For the first time since 2020, more than 50 million people are running and jogging, according to a 2025 report from the Sports and Fitness Industry Association.
People are running everywhere — in parks, nature trails, streets, campuses or even using a treadmill in their houses. It has been proven to be effective in improving mental health treatments. A study published in August 2025 in the National Library of Medicine shows that running therapy outperforms antidepressants for physical health.
Running, with the right plan and precautions, can be a great addition to any lifestyle due to its accessibility and freedom. Here is a list of tips to get prepared for a successful run.
Running attire
Anthony Gargani, a senior on St. Joe’s men’s cross country team, started running track and field in fourth grade and said he felt drawn to the sport due to its endurance aspect. His tip to starting running is to purchase supportive and protective shoes. He recommends going to a local running store to get a free assessment to see what running shoes fit the best.
“They take care of you,” Gargani said. “They’ll see how you walk, see what kind of shoes you like … maybe you’re better in New Balances or Nike.”
Wearing cotton absorbs sweat and can make clothes feel heavy on a run.
Sabrina Paz, a sophomore on the women’s cross country team, recommends a T-shirt with athletic material and said there is no right or wrong answer when it comes to the kind of running shorts to wear. Paz started running six years ago and has continued with the sport because of the team environment it provides.
“I enjoy running in biker shorts or Nike pros … but I know a lot of people on the team wear standard running shorts, like Dick’s brand running shorts or Nike brand running shorts,” Paz said. “Those work well, too, so I would say try it out first.”
Creating a training plan
The hardest part about running is starting, which is why Elyse Franco, assistant athletic trainer for men’s soccer and men’s and women’s track and cross country, said having a “training program is key.”
There are many online services that provide free training programs. Franco recommends Hal Higdon, or any other program that has an intentional and structured plan to help ease people into running longer distances.
When following a structured approach to running workouts, incorporating rest days is equally important. Gargani says to not be afraid of taking a rest day
“Some people, when they start out, they get this runner’s high,” Gargani said. “They do too much, too quick. It puts them back, and they have to make up all that stuff later.”
The run
Getting a warmup in before a run is a part of a good training plan.
“To raise your body temperature about one degree Celsius is enough to prevent injury on average, and that applies for most sports,” Franco said.
One way to raise body temperature is through dynamic stretching, which is a type of stretching that helps muscles and joints move in a full range of motion. As body temperature and heart beat rise from dynamic stretching, muscles become more flexible, which helps prevent pulling a muscle. Paz recommends skipping or walking motions before a run as opposed to static stress stretching, like standing in place and touching your toes, because dynamic stretches activate the muscles used during running.
The best tip for new runners who are looking to work on building stamina and overall mileage progression is to run a tempo run, which is when you “start off at a pace that’s a little faster than your normal jog pace, and then you slowly go a little faster and faster,” according to Gargani.
Another way to describe a tempo run is an aerobic base, or a pace that is a comfortable intensity where you don’t easily become out of breath. Paz said it is important to gradually build up miles and “listen to your body.” After sustaining an aerobic base, Paz recommends starting to implement intervals.
“Once you build the aerobic base, you could throw in some workouts where you’re doing intervals,” Paz said. “So, a harder pace for half a mile to a mile, and then you back off the pace for half a mile to a mile. That might help you build up the speed on your mileage runs as well.”
Post-run & refresh
Muscles that are used while running can get strained easily if not taken care of. Franco said iliotibial band syndrome is a common injury she has seen in beginner runners.
“[Iliotibial] band syndrome is where the tendon that’s on the outside of your thigh gets a little tight,” Franco said. “It can rub and get inflamed, and that coincides with runner’s knee, which is essentially patellofemoral pain syndrome … and that is basically just knee pain that can be due to muscle imbalances.”
Franco recommends being aware of what feels tight or hurts after a run.
“[Take] a body scan and [see] where your pain points and weak points are, like if you have really tight hip flexors or tight hamstrings or your calves or feet feel really tight after running,” Franco said. “Those might be things that you want to address more.”
