fbpx

How To Start Running During Coronavirus: A Guide To Running For Beginners

Are you starting to walk, jog, or run because your gym is closed or your other hobbies and activities are shut down during COVID-19?  Are you intimidated by other runners or worried you are too slow to be a runner? During this live interview with Catrina Aniballi, Duane and Catrina answer some common questions and provide 5 tips for runners to get started today!

 


In this Healthy Runner Podcast episode, Catrina covers the equipment you need to start including running shoes, clothing, or gear as well as what is the most important thing you need to get started right away!

Many running training, mindset, and practical tips were shared to help get you start to run today as a beginner!  Catrina brings a passion and fire during this episode that will be sure to motivate you to start running no matter how out of shape you feel you are right now.

I hope you enjoy the episode and thank you for listening!

 

Click the video below to watch the LIVE interview with Catrina within the Healthy Runner Facebook Group

 

You can also listen to the audio version of the Q&A I had with Catrina Aniballi on the Healthy Runner Podcast…now available on your favorite podcast app!

 

 

Here is what other runners are saying about the podcast

 

 

In this episode you will hear Catrina Aniballi’s 5 Tips To Start Running that can serve as your guide to start running right now!

 

 

What type of equipment do I need to start running?

 

Catrina talks about not needing to worry about fancy running gear or clothing.  You don’t need a garmin or an apple watch but what you do need is a pair of good running sneakers!  It is not the brand of sneaker or a specific shoe that is the best but the proper shoe for your body that is important.  If you want to find out how to get the proper shoe to start running today, check out this previous blog and podcast episode from the running shoe experts at Woodbridge Running Company.

 

 

CLICK HERE to read and listen to all of Matt Santillo’s running shoe tips!

 

Besides running shoes, the other absolute necessity you need to start running today is sunscreen!  This is something most runners forget but is absolutely essential especially for the tops of your ears, scalp, nose, back of your neck, and shoulders!

 

 

 

What is the most important thing to get started?

 

Catrina says to fnd your reason for running or your goal.  Whether it is to get out on the road once or twice a week just for fresh air, try your first 5K, run 1/2 mile without stopping, beat your sibling in a street race 😉.  If you don’t really have a goal, you may not stick with it but I want to emphasize your goal doesn’t have to be a race!!!

 

I like to focus on the healthy aspect of running especially for the heart, and explain that weight loss is a benefit but shouldn’t be your main goal.  If it is your main goal then once you lose the weight what will happen to your running?  Will you lose the desire to keep moving forward and continue the heart health benefits because you hit your goal?   In my treadmill class that I teach at the YMCA, I always focus on the heart healthy rather than weight loss.

 

Once you have a goal or your “why” what is next?

 

Once your goal is found, JUST DO IT!  Don’t worry if you are as slow as molasses.  Catrina shares her personal running journey on the podcast episode and funny stories.  She is a big advocate of just starting to walk/ run and get out there!

 

What if I am not fast or don’t consider myself a runner?

 

Your goal is just that…your goal! Don’t compare yourself to other runners.  Listen to your body and don’t try to do more than you safely can just because someone else is going faster.  Catrina’s favorite saying in her classes is…”What is the biggest source of injury in the gym???  Ego!

 

In order to run for the long run (pun intended) and make it a lifestyle change to stay healthy and embrace the journey you need to train smart with proper progression!  In fact Catrina spoke about the 5th principle of our SPARK BLUEPRINT to how to run healthy without getting injured!  CLICK HERE to read and listen how you can start training today smart with proper progression!

 

How I felt when Catrina talked about ego and training!

 

What else do I need to stay consistent with running?

 

Find someone who can hold you accountable but also support you.  This could be your spouse or best friend.  Doesn’t need to be a runner although if you can find someone who is encouraging, that’s helpful.  Catrina is happy to have you reach out to her and connect with her on social media for her to be your own personal cheerleader!

 

I can personally attest to this as Catrina helped me stay motivated and so many others who were a part of the SPARK Half Marathon Training Program!  Catrina is such a positive person and very passionate about allowing anyone to run no matter your level of fitness or ability.  Check out the Podcast Episode to hear her passion yourself!

 

What can experienced runners do to support their new beginner runner friends?

