Run Smarter, Not Harder: How to Make the Most of Your Training

Whether you’re lacing up for your first 5K or training for your tenth marathon, running is a sport that meets you where you are. It’s simple, freeing, and when done right, an incredible way to stay active for life. However, as rewarding as running can be, it can also put repetitive stress on your feet, ankles, and legs.

Orthopedic ONE fellowship-trained foot and ankle surgeon, Dr. Brian Tscholl, and Columbus Running Company co-owner, Eric Fruth, share their insights on how to run smarter, not harder, and keep your body healthy mile after mile. These organizations have partnered for years to support a healthy and robust running community in Central Ohio.

Finding Your Stride

For Dr. Tscholl, running has been a lifelong habit. “I started running back in middle school, ran collegiately at the University of Dayton, and then ran my first marathon in medical school. I’m not competitive anymore,” he notes, “but I still run most days. It’s my meditation.” His perspective highlights one of running’s best qualities: it’s not just about racing, but rather consistency, mindfulness, and joy.

Fruth echoes this sentiment. “The beauty of the sport is the simplicity of it,” he explains. “And there’s only one key piece of necessary equipment: the shoe.”

Shoes That Go the Distance

Proper footwear is one of the most critical pieces of the training puzzle, as worn-out shoes are a common culprit for discomfort, Dr. Tscholl notes. “It’s amazing to me how often I see people who have tweaks in their feet or ankles, and then they get a new pair of running shoes and it all feels better.”

The right shoe can help prevent overuse injuries and make every stride feel more natural. Fruth explains, “So many people come into CRC and ask, ‘What’s the best shoe?’ And there is no such thing as the best shoe, because biomechanically, every runner is different.” The best predictor of success, though? Comfort. “Once you’re in a quality running shoe, what feels most natural and comfortable to you in that immediate moment is what’s going to keep you consistent.”

While shoes are the foundation, Fruth reminds runners not to overlook other gear essentials. “For women, finding the right sports bra is equally important,” he notes. “It’s about support, comfort, and avoiding those little distractions that can make running less enjoyable.”

Fruth also reminds runners to check their shoes’ mileage: “A good pair of walking or running shoes is designed to last somewhere between 300 and 500 miles,” he explains. “Somewhere in that range, you’ll notice little aches and pains creeping in because the shoe’s no longer doing everything it was designed to do. That’s your sign; it’s time to replace them.”  

Injury Prevention and Treatment

As mileage increases, so does the risk of overuse injuries. To prevent injury, Dr. Tscholl notes that pacing and awareness go a long way. “You’re going to be sore when training for a 5K or marathon,” he says. “But there’s a difference between soreness and pain. If pain persists even after you modify your training, that’s more than your typical post-run soreness and often means you should seek treatment.” An evaluation with a specialist is the fastest way to get back on track safely.

Most overuse injuries are non-surgical, though, and can often be treated with “some relative rest or possibly immobilization, such as wearing a boot. Then, physical therapy is used to ensure the ankle and foot can move well,” says Dr. Tscholl. Runners can also try minor training tweaks like adding orthotics or wearing new sneakers.

Fruth notes that one of runners’ most common training mistakes is simply pushing too hard. “They come in and tell us, ‘Running’s not for me, I get too tired.’” His advice? “Find somebody to train with and share the miles. Running and walking can be difficult, but sharing them with somebody else can be one of the most social workouts. The ideal pace for most training is what we call conversational pace.” Essentially, if you can talk, you’re training smart. 

Stretching and dynamic warm-ups and cool downs also play a key role in both recovery and prevention, especially for the Achilles tendon and calf muscles. Dr. Tscholl emphasizes the importance of the “posterior chain,” or the muscles running along the back of the legs. “A lot of therapy for plantar fasciitis involves stretching the hamstrings and calf muscles,” he says. “Even though the foot hurts, it’s often tightness higher up that’s contributing to the problem.”

While surgery is rarely needed for training-related injuries, it is a possibility. “A lot of what I see as a foot and ankle surgeon are injuries like plantar fasciitis, tendonitis, and stress fractures,” explains Dr. Tscholl. The treatment process for these is more involved, and for something like plantar fasciitis, it starts with rest and finding the root cause. From there, Orthopedic ONE’s fellowship-trained foot and ankle specialists outline each patient’s best course of action, beginning with the least invasive options.

Motivation and Mindset

Staying motivated through training can be just as challenging as the physical miles themselves. Fruth offers two key pieces of advice:

“First, officially register for a race,” he says. “Once you’re committed, you’re committed. It’s easy to back out if you’re just talking about doing something, but once you’ve registered, and especially if you make it public, people will hold you accountable.” This can include something as simple as posting about your upcoming race on social media.

Second, lean on your community. Columbus Running Company offers “over 750 free group runs and walks every year,” he explains. “Running can be a tough sport, but it doesn’t have to be a lonely one.”

Post-race Recovery

Whether you’re crossing the finish line of a marathon or wrapping up your weekly long run, recovery is essential, and it shouldn’t be rushed. “Trying to do too much too soon can jeopardize recovery,” notes Dr. Tscholl. “The key is to listen to your body and take gradual steps back toward your normal routine.”

“Post-race nutrition, getting good sleep, and easing back into movement are all important,” Fruth says. “Sometimes seeing a massage therapist after longer races, or checking in with physical therapists, like the expert team at Orthopedic ONE, can make a big difference.”

The Takeaway: Stay Active by Being Smart

Running is one of the simplest, most accessible ways to stay fit, but it’s also one of the easiest to overdo. The secret to longevity in the sport is smart, mindful training: proper footwear, balanced rest, and knowing when to slow down. As Dr. Tscholl puts it, “You don’t need a membership. You just need a good pair of shoes.”

For Central Ohio runners, Columbus Running Company (CRC) and Orthopedic ONE make a natural team, as both are dedicated to helping people move better, feel stronger, and stay healthy. CRC offers free group runs, youth running camps, and training programs for every level, from beginner 5Ks to elite marathons, helping runners of all ages and abilities find their footing and feel supported. Through their partnership, Orthopedic ONE provides CRC athletes with training resources for injury prevention and recovery—and a concierge hotline that connects to a certified athletic trainer 7 days a week.

Fruth says the goal is simple: to make running feel approachable for everyone. “We constantly have people coming in and saying, ‘I’m not a runner,’ and then they’ll tell us about their morning jogs or family Turkey Trot,” he says. “You’re a runner just by going out and putting one foot in front of the other. That’s all it takes.”

Between CRC’s welcoming community and Orthopedic ONE’s trusted sports medicine and nationally-ranked foot and ankle care, Columbus offers everything runners need to train smart and stay active. Whether you’re chasing a personal record or just chasing the sunrise, running should make you feel good in both body and mind. With the right gear, the right guidance, and the right care, we can keep you running strong for years to come.