The Right Running Shoes
As we step into a new year, many of us are thinking about improving our health, regaining consistency, and finally committing to the fitness goals we tend to push aside. The truth is simple: consistency and discipline outperform intensity every time. Small, repeatable actions stacked over time build stronger, healthier, more resilient bodies than short bursts of extreme effort ever will.
One of the most common New Year fitness goals is to begin or return to running. Whether your goal is to get back into shape, run your first 5K, or train for a marathon, running remains one of the most effective and accessible ways to improve cardiovascular health, endurance, and mental well-being. And here is a fun physiological fact: training for a marathon has been shown to nearly double your body’s energy factories — the mitochondria — improving cellular health and metabolic efficiency.
Running is powerful medicine.
But, like all powerful things, it needs to be approached wisely.
Cardio + Strength: The Two Pillars of Fitness
Great health requires multiple pillars: quality sleep, proper nutrition, meaningful social connection, mindfulness, and physical activity. When it comes to exercise specifically, it comes in two essential “flavors”:
Resistance (strength) training – key for muscle preservation, metabolic health, joint protection, bone strength, and longevity.
Cardiovascular (aerobic) training – critical for heart health, endurance, brain function, energy efficiency, and disease prevention.
We need both. Strength keeps us capable. Cardio keeps us thriving.
Running conveniently checks the cardiovascular box while providing weight-bearing benefits for bone and joint health when approached appropriately.
Beginning (or Restarting) Running the Right Way
Many people struggle or get injured not because their bodies “can’t handle running,” but because they progress too quickly. Modern life does not condition most of us for repetitive impact, so the body needs time to adapt.
Start Slow — Then Slow Down Even More
Your first weeks of running should feel easier than you expect. The goal is to build tolerance, not prove toughness.
Beginner Guidelines
Start with low weekly mileage
Build gradually
Walk–run intervals are smart, not weak
Avoid chasing speed early
Treat pain and soreness as information, not a challenge to push through
Avoid the Most Common Running Error
The top cause of running injuries is increasing:
mileage
pace
intensity
too quickly. This leads to overuse injuries such as shin splints, plantar fasciitis, Achilles tendinopathy, knee pain, and stress injuries. A helpful rule is to gradually increase mileage about 5–10% per week while listening carefully to your body.
Your Feet Are Your Foundation: Choosing the Right Running Shoes
Most of us already have running shoes in our closet. Footwear technology continues to evolve rapidly, and while barefoot running is a separate discussion entirely, supportive footwear works best for most runners.
How to Pick the Right Shoes
Comfort First
If it does not feel good when you try it on or during the first mile, it is not the right shoe.Proper Fit
Adequate toe box room
Secure heel without slipping
Supportive midfoot without compression
Match the Shoe to the Job
Daily trainers for most runs
Lightweight shoes for speed work (later in training)
Cushioned shoes for endurance and joint comfort
Trail shoes for off-road running
Replace Them Regularly
Running shoes generally need replacement every 300–500 miles, depending on build, body weight, terrain, and running mechanics.
Build a Body That Loves to Run
Running places repetitive stress on muscles, tendons, ligaments, and bones. When introduced gradually, the body adapts exceptionally well. When introduced aggressively, it breaks down.
Smart Running Depends On
Gradual mileage increases
Rest and recovery
Strength training
Mobility where needed
Quality sleep
Proper nutrition and hydration
Do these consistently, and running becomes enjoyable, sustainable, and deeply rewarding.
Final Thoughts
You do not need to be extreme this year. You need to be consistent. Approach running intelligently, respect your body, and enjoy the countless benefits of better cardiovascular fitness, stronger muscles, and improved mental clarity.
Dr. Amir Mahajer is an Exercise Physiologist, Sports Medicine Physician, and Spine Physiatrist specializing in painful neuromusculoskeletal conditions. Please book an appointment for further discussion.