 

The most important thing you can do as an experienced runner is smile, nod, or wave  at other runners who you can see are not as fast as you.  It really does go a long way!  I will never forget when an elite runner took the time to say hi every week to me when I was just starting out running.  Any new runner thinks to themselves “wow, they are acknowledging me!, they aren’t looking down at me”.  This has been something that has been noticed within the running community and can be improved upon in order to support and build others up so we all rise together as runners!  There are a lot of supportive and great people but it only takes that one to kill your confidence.

 

Here is another resource that may be helpful for you starting out as a runner that I came across.  CLICK THIS LINK to read the article.

 

 

In this podcast and Facebook Live episode, Catrina Aniballi shared some actionable tips that will help beginner runners start running today! Let’s recap what we covered:

1. Running shoes and sunscreen is the only equipment you need to start running

2. The most important thing to start running is your personal goal or “your why”

3. The next step is to take action and “just do it”

4. It is o.k. to be slow!  That is expected when you start out!

5. Find an accountability partner

 

I personally want to thank Catrina for her time and the fire she brought on the podcast episode helping to motivate all of us who may be intimidated by other runners or intimidated to start running.

 

Thank you (the reader) for taking the time to read and I hope you enjoy the podcast episode!

 

Stay active, stay healthy, and just keep running!

 

Stay safe,

 

– Duane

 

Duane Scotti, PT, DPT, PhD, OCS

 

 

Connect with Catrina Aniballi:

 

Email: ctrek73@yahoo.com

Facebook: @cataniballi

Instragram: @hookoffthejab 

 

Do you want to know more about our SPARK Physical Therapy running injury clinic or our healthy runner evaluation to get you on a specific plan to PREVENT any running related injuries as you ramp up your miles for 2020?

 

 

Click THIS LINK for a FREE 20 minute phone consultation and let’s chat about some of your injury or running struggles and see how I can help you with virtual Telehealth sessions.⠀⠀
⠀⠀⠀
⚡️SPARK Physical Therapy
We Help Active Adults Be Able To Run Without Aches and Pains So You Can Feel Good About Yourself Again…
[Even If You Are Stuck Inside During A Pandemic]
⠀⠀⠀⠀⠀⠀⠀⠀⠀

 

 

Other Resources To Help You Run Through Coronavirus:

 

 

Are you new to running during the coronavirus crisis or have you been running for years but are not sure if you are in the right shoe, how to properly care for you shoes, or even when you should replace them? I was lucky enough to bring on Matt Santillo, running shoe expert from Woodbridge Running Company to the show to answer the most common questions asked by many beginner and advanced runners.

 

CLICK HERE to read and listen to all of Matt’s running shoe tips!

 

 

Did you struggle to stay fit in April?  Get your SPARK back as you rise up from this downturn!  Dropped some serious fire on this Monday Night SPARK Live!  This video outlines the 3 benefits of having structured workouts.

 

Want the 3 reasons why you need structured workouts to hit your health goals?  CLICK HERE

 

 

Are you a runner who has had your spring race cancelled or delayed and you are struggling to get your running mojo back?  In this episode we talked about how to run and train safely during this COVID-19 crisis with our Special Guest, Steve Carmichael who is founder of Runbuzz Pacebuilders online run coaching and running community as well as the host of the Runbuzz podcast.

 

To hear all of Steve’s knowledge and tips to get your mojo back CLICK HERE

 

 

Have you been worried about your health or the health of your loved one’s during this whole COVID crisis we are going through? In this episode we are talking about how we cope with this new world we live in during COVID with our Special Guest, Irene Bosco who is a Clinical Social Worker Specialist at Nutmeg Counseling Services in North Haven, Connecticut.

 

Click THIS LINK to hear Irene’s 3 tips that we can all implement during social isolation to help keep our families healthy.

 

 

Are you a parent who is feeling like you are juggling 3 jobs right now? Employee, mom, and teacher 24/7?  Are you struggling to keep your children active right now?…  Are you wondering what the best practices are to motivate your children to stay active during this coronavirus isolation? I know this is going on in my house and I had the pleasure of interviewing my cousin who is an expert in this area!

 

In this episode, we are talking about how we can help and keep our children active during this crisis with our special guest, Brett Yarris who is founder and instructor at BioKinetiX a movement company in New Canaan, Connecticut.

