Beginner’s Guide: 9 Running Therapy Tips to Feel Better, Faster
Starting a running therapy routine can feel overwhelming—but it doesn’t have to be.
Below, I’ve shared what I’ve learned over 25 years of running—from middle school track to college athletics to solo trail runs with my ride-or-die, Aston. These tips come from real experience and are designed to help you save time, avoid common mistakes, and build a running therapy habit that truly supports your mental health.
It’s often the small things—like the shoes you wear, the surfaces you run on, or how you warm up—that get overlooked but make all the difference. These insights not only help make your runs more enjoyable, but also reduce your risk of injury and keep you safe—both mentally and physically—as you begin this new practice.
- Shoes
- Planning Running Routes
- Apps
- Arch Supports
- Running Surfaces
- Running Safety
- Running Training Plans
- Cool Down and Recovery
What is running therapy?
Running therapy is a holistic approach that combines the physical benefits of movement with the mental health benefits of forward motion. And here’s the good news: you don’t have to be a runner—or even start with running—to experience the therapeutic effects.
Walking is a great entry point. The simple act of walking forward creates something called optic flow, where your brain processes the visual movement of objects passing by. This forward motion has been shown to support emotional regulation and brain function, offering similar benefits to more intense forms of running.
Bottom line: whether you’re walking down the block or jogging a full mile, you’re engaging in a form of movement-based therapy that can improve your mental well-being.
Shoes: Choosing the Right Footwear for Running Therapy
Wearing the right shoes can make a big difference when it comes to comfort, performance, and injury prevention—especially if you’re starting out with running therapy. Your shoes don’t just affect your feet; they impact your knees, hips, and overall alignment with every step.
My Personal Picks: Flat Feet and Narrow Fit
For runners with lower arches or narrower foot shapes, brands like Asics often provide strong daily support and can help maintain consistency in a running routine.
Later on, I got into trail running with my dog. Hiking was the one activity we could always do together, but I found myself getting bored and eventually turned those hikes into runs. For trail running, I love the Salomon brand—their trail runners fit narrow feet well and offer light waterproofing, which helps on muddy or wet trails.
Not Sure What Shoe You Need?
If you don’t have narrow feet—or just want to find the perfect match—there are some great tools and in-person options available:
- Many specialty running stores now offer gait analysis, where you can run on a treadmill while they record your stride. I had this done years ago at Run’s World, and it helped me understand what kind of shoe support I truly needed.
- You can also try out their online shoe finder tool to get started. It asks for basic details like weekly mileage to recommend a fit.
💡 Tip: Knowing your distance can help. A standard high school track is 400 meters per lap—so four laps equals one mile. In Manhattan, five street-width city blocks (80m each) is roughly a mile. In Chicago, you’d need just four (100m each).
Understanding how far you plan to go helps you choose the right amount of cushioning, support, and stability in a running shoe.
Planning Running Routes
Planning Running Routes Without a Phone Plan
If you’re just starting running therapy and don’t have a phone plan (props to whoever you are!)—or prefer to leave your phone at home—you can still track your distance and plan your routes with a few free tools.
Use Google Maps to Plan and Track Routes
Pro tip: Google published a helpful guide on how to use their tools with Fitbit to support new runners—worth checking out if you’re integrating movement tracking into your routine.
Try Mapsie for Custom Route Planning
Apps
Apps to Track Progress and Stay Motivated
Strava lets you track more than just your runs—it also supports walking, cycling, hiking, and other activities. It’s especially great for beginners because it automatically tracks PRs (personal records), distance milestones, and route history.
A Built-In Motivation Boost
One thing I didn’t expect when I started using Strava was how motivating it would be. One day I opened the app and saw I had earned three awards, I hadn’t even realized I was hitting personal bests. It was the kind of surprise encouragement that kept me going.
Strava also has a social side. You can connect with friends, comment on each other’s workouts, and share progress in a feed that feels similar to Facebook—but focused on movement and wellness.
