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Learn to Run - The Basics!


Running – THE BASICS

Written by: Coach Delilah Topic

I may be a bit biased, but I believe that running is the best sport ever! What better way to get a great cardiovascular workout, while challenging your body, getting some fresh air, and releasing stress?! The best part? All you need to get started is a pair of running shoes and a surface to run on!  

But starting a running program can certainly seem like a daunting idea, and if done incorrectly, can lead to frustration and injury. This blog will focus on the BASICS you will need to get started before hitting the trail!


The most important part of running (besides you!) is the shoes that you wear while training. The first and most important thing to determine is whether you need a NEUTRAL, STABILITY, or MOTION-CONTROL shoe.  I recommend going to your local Running Room store (locations across the country – click here to find a location near you) to get a free assessment by their knowledgeable staff.


There is no such thing as bad running weather - only bad clothing choices!

The proper gear is absolutely key to being comfortable during your run.


For colder temps, I find that layering multiple thinner layers works better than fewer, bulkier layers. If you are like me, frozen hands can happen even in relatively ‘milder’ colder temps, so investing in a good pair of winter running mittens/gloves can save you from frostbite.


A hat/visor helps to keep your core temperature down by protecting your noggin’ from the heat! A great pair of sunglasses (I love Ryder brand!) is also essential to protect your eyes from harmful UV rays.  Dry-fit fabric is breathable and helps to wick sweat away, making you much more comfortable when running in warmer temps.  Athletic sport-style socks that don’t chafe and therefore don’t cause blisters are also important.  Lastly, don’t forget your sunscreen! No run is worth the risk of skin cancer. Protect yourself with at least SPF 15 depending on your tendency to burn.  Ombrelle makes some great sweatproof sunscreens.


These seasons can be tricky! If you are a morning runner, temps can be cool at the beginning of your run, and warm towards the end. And the converse can be true if you are an evening runner. Because of this, layering is key. Thin, breathable layers can keep you warm when you need it, but not too toasty when the temps warm up. Arm warmers can also be very helpful when it is that ‘in-between’ t-shirt/long-sleeve weather. You can easily slide down the arm warmers if you get too hot.

With the proper shoes and gear, you are ready for any conditions that come your way!  Congratulations – you are on your way to enjoying all that this amazing sport has to offer!

~Coach Delilah Topic




Blog #1: Learn to Run - The Basics

Blog #2: Learn to Run - Let's get Started

Blog #3: Learn to Run - The Importance of Nutrition