 

 

Click THIS LINK to hear Brett’s 3 Tips to help get your children more active!

 

 

What 3 tips did I learn during the beginning time period of home social distancing from my world as I knew it? How did I stay active and fit and maintain my sanity?… “I feel so out of control and with all the chaos going on in my house … how do I stay fit without going to the gym?!” Have you thought this to yourself?

 

I know I have! Personally I’ve had this issue in this beginning of this coronavirus crisis trying to balance life, family, work, and staying active. We all had big goals for 2020 and spring races, now that the plan has changed we can’t let ourselves dip into a place we don’t want to go! In this blog article, I got you covered on how you can stay active and fit with these 3 tips I learned during the COVID-19 crisis.

 

Click THIS LINK to learn about my 3 Tips to boost your confidence with your home workouts during this difficult time.

 

 

Are you in need of some mental relief (like me) and are looking to get in some exercise during this time of social distancing?

 

Are you a runner who wants to stay healthy now more than ever for the benefits of your immune system while we try and prevent the spread of this virus ?

 

Click THIS LINK to learn how to “just keep running” during social distancing.

 

I hope these resources help you stay active, stay healthy, and just keep running through COVID-19!  Be safe and well my friends!

 

Warmest wishes,

Duane

 

 

 

Related posts

SPARK Online Fitness Community [Coronavirus Home Workouts]
22.03.2020

I am taking this COVID-19 social distancing and quarantine situation as a way to take lemons and make a little lemonade!  I want this to be an opportunity to serve even more of you!  To help you STAY ACTIVE, STAY HEALTHY and improve your immunity (and mental sanity) during this crisis together!  Click THIS LINK… View ArticleRead More

Run Through Coronavirus | Strength Training For Running | SPARK Your Sole Virtual Race Series
30.05.2020

Do you still need a kick start to getting your running fitness back? Have you been struggling to get your motivation back to be consistent for your runs?  Would you like more energy, motivation and finally get rid of your aches & pains for those mental clearing runs? In this Healthy Runner Podcast episode, we… View ArticleRead More

Iliotibial Band Syndrome Treatment and Prevention: 5 Things You Need To Know!
09.09.2019

Do you struggle with running at the same level you used to be able to do a couple of years ago? Do you have knee pain when you hit the pavement for your run? In this article we’re going to cover the 5 things you need to know about Iliotibial Band Syndrome!   If you… View ArticleRead More

IT Band Syndrome | Causes, Symptoms, and Treatment | Get Back To Running
13.06.2020

Do you get stubborn pain on the outside of your knee with running especially going up hills?  This could be sharp at times and may even cause you to walk during your run.  Have you thought… will IT band syndrome ever go away?  Have you tried rest, ice, and stopping running but every time you… View ArticleRead More

SPARK Your Sole Virtual Race Series
10.06.2020

Registration   Have you been struggling to get the motivation to run consistently?  Spark off your summer and get back your running fitness with this special race series! In the wake of COVID-19, SPARK Physical Therapy and Lift Your Sole are collaborating to coordinate a virtual race series to keep you motivated and running this… View ArticleRead More

How To Get My Child More Active [Motivation and Exercise] During Coronavirus
02.04.2020

Are you a parent who is feeling like you are juggling 3 jobs right now? Employee, mom, and teacher 24/7?  Are you struggling to keep your children active right now?…😩  Are you wondering what the best practices are to motivate your children to stay active during this coronavirus isolation? I know this is going on… View ArticleRead More

3 Benefits Of Structured Workouts: SPARK Your Fitness into May!
28.04.2020

Did you struggle to stay fit in April?  Get your SPARK back as you rise up from this downturn!  Dropped some serious fire last night on Monday Night SPARK Live!  This video outlines the 3 benefits of having structured workouts.       If you missed it above CLICK THIS LINK to take you to… View ArticleRead More

Running In The Heat: 7 Tips To Beat The Hot Summer Weather
27.08.2019

Does the heat and humidity prevent you from running?  Do your race goals suffer if you have a hot weather day?  In this article we’re going to be covering 7 tips to help beat the heat and actually go for your run even when the weather is hot and humid!   In excessively hot weather,… View ArticleRead More