💡 Other beginner-friendly apps include Nike Run Club, MapMyRun, and Couch to 5K. Each has slightly different features, so it’s worth exploring to see what fits your style best.
Mental Health Awareness Month & Running Therapy
While researching this article, I was stoked to see Runner’s World promoting Mental Health Awareness Month (May) right on their homepage. They were also featuring a video series titled “Guide to Mental Health!” It will be exciting to see what they produce this year.
It’s always exciting to see mainstream fitness media supporting the conversation around mental health and movement. Resources like these can make running therapy more accessible and relatable, especially if you’re starting out.
Arch Support: Comfort, Alignment, and Injury Prevention
Whether you’re using store-bought or custom-made inserts, arch supports can play a big role in running comfort, especially if you’re dealing with flat feet, alignment issues, or pain in the knees, hips, or back.
I use arch support inserts with both my road and trail running shoes. You can find basic ones at most grocery stores, or you can invest in custom orthotics designed to support your unique foot shape.
Custom vs. Store-Bought Arch Supports
Switching to custom arch supports can sometimes require a brief adjustment period as the body adapts to new alignment and support structures.
Here are a few tips for getting started:
- Ease into it – Allow your feet time to adjust to the new positioning.
- Be mindful of shoe height – Some arch supports take up space and raise your foot higher than intended. This can affect fit and comfort.
- Swap inserts – Try removing the factory insole and replacing it with your arch support insert to maintain proper depth and support.
🦶 Arch supports can positively impact your gait and overall posture during both walking and running therapy. If you’re dealing with recurring pain, they’re worth exploring with a podiatrist or running specialist.
Running Surfaces
Running Surfaces: How the Ground Impacts Your Body
The type of surface you run on plays a big role in your body’s experience, especially when starting running therapy. Some surfaces are more forgiving on the joints, while others increase impact and risk of injury.
Here’s a quick breakdown:
- Concrete – Extremely hard and unforgiving on joints. Common in city sidewalks.
- Asphalt – Slightly more cushioned than concrete, but still a high-impact surface.
- Dirt Trails – Much softer and easier on the body, though you’ll need to watch for roots, rocks, and uneven ground.
- Rubberized Tracks – Often made from recycled tires, these offer great shock absorption and are ideal for consistent, low-impact running.
🐾 Tip for dog owners: The same surface rules apply to your pup. If a surface feels rough on your joints, it’s probably tough on their paws and joints too.
For more detail—including tips on how to adjust your form based on terrain—check out the full running surfaces article here.
Running Safety: Stay Visible, Aware, and Prepared
Safety is a big part of running therapy—especially when you’re running near roads or in more remote trails. A little planning can go a long way in helping you feel confident, alert, and protected.
Road Running Safety Tips
If you’re running on roads, visibility is everything. Drivers may be distracted, or affected by the sun’s position, so your gear can literally save your life.
Here are a few essentials to consider:
- Wear a light – There are plenty of small, wearable lights that clip onto clothing or shoes. Especially important if you wear headphones and can’t hear approaching cars.
- Dress in bright, reflective clothing – Make it easy for drivers to see you from a distance.
- Run facing traffic – So you can see what’s coming and react if needed.
- Scout the route – Drive your running route first, especially during sunrise or sunset. The sun’s glare can obscure drivers’ vision and put you in danger. I’ve nearly missed seeing runners and bikers due to low sun glare—it’s scary for everyone involved.
🚗 Being seen is just as important as seeing where you’re going.
Trail Running Safety Tips
Trails are quieter and more scenic, but that also means fewer people around if something happens.
Here’s what I recommend based on personal experience:
- Carry mace or pepper spray – Not necessarily for people, but also for unexpected wildlife like coyotes or mountain lions.
- Bring your phone – Even if you don’t love running with it, it’s a good idea in case of injury.
- Let someone know your route – Especially if you’re going solo.
- Watch your footing – I’ve sprained my ankle (twice!) and had to hobble all the way back to the parking lot.
🐕 Bonus tip for dog runners: your pup’s safety is also your responsibility, so plan routes and gear with them in mind too.
