Running into the New Year

Easing into it with run/walk intervals

When you start running, it’s important to give your body time to adapt to the demands of the sport. It's really hard not to be too eager and jump into continuous running straight away, however starting off with run/walk intervals is an excellent way to build your fitness and prepare your body, while reducing the risk of injury.

The idea behind this approach is you alternate short periods of easy “conversational pace” (pace where you could easily have a chat) running with blocks of walking, helping you gradually build strength, endurance and confidence. An example would be 2 minutes of running, followed by 1 minute of walking, repeat x 4. As you progress your running you can play around with the duration and number of the repeats, slowly progressing the duration of the running sections. By incorporating walking, you can enjoy the benefits of exercise while keeping things manageable and get some runs on the board as you ease into a routine. Remember, your body needs time to adjust to the impact and mechanics of running so don't forget to include rest days during the week.

It’s also important to highlight the importance of running being done at a lower-intensity, easy pace. This approach builds your aerobic base, which is the foundation for improved endurance and performance over time. I like to think about this type of running as the foundation of a house, you need a strong platform before you can build on it. Running at a “conversational pace” ensures you’re not overexerting yourself, allowing your body to adapt while minimising fatigue and mental burnout that can occur if you’re going out and trying to run fast and hard all the time.

Since these base building runs are not about speed or racing, you’ll benefit more from a shoe that offers support, comfort and durability over speed focused features. Let's discuss how to choose a shoe!

What to consider in a running shoe

There’s never been more options and variety of running shoes available, finding the right one can be overwhelming. Here’s what you should look for when selecting a shoe to begin your running journey

1) Daily training shoe

These are shoes designed to be a bit of an all round shoe that will cover the majority of run types as they prioritise comfort, support, and durability, making them ideal for the low-intensity runs we spoke about before.

• Comfort: Comfort is key! The shoe has to fit well both length and width. This daily trainer category of shoes has the most fit options, with many brands offering models in different widths.
• Cushioning: Provides comfort, protection and shock absorption to reduce the strain on joints, muscles, and tendons. Shoe cushioning can vary in softness, responsiveness and the overall amount of midsole underfoot. What’s best for you depends on your personal preference, your footwear history and what you find most comfortable.
• Support: Everyone moves differently, the support of your running shoe should compliment your body’s natural movement, enhancing stability without overcorrecting or forcing your foot into a specific position. The aim of the shoes support should be to align with your movement and make a more comfortable running experience.
• Durability: A shoe's lifespan can also vary greatly depending on your use, type of shoe and your loading pattern. You should expect a range between 500km - 800km for shoes in this daily training category.

Some of the shoes we've found to be really good options instore here at RunDNA within this category are the Asics Kayano 31, Saucony Triumph 22, Brooks Glycerin 22 and New Balance 1080v14.

2) Skip the carbon plated shoes for now

There’s a lot of hype and interest around carbon-plated race day shoes (also known as “super shoes”). While these shoes are amazing for speed workouts and racing, they’re not designed to be the best option for easy aerobic base building running. Carbon-plated shoes generally prioritise speed and performance instead of comfort, support and durability, which are features that aren’t important for low-intensity easy running. Save these for later in your running journey when you’re ready to tackle speedwork or race events!

3) Matching the shoe with terrain

When choosing running shoes, it’s essential to match them to the terrain you’ll be running on and your goals. For runs on the pavement or the road, obviously road running shoes are ideal. However, if your running leads you off road or into the hills, trail-specific shoes offer the grip, durability, and protection needed to handle uneven terrain, mud, and rocks. For runners who enjoy mixing surfaces, a versatile hybrid shoe could provide the perfect balance of road designed cushioning and trail specific traction.

RunDNA fitting service

If you’re unsure on what shoes might be suitable for you, we do offer an in-store fitting service - RunDNA Fit. By discussing your running goals, previous footwear and injury history we can use your perception of shoe comfort, video gait analysis and RunScribe pods to gain a better understanding of what might work for you!

We also offer an online virtual fit where you can spend 15 minutes on a one on one video call with a shoe expert to help discuss potential footwear options.

You can find more information about our fitting services on our website here.

About the author

Nathan Pope - Runner and Shoe Nerd

I'm really passionate about running footwear and how shoes can be used as a tool to get the best of your running, whether that be general fitness or performance.

My favourite event is the marathon. I feel as though the marathon is the ultimate test both physically and mentally! It requires careful planning both within the race and during the training block and it can be super satisfying when it comes together on race day.