What Test Should My Doctor Order?
04.12.2019

In this article we will be discussing the one test your doctor must order for you when you are in pain as well as what to expect during your first physical therapy appointment.  You could be a runner, dancer, gymnast, or an aerial circus artist who is having pain in your knee, foot, or shoulder. … View ArticleRead More

3 Steps To Overcome Age Related Aches and Pains
21.01.2020

Runners! Do You Have Nagging Injuries?  Do you wake up every morning with an achy pain on the bottom of your foot when you get up to go brush your teeth?  Or are you a runner who has been feeling knee cap pain during your runs, going up and down stairs, and when you squat? … View ArticleRead More

5 Tips For Healthy Running
07.08.2019

In this article we’re going to cover 5 tips for healthy running! We’re going to be looking at staying healthy as a runner! So if you’re struggling with pain, unable to run a few miles without pain, unable to speed train like you used to – this is for you!   Here is a quick… View ArticleRead More

How Do You Prepare To Run in Hot Weather | Running Outside in the Summer
02.08.2020

It is the dog days of summer and we are currently running through the hottest part of the year and we wanted to help you conquer running outside in the summer!  Have you every thought to yourself …what temperature is too hot to run? Or do you want to know how to prepare to run… View ArticleRead More

Train To Run!
26.11.2018

Are you a runner trying to stay healthy but can’t train because pain is stopping you from meeting your running goals? For me, there is no better feeling than starting my day off on the right foot hitting the pavement with a nice run.  Running helps put me in the proper mindset to tackle the… View ArticleRead More

Soft Tissue Care For Runners [Foam Rolling, Stretching, Massage, Dry Needling]
20.03.2020

Do you get tightness in your muscles or feel aches and pains during your running?  Do you know you should be doing stretching exercises to make you a better runner but you are not sure what you should be doing…😩?  We’re here to answer those questions and give you the best exercises to do in… View ArticleRead More

How To Start Running During Coronavirus: A Guide To Running For Beginners
09.05.2020

Are you starting to walk, jog, or run because your gym is closed or your other hobbies and activities are shut down during COVID-19?  Are you intimidated by other runners or worried you are too slow to be a runner? During this live interview with Catrina Aniballi, Duane and Catrina answer some common questions and… View ArticleRead More

Shin Splints | How To Get Back To Running
21.05.2020

Have you ever been on a run and wondered…why does the front of my leg hurt when I run?  Were you thinking to yourself, should I run through shin pain?  This can be common for new runners just starting out or can occur in experienced runners who are really stepping up their training with heavy… View ArticleRead More

Should I Stop Running If I Have An Injury?
24.07.2019

Have you ever wondered what you should do if you have pain during or after a run? This is a topic we hear about often. Have you ever been in a situation where you’re running and feeling pain and wondering, is this real pain or is this normal soreness? Are you icing after every single… View ArticleRead More

Running Injury Prevention | A Coach’s Perspective with Jason Fitzgerald
16.06.2020

Why do I keep getting injured running?  Have you wondered this before or want to know how running injuries can be prevented? Do you think your body is just not made for running?  These are the struggles and frustrations I hear often for those looking to seek a healthier lifestyle.  I even thought this myself… View ArticleRead More

Healthy Mindset [Coping Right Now] During Coronavirus
09.04.2020

Have you been worried about your health or the health of your loved one’s during this whole COVID crisis we are going through?  In this episode we are talking about how we cope with this new world we live in during COVID with our Special Guest, Irene Bosco who is a Clinical Social Worker Specialist… View ArticleRead More

Jump Training For Running
10.03.2020

Have you been frustrated that you should be training in order to run, but you’re not sure what exactly you should be doing? We are here to answer your questions about jump training or what we call plyometric training!     I’m going to sharing with you something I didn’t even get in PT school…. View ArticleRead More

Running Hamstring Injuries: 3 Tips To Get You Back On The Road!
19.11.2019

Do you have pain in the back part of your upper thigh or near your butt right on your “sit bone”? Is this pain preventing you from running? In this article we’re going to discuss ways to stop this pain in its tracks to get you back on the road doing what you love as well as to prevent it from coming back!Read More

