Safety Tips For Beginning Runners!

Author: Shannon Miller

Two Women Running

Have your recently taken up running or are you thinking about it? 

Running is a great sport to get your heart rate up and also a sport that you can do at your own pace (literally)!

Check out the tips below to make this pastime an even more enjoyable one:


  1. Join a local running club.  These are great places to find friends, motivation, and accountability.
  2. There’s no shame in walking.  It’s still great exercise and a good way to work up to a full run.
  3. Always set goals.  Set short-term and long-term goals that will keep you motivated each day.
  4. Don’t over think it.  It’s better to run one mile than to sit on the couch thinking about 10 miles.


  1. Never assume a car can see you.  Err on the safe side and always keep aware of your surroundings.
  2. Race day is not the time to try new shoes or new foods.  Keep to your regular routine as much as possible.
  3. Invest in a good pair of running shoes.  A good running store will help you find the perfect fit.
  4. Don’t forget the sunscreen and a hat.  If you can avoid midday runs, do so.
  5. Stretching is a great way to prevent stiffness and injury.  Warm up before you stretch or stretch after you run.
  6. Always run against traffic.
  7. Dehydration is possible regardless of temperature.  Take water with you wherever you run or train for more than 30 minutes.
  8. Use the “talk test.”  You should be able to carry on a conversation while running.  If not, dial back.

Radio Show

TIP:  If you’re interested in learning more about running, make sure to listen online to the Shannon Miller Lifestyle Radio Show presented by St. Vincent’s HealthCare.

We’ll talk with running experts August 20th from 4-5pm EST! Listen live on 690AM/106.5FM WOKV Jacksonville or listen live online!

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