By Pablo Rodriguez, Nomatrails Guide
Hola, friends! Welcome to the tribe.
If you are reading this, you are likely standing at a threshold. Perhaps you are looking at a pair of sneakers in the corner of your room, wondering if you can really call yourself a “runner.” In my years guiding expeditions—from the jungles of my homeland in Costa Rica to the rugged coastlines of Spain—I have learned that running is not about the medal. It is about the connection—with nature, with culture, and with yourself.
But to explore the world on foot, you must first build a durable body and a resilient mind. Drawing from the latest 2026 clinical frameworks and my own experience on the trails, here is your ultimate guide to starting your journey.
1. The Golden Rule: The “Conversational Pace”
The biggest mistake I see beginners make is treating every run like a race. They sprint out the door, and ten minutes later, they are crumbling. That is exactly how you learn to hate running.
Instead, we use the Conversational Pace. If you cannot speak in full sentences while you are moving, you are going too fast [1]. Your body needs time to adapt to the new stresses. By keeping your runs easy, you build aerobic capacity without the burnout or risk of injury .
2. Strategy: Walk Breaks Are Not Failure
Let me tell you a secret: even seasoned ultra-runners walk. I have raced at a high level, and I still walk during some of my runs .
Walking is a strategic tool. For beginners, I highly recommend the Run-Walk-Run method championed by Jeff Galloway. This involves specific intervals, such as running for 30 seconds and walking for 30 seconds . This method eliminates exhaustion and keeps your legs fresh, reducing orthopedic stress on your joints .
“It doesn’t matter how much you run. What matters is why you run.”
3. Gear: Shoes are Medical Devices
Running is beautiful because of its simplicity, but your shoes are the interface between you and the earth. In 2026, we view running shoes as sophisticated devices engineered to mitigate the forces that hit your body [5].
Know Your Foot Type
Before you buy the coolest-looking shoe, you need to understand your pronation—how your foot rolls inward when it hits the ground .
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- Neutral: Your foot rolls inward slightly (about 15 degrees) to absorb shock. You likely need a Neutral Cushioning shoe .
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- Overpronation: Your foot rolls inward excessively. This puts stress on your knees and hips. You need a Stability shoe .
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- Underpronation (Supination): Your foot rolls outward. You need a Cushioned shoe with extra shock absorption .
I recommend visiting a local store for a professional gait analysis .
4. Form: Run Tall, Run Light
Proper technique is your best defense against injury. Running is a full-body movement, not just legs .
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- Head Up: Gaze at the horizon, not your feet. This keeps your airway open and posture aligned .
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- Relax Shoulders: Tension in your shoulders wastes energy. Keep them loose and low .
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- Short Strides: Avoid “overstriding” (landing with your foot far in front of you). Aim for a higher cadence (more steps per minute) to land mid-foot under your body .
5. The Build-Up: Respect the 10% Rule
When you catch the “running bug,” it is easy to get excited. But please, resist the urge to do too much, too soon. The most common cause of injury is a sudden spike in training volume .
Follow the 10% Rule: never increase your weekly mileage by more than 10% from the previous week . Your heart and lungs adapt quickly, but your bones and tendons need weeks to strengthen . Patience is part of the training.
6. Warm Up & Recovery: Treat Your Body Like a Temple
In our Nomatrails expeditions, we treat recovery as an active part of the day.
Dynamic vs. Static Stretching
Before the Run (Dynamic): Never stretch cold muscles. Use active movements like “High Knees” or “Walking Lunges” to increase blood flow and functional mobility .
After the Run (Static): This is when you hold a stretch for 30-60 seconds. Focus on your calves, hamstrings, and quads to aid recovery while muscles are warm .
7. Nutrition: Fueling the Adventure
You cannot explore without fuel. As runners, carbohydrates are our best friends—they provide the glycogen your muscles need for energy [26].
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- Daily Fuel: Runners should aim for 60-70% of their calories from high-quality carbs like oats, rice, and fruits [27].
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- Pre-Run: Eat a carb-rich meal 2-4 hours before a run. If you run in the morning, a banana 30 minutes before can stabilize your energy [28].
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- Hydration: Don’t wait until you are thirsty. Thirst is a late indicator of dehydration [29].
8. The Mental Game: Breaking Through the Wall
Running is physical, but it is also deeply mental. You might hit a moment where your brain says, “Stop.” We call this “hitting the wall.”
To break through, use a technique called chunking. Don’t think about the whole distance. Just focus on getting to that next tree, or running for just 5 more minutes [30]. Use positive self-talk—remind yourself, “I am strong, I have trained for this” [31].
9. Find Your Tribe
Running can be a solitary activity, and that is beautiful. But running with others? That is powerful. Joining a group provides accountability—when others expect you, you show up [32, 33].
This is exactly why we created our Nomatrails expeditions. Whether we are crossing the sands of the Sahara or exploring Sicily, we run as a team. We wait for each other. We share the struggle and the joy. As we say, “You arrive alone, but you return with a tribe” [34].
Ready to Run the World?
Start slow. Buy the right shoes. Take the walk breaks. But most importantly, get out there and explore. If you can run a few miles, you are ready to join us for an adventure of a lifetime.
Pura Vida,
Pablo Rodriguez
Nomatrails Guide