The 6 Key Dos & Don’ts for Runners

People running in the city

Whether you are a beginner or have been running for years, there are several basic rules that every runner should follow. Here are the 6 most important dos and don’ts.

Young man running in the city


1. Start out slowly

Naturally, you are very motivated at the beginning and want to reach your goal as fast as possible. So what happens? You start off too fast and overexertion, side aches and pain are the price you pay. Your body needs time to warm up. Therefore, run the first kilometer at a moderate pace, i.e. where you can easily hold a conversation. That way you won’t burn yourself out on your long runs.

2. Add variety to your running workouts

If you always run the same loop at the same pace, at some point you will plateau and stop making progress. Break out of your comfort zone and mix up your workout routine! You can challenge your body in new ways with a variety of running workouts like interval and tempo runs, hill sprints or running on different surfaces.

Also, how about doing some cross training with strength training or other endurance sports?

Young man doing a plank

3. Schedule rest days

Your rest days are just as important as regular training. Make sure to get plenty of recovery. You don’t want to be tired and exhausted, especially when you are preparing for a marathon.

So what are you waiting for? Download the Runtastic app today and start tracking your runs!


1. Eat a big meal before your workout

You order a big cheeseburger and fries although you have an afternoon run planned? This is definitely the wrong food choice and will slow you down during your training. You won’t be setting a new personal best on that day! Fatty, high-fiber and spicy foods are all a bad idea before running. A high-carb snack like a small bowl of oatmeal or a banana gives you the power you need without weighing you down. Also, make sure to leave plenty of time between when you eat and when you start your run.

2. Hit the road without warming up

A warm-up is designed to prepare your muscles for the upcoming workout. Warming up properly can improve your performance and prevent injuries. You can find the best stretches for warming up before a run on the Runtastic Blog.

Young woman stretchingYour Style, your way. Get stylish workout gear.

3. Never change your shoes

Running shoes also have an expiration date. Just think of how many kilometers you put on them in a year. There are several factors that influence the lifespan of your running shoes such as your weight, the age of the shoe, your running form, your shoe size, the shoe model and the surfaces you run on. As a rule of thumb, you should change your running shoes every 500 km (300 miles). This helps you avoid injuries.

Our tip: Thanks to the integrated Shoe Tracking feature, the Runtastic App reminds you when it is time to purchase a new pair of running shoes!

Shoe Tracking Function in the Runtastic App




adidas Runtastic Team

Are you looking to lose some weight, get more active, or improve your sleep? The adidas Runtastic Team gives you useful tips and inspiration to reach your personal goals. View all posts by adidas Runtastic Team »

Leave a Reply