I’m a physical therapist and endurance runner—these are the three things I wish every beginner knew before they started running

Running is a great way to get fit—it’s free, requires little specialist equipment, and most people know the basics of how to do it.

But before you sign up for a race or start a 5K training plan, it’s worth heeding the advice of experienced runners and marathon participants who have already done the hard miles.

Their expert tips can help you make steady progress with your new hobby while avoiding serious injury.

Courtney Fitzpatrick, a physical therapist at Hinge Health, is an endurance runner and she always gives these three bits of advice to people training for their first race.

1. Prioritize strength training

Fitzpatrick says that running should never be used as a replacement for strength training, because the activities work different muscle fibers.

“Running mainly trains Type I, slow-twitch muscle fibers, which are built for endurance and resist fatigue. Strength training emphasizes Type II, fast-twitch fibers, which produce more force and power but tire more quickly.”

To minimize injury risk and maximize your pace, you should combine the two types of training.

“The strongest runners I see are not necessarily running every day,” adds Fitzpatrick. “They are often running two to four times per week, strength training two to three times per week, and making room for one or two recovery days.”

That means occasionally combining strength training days with running sessions, but making sure you give yourself a complete rest the following day.

2. Follow a training plan, but stay adaptable

Following a 12-week plan can help you make steady progress if you’re new to running or trying to increase your running distance.

But Courtney says that it’s much better to train based on your individual needs and circumstances.

“Your training plan is a road map, not a contract. The goal is to follow the plan while staying responsive to your body.”

So if your training plan says you are due to run six miles on a day where you haven’t slept well, you don’t need to force yourself to do it.

“Consistency is built by making smart adjustments as needed,” Courtney adds. “It is not built by forcing every workout at any cost.”

3. Practice refueling during training

This tip is specifically for those taking on a marathon: fueling practice should be part of your training.

“As your runs get longer, practice taking in carbohydrates and fluids so you can learn what your body tolerates and what is practical for you to carry.

“Start with small amounts during training and adjust based on the duration and intensity of the run, the weather and your individual needs.”

“And don’t wait until you feel depleted to start thinking about nutrition,” Courtney adds. “For longer runs, plan ahead.”