Have you ever considered taking up running?

While running may seem simple, getting started isn’t always easy. Beginners often struggle with pacing, motivation or knowing where to begin. At Hamden High School, several student runners said the biggest mistake new runners make is trying to do too much too quickly

For many, easing into the sport made all the difference. Several runners recommended structured plans such as Couch to 5K, which alternates walking and running and gradually builds toward a 3.1-mile run over eight to 10 weeks. Programs like these, available through running magazines or apps such as Nike Run Club, help beginners focus on consistency rather than speed.

Senior Alexander Medina said he benefited from starting without worrying about distance or pace. “I was just going out there to see what I could do,” he said. That approach, he added, helped him build confidence while avoiding injury. Most runners recommended running two to four days a week and allowing the body time to adjust.

While training plans can provide structure, runners agreed that expensive gear isn’t necessary for beginners. Good shoes, they said, matter more than brand names. Sporting goods stores can help runners find the right fit based on comfort and foot type, including whether they overpronate. Beyond that, personal preference plays a larger role than technology or brand.

Junior Henry Zebrowski said many accessories are optional. “A lot of things don’t make you faster,” he said. “They’re just nice to have.” Some runners enjoy tracking their workouts with GPS watches, while others prefer a simpler approach by using the Strava app. Medina and Sofia Lindamood both said they favor Chickn Legs running shorts for comfort, while sophomore Grant Stortz said he enjoys “feeling the elements” when running in cold weather.

Several runners said recovery is just as important as training. Stretching was one of the most common recommendations, with Medina noting it’s often overlooked by beginners. Stretching is just one way to recover; Medina also noted that massage guns, foam rollers, and topical analgesics like IcyHot work well. He also emphasized fueling properly after workouts, particularly with protein. “People work their bodies to exhaustion and don’t get it back,” Medina said. Allowing time for rest, runners added, helps prevent injury and keeps running sustainable.

While running began as a way to condition for softball, it eventually became a way for sophomore Skielyz Reyes to learn about herself. She said her initial goal was simply to improve speed and endurance, but over time, running revealed a deeper sense of resilience. “I learned how strong I am and how passionate I am about this sport,” Reyes said.

Several runners echoed that improvement often comes slowly. Reyes said consistency mattered more than immediate results, especially on days when progress felt limited. “Pushing your body to its best capability and not giving up when you’re tired is key,” she said.

Medina described a similar mindset, explaining that he began running during the pandemic simply to get outside. Over time, that habit turned into persistence, even on difficult days. Rather than focusing on perfect races, he said learning to keep going mattered most.

For junior AJ Macatol, running has become essential to both his mental and physical health. “If I wasn’t running, what would I do?” he said, explaining that no other activity had the same effect on his overall well-being. Macatol said there were times he wanted to quit — or even pretend he was injured — but he kept showing up.

Over time, running became something he relied on rather than something he forced himself to do. For him and many of his teammates, the value of running isn’t measured by pace or distance, but by the way it strengthens both the body and the mind.