Foot and Ankle Pain in Runners: 3 Tips!
28.12.2019

Runners!  Have you ever experienced foot pain?  Are you frustrated that you are receiving poor advice about your foot pain and your foot pain is not going away?  I know I’ve been there.  I was ignored and wasn’t taken seriously.  I was told I shouldn’t be a runner! Well, that resulted in a total of… View ArticleRead More

Run Stronger and Healthier Without Injuries: SPARK Blueprint!
06.02.2020

Would you like to remain active, get stronger and heal from injuries without being told that you have to stop running? In this blog article, we will lay out the foundational principles that I like to call the “SPARK Blueprint”, which will bring your running to a new level as we head into the new… View ArticleRead More

Nutrition Keys To Success For Running Races | Fuel and Hydration For Runners
25.07.2020

Do you want to know how to fuel and hydrate properly before you run your first virtual half marathon?  Have you struggled with hitting the wall during your previous races?  I know I have!  My legs locked up during my first and only full marathon in Hartford.  I wish I knew how to stay hydrated… View ArticleRead More

How Fast Should I Run | 3 Types Of Runs
05.08.2020

Do you have a plan when you head out the door to go for a run?  Have you been wondering…how fast should I run? When I first started running 9 years ago, I would go outside and would just try to run as fast as possible. I thought “running is cardio and if I’m not… View ArticleRead More

3 Common Reasons Runners Suffer From Achilles Tendonitis and the Exercises You Can Do To Prevent It!
22.06.2019

Don’t Let Achilles Pain Let You Down At Your Next Race!  In this article I will outline 3 simple steps that will allow you to stop achilles pain in it’s tracks before it even begins.  These tips are based on years of experience working with runners who suffer from this condition and I want to arm you with the tools to prevent it in order for you to add those summer miles and hit your PR’s!Read More

Cheshire Half Marathon SPARK Training Program 2020
25.01.2020

What Happens When You Train For 13.1?  Do You Have A 2020 Goal To Run A Half Marathon?  13.1 is within reach and we have the race for you!  The Cheshire Half Marathon on April 26th! VERY EXCITED TO SHARE THIS NEWS…   ⠀⠀⠀⠀⠀ More than excited to be teaming up with Clay Tebbetts in… View ArticleRead More

Running Motivation: How To Get Your Mojo Back During Coronavirus
23.04.2020

Are you a runner who has had your spring race cancelled or delayed and you are struggling to get your running mojo back?  In this episode we are talking about how to run and train safely during this COVID-19 crisis with our Special Guest, Steve Carmichael who is founder of Runbuzz Pacebuilders online run coaching… View ArticleRead More

Yoga and Running | Physical and Mental Benefits For Runners
14.05.2020

Does adding yoga into your running make you a faster runner?  Rachel Pelham Serafino is a yoga instructor at Running Asana, a new kind of yoga studio built by and for runners.  In this episode, she dispels common misconceptions about yoga as well as breaks down the physical and mental benefits that you will see… View ArticleRead More

Is Running Bad For You?
05.11.2019

Have you Been Told To Stop Running?     In today’s article we’re going to talk about something that we hear all too common. If you’re a runner and you’re going to other medical professionals, no matter who it is, whether it’s a physical therapist, chiropractor, orthopaedic surgeon – we’ve heard this story a lot…. View ArticleRead More

SPARK Your Sole Virtual Half Marathon
17.07.2020

Registration   Have you been struggling to get the motivation to run consistently?  Add a SPARK to your summer and get back your running fitness with this special virtual half marathon! In the wake of COVID-19, SPARK Physical Therapy and Lift Your Sole are collaborating to coordinate a virtual half marathon to keep you motivated… View ArticleRead More

Run Nutrition: How To Fuel For A Long Run
09.10.2019

Have you ever felt drained during the last couple of miles during your long run or you can’t keep your pace at mile 10 for a half marathon or mile 20 for a full marathon?   In this article, we will be taking a deep dive into how you can fuel for a long run… View ArticleRead More

Running Shoe Questions Answered For Beginner and Advanced Runners
02.05.2020

Are you new to running during the coronavirus crisis or have you been running for years but are not sure if you are in the right shoe,  how to properly care for you shoes, or even when you should replace them? I was lucky enough to bring on Matt Santillo, running shoe expert from Woodbridge… View ArticleRead More

