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Top 7 Tips for New Runners

April 8, 2020/in Physical Therapy /by badams

So you want to start running?

While gyms are closed and many of us are working from home – you may be a bit restless and looking for new ways to move your body and stay active while social distancing. With the sun shining bright, Mother Nature is practically begging us to go outside! Running is a great activity to do alone and the best part is – you can start right from your front door!

Here are a few basic tips and tricks to help you start your running journey and fall in love with the sport…

1.Find a good pair of running shoes

Believe it or not – there is no one-shoe-fits-all shoe out there, but there is a perfect shoe for you that will help you feel comfortable and stay injury-free down the road. Your local running store guru can help you narrow down your options by putting you through a proper fit process. Shop local! No one knows your city and the nearby trails better than your local running store, like Gazelle Sports Northville! With retail stores closed right now – it may be difficult to get the advice you need for shoes. However, if you have any shoe specific questions, see the bottom of this article for a reliable resource. 

2.Find a good route

There is nothing better than fresh air and sunlight. Whether it is a trail, paved path, or just around the block – make sure you are enjoying WHERE you are running. Explore new places and keep it interesting. This will help you stay motivated! 

3. Run at a conversational pace

This is the best piece of advice that I received when I first started running. Not every run needs to be a full effort and you should be running at a pace where you are able to hold a conversation. If you find yourself out of breath – simply slow down a bit. If you have a running buddy, share some miles with them, catch up, and tell some stories. Right now, running with a buddy might not be doable, but you can plug in some headphones, give your friend a call, and go for a virtual run together. 

4. Progress slowly

You might be excited to get moving and run all the miles, but be conservative when bumping up your mileage. It will help you stay injury-free! Rule of thumb: do not increase your mileage more than 10% week to week. Respect the sport and listen to your body. If running is brand new to you, you will experience some soreness as your body begins to adapt. It is important to keep up with stretching, foam rolling, and a proper warm-up/cool-down routine. 

5. Dress appropriately 

Be sure to dress for the weather. There is no such thing as bad weather; only bad clothing. If you only remember one thing from this post: know that cotton is ROTTEN! Wearing moisture-wicking materials like merino wool or a poly-blend are your best bets. (This applies to socks, too!) Always dress like it is 15-20 degrees warmer than it actually is. For cold weather – layering helps. You want to be as comfortable as possible and dressing appropriately will help you to find more joy in your runs! Don’t forget accessories such as gloves, headbands, sunglasses, or whatever it may be that you need to keep yourself protected/prepared for the elements. (Pro tip: that includes sunscreen and body glide for those warmer days like today!)

6. Safety first!

There are a few running safety tips you must know before you hit the pavement…

  • Always face traffic so that drivers can see you and you can see them.A headlamp or other reflective gear is always a good call. 
  • Run with an ID, or ID bracelet or driver’s license in case of an emergency. 
  • Let someone know the route you are running and how long you expect to be out.
  • Take your phone for emergencies.
  • Check the weather before your run. 
  • Don’t run with headphones in. If you need music to stay motivated – I recommend a pair of Aftershokz that allow you to hear cars and people around you. 

7. Have fun, be patient, and keep moving

When I first started running – I’ll be honest – I wasn’t sure I was going to like it. But after a few months of pushing myself outside of my comfort zone, I discovered a true passion for the sport and a wonderful community. Running is a beautiful sport that brings me a lot of happiness, but it did not happen overnight. My hope is for you to find the same joy I experience every time I get out there for a run. 


Katie Siroonian is an active runner in the community and also works at Gazelle Sports Northville. If you have any shoe specific questions, she can help you navigate the Gazelle Sports website and narrow down your options! Katie can be reached at sirooniank@gmail.com. Learn a little bit more about Katie and the rest of our team here!

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Happy Birthday Dr. Daryl Moore!🎂🍻☘️ The Happy Birthday Dr. Daryl Moore!🎂🍻☘️ The team at ASMPT is so LUCKY to have ya. Thank you for all you do for your patients, staff and community. We hope your day is as great as you are! Cheers!!!
Most who know Dr. Brian Adams know that he has a p Most who know Dr. Brian Adams know that he has a passion for cycling. Brian’s first exposure to cycling was in the early 90’s when he took up mountain biking, thanks to his college friends. 

Shortly after becoming a PT, Brian raced at an elite level in Europe, living in Belgium for 2 seasons. While there, he raced with the US National Team and the pro-development squad ABC-Cycling Center. Since then he has competed in various disciplines: road, criterium (crit), mountain, track, time trial (TT) cyclocross races and more! Along with his decorated cycling background, Brian also worked in bike shops during college and developed a skill set in building, repairing and fitting bikes. He is a Certified Clinical Bike Fitter and is recognized through the International Bike Fitting Institute (IBFI) as a Level 3 Fitter, a credential which is one of the highest in the industry. With over 30 years of bike racing and fitting experience, Brian is one of the few Doctors of Physical Therapy in the country that combines the experience of high level racing, coaching and bike fitting. 

