The thing I love about running is how accessible it is on any given day to incorporate into your life.

I’ve taken up running at various points in my life and I’m here to tell you that the catharsis is real. Grab yourself some solid sneakers (preferably you have access to a great fitting specialist like the folks at Aerobics First), dress for the elements and then let the gentle pitter patter of your feet set pace to move your body and mind through a rhythmic flow of an easy-going run.

Some of the best conditioning I’ve ever been in has included a very simple, very short run break. I used to take ‘run breaks’ the way some people take ‘coffee breaks’ . I’m a big fan of ‘something is better than nothing’ and if 5 minutes is all I have, then I won’t discriminate against the time I don’t have to insert what I can do (or at least that’s what I’m telling myself as I write this blog post - ha).

Over the years, I’ve done lots of different types of run training for simply the pleasure of a good run, small races to long distance. Distance run training for a few ½ marathons provided me with a good education on my muscle imbalances and healthy running form. While the beginner runner can deal with a myriad of ‘sore spots’, often the main culprit lay in recovery issues.

Here are some general factors that will influence your running experience:

- Running surfaces. Different surfaces have different pros and cons. Sidewalks are typically the hardest, most dense concrete so if it’s safe do find time on asphalt pavement where traffic is not abundant and if in doubt run in the opposite direction of traffic so you can always keep your eye on what’s ahead. Give yourself access to trail. Many runners find trails more comfortable and I would argue they are simply a softer, kinder terrain for the running body. However, actual evidence on injury prevention is mixed when it comes to whether trail is better than road options. At the end of the day, it’s important to listen to your body and make slight adjustments to your posture and stride to maximize comfort no matter what terrain your running on….trail running will always have our vote for the added benefit of forest bathing and the natural escape it provides from our city lives.

- Mind your shoebox! That is…get a good running shoe. If it’s a new shoe for you, spend some time breaking your sneaker in on a treadmill or around the house. When you're not running, it’s equally important to select smart footwear that’s not going to squeeze your joints. Your feet are the architectural foundation to the rest of your body so it’s important that they ‘breath’ & feel good before you start loading them with a running activity.

- Dress for the elements. If it’s cold, work with thermal layers and if it’s hot than shorts and a t-shirt should be fine but likely a good, breathable ball cap to protect your head from the sun. If it’s too hot than perhaps keeping your runs to the early morning or late evening will work better. Always, keep yourself visible in low light/dark times of day.

- Get with the program! Or a running group or buddy. Especially if you plan on training for a long distance. The wonderful thing about running is that it can be a lovely solo sport and space in your day to clear your head, but it can also be joyously motivating to share your runs with others. I always prefer to keep at least one of my runs as part of my social calendar during the week.

- Another way to ‘program’ is by using apps. Apps can be a great way to track your time, distance, heart rate and many other variables. The Nike Run Club (my current app of choice) has a free guided program that can be great for just getting back into running or you could explore Strava’s sister app, Runna for more serious run plans.

- Keep it conversational. Especially, when it comes to your general recovery runs and long runs. Running will get your heart rate up and that’s a great way to massage your cardiovascular system. However, just as massages can be too deep, runs could also strain your cardio system. As a general rule, you should be able to hold a playful conversation with your running buddy during a run. This means your heart is circulating the oxygen effectively throughout your body and your heart muscle is pumping at a good rate. There are specific forms of training that challenge your body such as hills, speedwork, long and Fartlek runs (yes, I said Fartlek) that help stretch lung capacity, strength and endurance. While some of these are generally best practiced with a guide, they can still be self-coached and calculated as part of a well established, diverse and fun training program.

- Body fuel. Food is a such a huge component of how we recover. Making sure your getting all your nutrients, staying hydrated and avoiding hyper processed foods is generally just health wise for everybody regardless of activity. If you’ve increased your activity load and are feeling the cost outweigh the benefits then exploring food fuel may prove fruitful.

- Listen. If music gets you going, absolutely — put on your favourite playlist and let it carry you out the door. But every so often, try running without it. Let yourself hear the cityscape, the landscape, your breath, and the rhythm of your feet on the ground. Are you landing heavily? Are you a loud runner? Could you soften your knees, lighten your foot strike, or find a quieter rhythm? The sound of your steps can offer simple, intuitive feedback about your running form. A softer, quieter stride may help you feel more efficient, more aware, and more connected to how your body is moving.

Sometimes the body whispers before it complains. Listening is part of the practice.

- To go barefoot, or not to go barefoot? I became more interested in running mechanics when barefoot aka minimalist running became a big trend in the early 2010s. At the time, I was seeing runners in clinic who loved this style of training, but I was also seeing a fair number of injuries from people making the switch too quickly.

After reading Christopher McDougall’s Born to Run, I understood the inspiration. But I also worried about how that inspiration translated to everyday runners who don’t spend much time barefoot in daily life, then suddenly ask their feet, calves, and lower legs to absorb a high-demand activity. You can see the dichotomy.

We could run around in circles debating minimalist running, so I’ll simply say this: the trend kept massage therapists busy. While I’m cautious about recommending it broadly, I do think there is biomechanical wisdom we can borrow from barefoot running — especially around foot strike, cadence, landing softly, and listening to how our bodies meet the ground.

Here are a few technical running tidbits to treasure as you make a run for it:

Keep your feet in mind. Do they feel heavy? Where are they landing? Ideally, your foot strike lands somewhere between the midfoot and forefoot, without excessive overstriding. A hard, heavy heel strike can act like a brake — slowing your momentum and loading your joints more intensely than needed.

Keep your knees soft. After your feet, your knees are one of your first points of shock absorption. “Runner’s knee” is a common complaint, though it often has as much to do with hip strength, control, and mechanics as the knee itself — but I digress.

Keep your pelvis and core engaged. Good running form often feels like a controlled “almost falling forward.” This encourages a lighter stride, helps keep you moving over your feet, and asks your core to participate so you don’t, in fact, actually fall forward. If you experience hip pain or low back discomfort while running, this may be an area worth paying attention to. A pelvic floor physiotherapist or classically focused Pilates teacher can also be helpful for building better kinetic awareness.

What about your arms? Keep your shoulders relaxed and avoid twisting your arms across your body. That kind of movement wastes energy and creates unnecessary tension. Aim to keep your elbows softly bent, your hands relaxed, and your swing easy. If your neck or upper back starts to tighten, notice your arm swing, your pace, and your breath. When we push too hard, we often start breathing more from the chest and neck, instead of letting the diaphragm do its deeper, steadier work.

Running has always been a safe place for me to return to — a way to find adventure, add variety to movement, and clear out a cluttered headspace.

My hope is that you find a gentle, joyful bounce in your own run. That you keep the fun in the run and protect the medicine in the movement. A rhythm that feels good. A stride that supports you. A little bliss each time you set out in motion.

Because in the long run, “motion is lotion” only when we find a healthy stride — one that helps us enjoy life’s pace, both on and off the trail.