Physical Therapist Shares Three Tips for New Runners
Courtney Fitzpatrick recommends balancing runs with strength work, recovery, flexible planning and fueling practice for longer distances.
New runners can build a steadier routine by pairing running with resistance exercises. Courtney Fitzpatrick, a physical therapist and endurance runner at Hinge Health, says the two forms of training challenge different muscle groups. Combining them may support performance while helping reduce injury risk.
Fitzpatrick says many strong runners train two to four days each week, add strength sessions two or three times, and keep one or two days for recovery. Some workouts may share a day, followed by a full rest day. For beginners, a 12-week schedule can provide structure, but it should remain adjustable. Poor sleep or other signs that the body needs a lighter day may be reasons to shorten or move a planned workout.
People preparing for a marathon also need to rehearse their hydration and carbohydrate routine during training. Small amounts can help runners learn what feels manageable, what they can carry, and how their needs shift with distance, effort and weather. Planning that practice before long runs can make race preparation more practical.
- Running does not replace strength training.
- Recovery may include one or two full rest days weekly.
- A 12-week plan can offer structure for new runners.
- Marathoners should practice fluids and carbohydrates on long runs.
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