Coronavirus Home Workout: 3 Tips To [Boost Your Confidence] in 2020
26.03.2020

What 3 tips did I learn during this past week of being home social distanced from my world? How did I stay active and fit and maintain my sanity?…😧 “I feel so out of control and with all the chaos going on in my house … how do I stay fit without going to the… View ArticleRead More

Training Tips For Runners: How To Train Smart With Proper Running Progression
17.04.2020

Are you new to running and you just go out there as hard as you can each and every run?  Are you someone who always gets injured every time you try to train for a race?  I know I have been there before running 49 road races and 21 half marathons to date.  In this… View ArticleRead More

Healthy Nutrition During COVID-19 | What To Eat For Running
06.06.2020

Have you been struggling to motivate yourself to prioritize nutrition during this stressful time of coronavirus?  Are you wondering how to recreate structure or reestablish your mealtimes during your day while working from home?  Personally, I know my discipline with nutrition took a back seat during this pandemic.  In this article, you will learn actionable… View ArticleRead More

Best Exercises For Runners [Weight Bearing & Single Leg]
15.03.2020

Do you get lost in all of the exercise that is shared out there on social media? Do you know you should be doing exercises to make you a better runner, but you’re not sure what you should be doing? We’re here to answer those questions and give you the best exercises to do in… View ArticleRead More

How to Strength Train to Run
25.02.2020

Have you been frustrated in the past that you’ve taken up running or you started a new training cycle and you just get injured and must stop?  In today’s blog & podcast episode, we’re going to be talking about how to strengthen your muscles to train, to run.     Click the video below to… View ArticleRead More

Runners! Prevent Injuries with Soft Tissue Care
18.04.2019

  For the past 16 years, I have worked with many runners and have been fortunate enough to be able to run for the past 8 years… BUT It hasn’t been all medals and flowers. In this blog post, I am going to answer some of the common questions I get from runners on how… View ArticleRead More

Coronavirus COVID-19 [Keep Running With Social Distancing]
17.03.2020

What Can I Help You With During These Uncertain Times…? Are you in need of some mental relief (like me) and are looking to get in some exercise during this time of social distancing? Are you a runner who wants to stay healthy now more than ever for the benefits of your immune system while… View ArticleRead More

“I went to see Duane early into my marathon training with hamstring pain. At that time, I was barely able to run 3 miles and was in pain. After a thorough exam and analysis of my running, he was able to diagnose and start treatment that day. Duane provided me with exercises to strengthen my hamstring and surrounding running muscles, all while slowly building my mileage back up. He was honest with me about setting realistic goals for my race and helped me to meet those goals. With his help, I was able to run the New York City Marathon.”

Jolene G. (Runner)

“I first went to Duane prior to training for my first full marathon because I had some aches and pains from running that I wanted to sort out. Duane was able to diagnose the problems immediately and I went home pain free. The exercises he prescribed were personalized to my needs and within a few weeks, I felt stronger and pain free while running so I could get to healthy training! It’s great to have a physical therapist who understands athletes and encourages people to continue to stay active. I highly recommend Duane to any person who is looking to stay healthy while maintaining an active lifestyle!”

Katie R. (Runner)

SPARK Physical Therapy was instrumental in my recovery of from achilles tendinitis. I visited a podiatrist who said I would need surgery to shave down a bone spur and Haglund’s Deformity. The recovery would be at least 8 weeks and at the time I was 24 weeks from running the NYC Marathon. Duane evaluated me and said I needed to work on my calf muscle and flexibility. We started treatment with dry needling and specific exercises that I could do on my own. The pain subsided and even after some long runs everything was starting to feel better. I will tell you that I ran and finished the NYC Marathon without pain or issues from my achilles. Had I not met Duane about a week after my podiatrist appointment I would have needed to defer my marathon and probably would still be recovering from the surgery. I was able to run through my injury safely and achieve my goal. The refreshing thing about SPARK Physical Therapy is they do not push for ton of session. I met my running goals in 10 sessions spread out over 3-4 months. Big Thank you to Duane and I highly recommend seeing him for any running injury you may have!

 

Louis G.(Runner)

Sign up for our weekly blog and podcast in order to help you stay active, healthy and just keep running!