring along on runs to maintain higher levels of visibility. Also, consider proper reflective running gear to maintain visibility on crowded roadways or higher traffic areas.