En route to the summit:
Update: When I first wrote this article draft, Aston and I were still running together. Sadly, he has since passed.
Some of my fondest memories are of trail running with my late dog, Aston. He’s the one who got me into trail running in the first place, what started as simple hikes together turned into daily moments of flow, movement, and quiet connection. This is an activity I never would have pursued without him.
There’s something special about running trails: the uneven terrain demands your full attention, and in that focus, all distractions fall away. Aston and I would just be, completely present, moving together through the landscape. Those memories are a huge part of why running therapy means so much to me today.
5 stars – would absolutely recommend.
If you’ve got a dog, get out there, even if you’re out of shape. Take the breaks, build up the endurance, and learn to laugh when you trip on roots.The trails will humble you, heal you, and become your own precious world. A place where joy finds you quietly, and where every run becomes a memory worth keeping.
Missing you something fierce, Aston-Man.
Trail name: Burnout 🦴Want to go deeper into healing beyond the trail?
We’re scaling our offerings to include more healing tools, like nervous system work, energy practices, and emotional resilience methods.Sovereign Energy and Dragon Heart will be one of our foundational experiences inside the app Lumyst, designed to help you navigate abuse and grief.
Curious? Check out the app and workshops here and explore what else is possible on your healing path.
Atop the summit:
🐾This was our world, mud, movement, and just enough chaos for unexpected laughs that made it unforgettable.🐾
Running Training Plans: Start with a Dynamic Warm-Up
This section could get pretty in-depth, so I’ve created a separate space for the full plans on the Trauma Recovery Tools page. But here’s what you need to know to get started:
Begin Every Workout with a Dynamic Warm-Up
Before you start running, always warm up your body with dynamic movements—not static stretches. A dynamic warm-up involves light movement-based exercises (like leg swings, lunges, or arm circles) that get your blood flowing, loosen up the joints, and prep the muscles for movement. This reduces your risk of injury and helps you ease into your run mindfully.
🌀 Static stretching (the stretch-and-hold method) is best saved for after your run or in specific recovery sessions. In future articles, I’ll cover how static stretching can support emotional release and trauma processing.
What Kind of Running Are These Plans For?
The plans I’ll share are based on track-and-field-style training—which includes a mix of sprinting, middle-distance, and longer runs. That’s where most of my personal experience lies, and it offers a lot of variety for new runners exploring running therapy.
You’ll be able to adapt the plans to your goals, schedule, and fitness level—whether you’re starting with walk-run intervals or ready for structured distance days.
🏃 Look for sample training templates and dynamic warm-up suggestions in the Trauma Recovery Tools section.
Cool Down and Recovery: Reduce Soreness and Support Healing
During a run or workout, your muscles build up lactic acid, a sticky substance that can lead to soreness if left unaddressed. One of the most effective ways to recover faster and reduce muscle fatigue is through post-run stretching.
Stretching After Running
Unlike dynamic warm-ups, your cool down should include static stretches—where you hold each stretch for an extended time to help the body unwind.
There’s plenty of research supporting 30-second holds as the ideal stretch length, but personally, I’ve found the best results by staying in each stretch until I feel a release. Start with 30 seconds and adjust based on what your body needs.
Here’s a basic recovery sequence that works well for me:
- Right after the run: Start with 30-second holds on all major muscle groups
- Focus areas: Spend 1–2 minutes on any tight or sore areas
- Before bed: Do meditative long-hold stretches to promote relaxation and deeper recovery
🧘 Stretching after running not only helps your body recover—it can be a form of emotional release, too.
If you’re already on your own running journey, I’d love to hear: why do you run? What keeps you going?
Ready to Try Running Therapy?
You don’t have to be an athlete to start running therapy. Whether you’re walking your dog, jogging a trail, or running intervals on a track, these tools can help you heal, stay safe, and feel more grounded in your body.
Check back soon for links to my dynamic warm-up routines, custom training plans, and other trauma recovery tools. This is just the beginning.
✨ If this article resonated with you, I’d love to hear your story. What brought you to running? What keeps you going?
