If you enjoy running—or are thinking about starting—you should read this guide! Running is an excellent way to exercise, relax, and recharge. However, there are a few things to keep in mind to ensure your experience is safe and free from any unpleasant surprises. So, let’s look at 7 things to keep in mind when you go for a run.
1. Choose the right footwear
It might seem obvious, but the right footwear makes all the difference! Unsuitable shoes can cause foot pain, joint pain, and dampen your spirits. Invest in a good pair of running shoes that provide proper support for your feet and ankles. Visit a sports store, try on a few pairs, and listen to the experts’ advice. Trust us—your feet will thank you!
2. Don’t forget to stay hydrated
Proper hydration is essential for any athletic activity, and running is no exception. Never head out for a run without being hydrated; if you’re planning a longer run, it’s a good idea to carry a water bottle. Remember that dehydration can lead to exhaustion, hinder your performance, and increase the risk of injury.
3. Pay attention to your form
Your form plays a key role—both for running efficiently and for avoiding injuries. Try to keep your head upright, your shoulders relaxed, and your arms moving steadily in opposition to your legs. Your pelvis should be tilted slightly forward, and your weight should land on the midfoot. With a little practice, you’ll find the right form that leaves you feeling comfortable and energized.
4. Start with a warm-up and finish with a cool-down
We know you’re eager to start running, but don’t forget to warm up. A good warm-up will prepare your muscles and joints for the intensity to follow, thereby reducing the risk of injury. It is essential to cool down your muscles so they can relax and to prevent cramps. Try doing some stretches afterward to avoid fatigue and soreness the next day.
5. Pay attention to the terrain and your direction
The terrain you run on affects your safety. Try to avoid areas with many potholes, rocks, or uneven surfaces, as they can cause slips and injuries. Also, if you are running on a public road, make sure to run against the flow of traffic so you have better visibility of approaching vehicles.
6. Don’t push yourself too hard
It’s good to challenge yourself, but do so in moderation! Start slowly and gradually increase your intensity and distance. Setting goals is important, but if you feel pain or discomfort, it’s best to take a break. Listen to your body and don’t push yourself too hard, as overexertion can lead to injuries.
7. Enjoy the process!
Most importantly: have fun and enjoy your run. Find routes you like, put on some headphones and listen to music that motivates you, or simply take in the sounds of nature. Running can be a great time to be alone with your thoughts, relax, and clear your mind.
These are the 7 basic points to keep in mind when running. We hope these tips have been useful and that you enjoy every moment on the road or in the park—safely! Happy training!
Your first step in Spain
Look for a beginner-friendly activity near your home and share your experience level before booking. Confirm details regarding equipment, requirements, insurance, and the policy for bad weather. For outdoor activities, check the specific advisories and restrictions for that location—conditions vary between coastal areas, inland regions, and the islands. Choose an activity based on your own preparation level and the guidance of professionals, rather than just a photograph or a difficulty label.
Original article: 2024-10-15. Edition adapted for Spain: 27 October 2026. Read the Greek original. Original author: Eleni Agiou.
