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What’s one piece of advice you wish you’d known as a new runner? For those of you who’ve …

what it claims

To make lasting progress in running, the absolute priority is long-term consistency coupled with regular strength training to protect the body from injury.

holds up

The community strongly converges on the idea that patience and strength training are the pillars of the practice.

noli's read

The community strongly converges on the idea that patience and strength training are the pillars of the practice. Research largely confirms this point: meta-analyses on injury prevention in running (Lauersen et al., British Journal of Sports Medicine) demonstrate that strength training significantly reduces the risk of running-related injuries. The importance of progressiveness and consistency is also supported by observational studies showing that weekly volume accumulated consistently is the primary predictive factor for performance and joint health. The idea of not comparing one's progress to that of others is relevant mental well-being advice to avoid overtraining. The 'warm-up' or 'preparation' aspect (such as digestive comfort) is anecdotal but based on solid practical experience. Overall, the advice is scientifically robust and avoids the common pitfalls of miracle methods.

the sources

Claimed by r/running. Noli grades the claim, never the person.

Decoded by Noli · July 18, 2026 · the original post

What the graded evidence says

Evidence: A-

Effect: sports injuries with strength-training programs — ~-50% (RR ~0.5)
Measured on: meta-analysis of 25 RCTs, 26,610 participants

r/running in the Register9 claims graded · solidity 92/100See their record →

More from r/running

The community suggests that age should not be a barrier to performance or enjoyment, advocating for an approach that prioritizes consistency, adapting goals to one's age group, and actively listening to the body's signals to extend one's practice over the long term.

holds upr/running

To successfully complete a marathon without premature exhaustion, it is essential to adopt a polarized training approach (running the majority of your kilometers at a slow pace) and to validate your nutritional strategy during long, specific training runs.

holds upr/running

The community suggests that to optimize endurance training, it is crucial to slow down significantly during so-called 'easy' runs, relying on physiological indicators like nasal breathing or the ability to hold a conversation, rather than solely on the speed displayed on a watch.

holds upr/running

Others on this

To improve your squat depth, prioritize active mobility work (such as holding the bottom position of a squat with a light counterweight) rather than passive stretching, as the body requires strength and control to fully utilize its range of motion.

holds upSquat University

Doing '3 sets of 12' doesn't build muscle by itself — you have to push near failure (RIR 0-1) and progress load/reps, or the set is wasted.

mixedFabio

Progressive overload isn't a technique you 'apply', it's what happens when you train hard, near failure, with good form, repeatedly — rep ranges (3-5 for heavy lifts, 5-10 for secondary work, 10-20 for isolation) are a framework, not the cause.

holds upTony

Noli has read similar claims

Other advice in the Register that leans on the same research.

Strong, active hips are said to improve balance, stability and movement, and help reduce injury risk.

mixedStretch with Nora

Stretching is said to improve blood flow, reduce injury risk, and boost performance.

overstatedShakil Ahmed

If your knees hurt when you squat, fix the technical basics before adding weight.

holds upfitonomy.coaching

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