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New to running or just getting back into it? Summer is race season in Northern Colorado, and if you’re feeling inspired by local events and want to hit the ground running, start smart. These running tips for beginners will help you stay injury-free, build endurance, and enjoy the journey.

At Raintree Athletic Club, we support runners of all levels with indoor treadmills, personal training, assisted stretching, and strength classes to help you run better and feel better.

1. Invest in the Right Shoes for Beginners

If your shoes are over two years old or you’ve run 500+ miles in them, it’s time to replace them. Proper footwear reduces stress on joints and helps prevent injury. Visit a specialty store like Altitude Running or Runner’s Roost Fort Collins for a professional fitting—and don’t forget, Raintree members receive exclusive discounts at both locations!

2. Increase Distance Gradually to Stay Safe

Avoid jumping into long distances too quickly. A good rule of thumb is to increase your mileage by no more than 10% each week. This allows your muscles, joints, and cardiovascular system to adapt without overload.

3. Add Strength Training

A well-rounded routine includes both running and strength training. Build stronger muscles, correct imbalances, and improve efficiency by adding strength classes or personal training to your weekly schedule.

4. Focus on Proper Running Form

Running doesn’t cause injuries—running with poor form does. Consider getting a gait analysis with a coach or trainer to identify and fix any form issues. Good biomechanics are essential for injury prevention.

5. Warm Up With Intention Before Every Run

Don’t skip a run-specific warm-up. Dynamic movements like leg swings, high knees, and hip circles prepare your muscles and joints for impact, promoting better range of motion and reducing your risk of injury.

6. Stretch, Foam Roll, and Recover Regularly

Running is repetitive and can tighten up your muscles over time. Daily stretching and foam rolling help relieve tension and improve recovery. Don’t forget to check out our Recovery Lounge for tools that support your post-run routine.

7. Start Training Early for Races

If you’re planning a race, give yourself plenty of time to prepare. Most race injuries happen when people start training too late or push themselves too quickly. It’s better to be slightly overtrained than underprepared.

8. Eat to Support Your Running Goals

Fuel your body with complex carbs, lean proteins, and healthy fats. Avoid acidic or processed foods that may upset your stomach during a run. Eating well enhances energy and endurance.

9. Run Outside for Real-World Training

While treadmills are great for convenience, outdoor runs better simulate real race conditions. Hills, wind, and changing terrain all build strength and improve your ability to handle race day surprises.

10. Relax and Enjoy the Running Journey

Running is a natural movement. Don’t overthink your pace, gear, or form too much—relax your body and enjoy the freedom of movement. Progress will come with time and consistency.

Ready to take your first step? Learn more about personal training or join our 7@7 Run Group and run with a supportive, fun community!