Running 101: Tips for Beginners, Courtesy of Bond Brothers Run Club

Running or jogging is one of the best ways to significantly improve your overall health and fitness – even better, it’s free! While it’s easy to find a road or a trail and put one foot in front of the other, there’s a method to the madness — so don’t attempt to run 6 miles right out of the gate! Like any other sport, running requires preparation, commitment and an understanding of how to get from point A to point B.  

Recently we asked members of Bond Brothers Run Club, sponsored by Bond Brothers Beer Company and Fleet Feet Sports of Morrisville, to answer some commonly asked questions to help give beginners the best start possible. 

What’s the most important piece of advice for new runners? 

“Take it slow. Don’t get caught up in self-imposed unrealistic expectations or the expectations (intentional or not) of others. Becoming a runner is all about the long game. Go outside and move at a pace and distance that feels comfortable TO YOU. Rest. Repeat.” — Rob Garner 

“I didn’t start running until I was in my mid-20s. I swear by programs like the Couch to 5K. It really helped gradually build up my endurance.” — Jeanie Aday 

“I’m still kind of new but one thing I had to learn was finding the best way to lace your shoes. I found that fully laced and too-tight shoes cause my feet to go numb.” — Scott Galvin 

What do new runners need? 

“A good pair of shoes.” — Christian Daniel 

“Get fitted for proper shoes and wear the right socks.” — Jess Baxter 

“Find a group of interested people as soon as you can. They will often keep you motivated, even on your bad days.” — Vináyak Vináyak 

How many days should beginners run during the week? 

“As a beginner, start with light, easy and short distances (2-3 miles) and run/jog 4-5 days a week. Do NOT be just a weekend warrior. Allow for recovery days.” — Abdi Salahshour 

“You should run (or do any new skill/workout) at least three days a week to see a change/result.” — Jessica Marie Parsons 

“Start with twice and keep bumping it slowly.” — Vináyak Vináyak 

How long should a beginner’s run be? 

“Run for time, not distance. 20-30 minutes should do it.” — Christian Daniel 

“Whatever is fairly comfortable.” — Andy Painter

“It depends on your physical health. If you are heavy set then start with 1 to 2 miles to avoid knee and muscle injuries. Thereafter, increase your routines to 3-5 miles and add 1/2 miles every other week.”— Abdi Salahshour 

How do I get faster? 

“Consistency and speed workouts.” — Andy Painter 

“It takes time, routine training and multiple disciplines to build up your body physics, lung capacity and breathing technique to provide and maintain proper blood oxygen level to avoid serious injuries (and potentially blackout!)” — Abdi Salahshour 

Is stretching important? 

“Stretching before and after is always important.” — Jessica Marie Parsons 

“Yes, and so are foam rollers.” — Vináyak Vináyak 

I want to sign up for my first race. Any advice? 

“Start with a 5K.” — Vináyak Vináyak 

“When you start searching you will receive plenty of race promotions to choose from. Consult with one or more of your fellow runners with previous experience — your run club members are a great resource. Also, volunteer work for races will give you a great deal of perspective.”  — Abdi Salahshour 


For more information on Bond Brothers Run Club, visit 

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