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Are cushioned shoes better for running?
Not necessarily. “What feels comfortable on your best friend’s feet may cause your feet to scream in pain, so that’s why it’s so important to get professionally fitted at a specialty running store,” says Sullivan.
When you go for a fitting, an expert will watch you walk and run, perform 3D foot scans, and analyze your gait to determine your arch type, biomechanics, pronation, and exact foot measurements, so you can try on a variety of shoe brands and models, she explains.
Based on that intel, you may find that more or less cushion is better for your feet. More cushion doesn’t always mean better, so test out a few options and see what feels comfortable for *you*.
Do I need running shoes to start running?
Simply put, yes. Proper running shoes are key for keeping you healthy, safe, and comfortable, says Sullivan. “Treat them as an investment toward achieving your fitness goals and improving your health through running.”
Plus, the right pair of running shoes will properly stabilize your stride, absorb shock, and motivate you to lace up day after day, adds Sullivan. “Don’t look at them as just another pair of shoes, look at them as the foundation that will launch your new running habit.”
Is it okay to walk in running shoes?
Absolutely! Running shoes provide the same benefits of cushioning and support whether you’re walking or jogging, says Sullivan. In fact, most running shoes are made to be versatile for all activities, she adds. “The exception would be minimalist running shoes which lack sufficient cushioning for longer walking, but traditional running shoes are great for walks.”
How can a beginner start running?
This how-to-start-running guide includes everything you need to know from experienced running coaches to start on the right foot. It features expert tips on running form, staying motivated, and additional running gear to stock up on.
- Begin slowly with walk/run intervals until you build endurance. That means short one- or two-mile runs at an easy conversational pace. It’s also smart to follow a training plan to keep your mileage reasonable.
- Build in time before and after runs for warm-ups and cooldowns. Don’t skip dynamic warm-ups and always stretch afterwards.
- Join a local running group for encouragement, community, and to learn safety tips. Find one by Googling run clubs in your area.
How long should I run as a beginner?
Everyone is different, but Sullivan says a great starting point is running for 20 to 30 minutes one to three times per week. “Run at a comfortable pace where you can still talk easily and increase total weekly mileage by no more than 10 percent each week to avoid overuse injuries,” she explains. It’s better to start conservatively and then increase duration gradually as your cardiovascular fitness improves. This schedule also gives your body ample rest and recovery between runs, she adds.
Another pro tip? Aim to do 80 percent of your runs at a conversational “easy” pace as you build an aerobic base, says Sullivan. “You should be able to talk in full sentences without gasping for air, and this pace reduces risk of injury and burns fat more effectively,” she explains. Over time, you can incorporate more speed work into the remaining 20 percent harder runs, she adds.
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