Dr. Adams’ continued efforts in keeping our patients healthy and happy on the bike is truly a gift to our community. Our team at Adams Sports Medicine has had the amazing opportunity of working alongside you, learning the ins and outs of bike fitting and in addition to developing a passion of their own. Whether it is in the clinic during a bike fit, speaking to a local cycling team on injury prevention, or providing sponsorship and medical support at various cycling events, Adams Sports Medicine would not be where it is today without your experience, expertise and passion. 

Brian was recently listed among a group of world class bike fitters according to ​Bicycle Fit Guru. This is an incredible accomplishment. We are so proud of you, Brian!

Spring is around the corner and countless races and events are coming up. If you’re looking to have an off-bike assessment and properly fitted, we are here for you! If you’re having pain on the bike or struggling with your bike fit, call the clinic today! We’d be happy to set up a time with Brian to help you achieve your goals and ride pain free!
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2 Words. Logan. Lockwood. The Arnold Classic was 2 Words. 
Logan. Lockwood.

The Arnold Classic was 2 weekends ago where Logan competed in the snatch & clean and jerk olympic lifts. He went 4/6 for his weight class and set a total personal record (PR) by 18KG. There is nothing more exciting than watching our athletes crush their goals!! Your team at ASMPT is incredibly proud, Logan! We’re under 2 weeks away til Worlds in Albania and we can’t wait to see what you do next!

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Snatch:
@ 100 KG ✅ - 8 KG Meet PR!
@ 104 KG ❌
@ 104 KG ❌

Clean and jerk:
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@ 128 KG ✅
@ 130 KG ✅ - Meet PR!

Total: 230 LG - 18 KG total PR!
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Physical Therapist by day, Red Wings Ice Crew by night. Our Dr. Corey Temple being interviewed on working as a woman in sport 🏒🥅Your team at ASMPT couldn’t be more proud 👏🏻

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We want to give a huge congratulations to our athl We want to give a huge congratulations to our athlete, Nolan Ebel, and the rest of the Novi Wildcats Boys Swim and Dive Team on their performance at the 2023 KLAA Conference Meet! 🏊‍♂️ 🥇🌊

Nolan placed 1st in the 50 free with a 21.59 and 2nd in the 100 free with a 47.33. Nolan Ebel, Theiss Lynch, Dominick Ducato, and Nicholas Suranyi came in 1st in both the 200 free & 400 free relays.

Way to represent our community and best of luck at the State meet next week!!!💪💪💪

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Last week several of our staff had the opportunity Last week several of our staff had the opportunity to attend the nation's largest Physical Therapy Conference put on by the American Physical Therapy Association (APTA).

Taking place in San Diego, the Combined Sections Meeting (CSM) brings the Physical Therapy profession together to network, collaborate and advance their education and professional skills. Dr. Brian Adams, Dr. Brittani Bennett, Madeline Sciarini and Heather Emke were able to learn about various topics including: endurance medicine with return to running/sport, treatment of tendon pathologies, working with the female athlete and so much more. Lots of knowledge and great takeaways to bring back to the clinic! 

Our team also connected with some familiar faces as well as took a little time to explore the beautiful city of San Diego! 😎

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❗️Achievement Alert ❗️ Please help us cong ❗️Achievement Alert ❗️
Please help us congratulate Dr. Brittani Bennett on passing her NSCA CSCS examination!
✅🧠🎉💪

Certified Strength and Conditioning Specialists® (CSCS®) are professionals who apply scientific knowledge to train athletes for the primary goal of improving athletic performance. They conduct sport-specific testing sessions, design and implement safe /effective strength training and conditioning programs as well as provide guidance in nutrition and injury prevention. This will help Brittani develop as an expert in sport specific rehab and improve the outcomes for our patients. A CSCS must possess a bachelor’s degree, AED and CPR certification, and pass a four-hour exam covering anatomy, bioenergetics, exercise technique, programming, nutrition, and more.

Congratulations Brittani Bennett PT, DPT, CSCS !!!!!!
We would like to thank everyone who made it out to We would like to thank everyone who made it out to our open house this past weekend! Between meeting some new faces and visiting with familiar faces, it was a great turnout. ASMPT wouldn’t be here without all of you! 

And a very special thank you to our awesome neighbors for putting this together with us!😎

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