Beginner Running Tips: Starting Strong and Staying Injury-Free
Starting a running routine might seem simple — just lace up your shoes and go. But to get the most out of your efforts and avoid common injuries, it’s worth approaching it with a bit more strategy. Here are some key tips to help you build a safe, effective running habit.
1. Don’t Push Too Hard Too Soon
One of the biggest mistakes beginners make is doing too much, too fast. Rest is just as important as the workouts themselves. Your body needs time to recover, repair, and build strength. Overtraining not only slows your progress but increases your risk of injury. A good target for beginners is running around three times per week, with rest days or cross-training in between.
2. Include Strength Training
Even if your main goal is endurance, building strength—especially in stabilising muscles—can improve performance and help prevent injuries. Weakness on one side of the body, or imbalances between muscle groups, can put unnecessary stress on joints during your runs. A physiotherapist can assess your movement and design a strength program to support your running goals.
3. Choose the Right Shoes and Surfaces
Wearing supportive, properly fitted running shoes is vital to avoiding injury. Footwear that doesn’t suit your foot shape or running style can cause problems over time. Also, try to run on softer surfaces like grass or trails when possible. Hard or uneven ground puts more impact stress on your body, increasing injury risk.
4. Pay Attention to Pain
It’s normal to feel sore, especially when starting out — that post-workout soreness (known as DOMS) usually settles within a couple of days. However, if pain lingers beyond 48 hours, becomes sharp, or starts to interfere with your ability to run, it’s best to get it checked out. Ignoring early warning signs can lead to more serious injuries that take longer to recover.
Need Help Getting Started?
Your physiotherapist can offer personalised advice, assess your running technique, and create a plan that helps you build endurance safely. Whether you’re training for your first 5K or just want to stay active, a little expert guidance can go a long way.