As physiotherapists, we see many new runners with preventable injuries or setbacks. Here are six tips to help you run smarter, stay injury-free, and enjoy the journey.
January is a time of fresh starts, and taking up running is one of the most popular fitness resolutions. It’s accessible, budget-friendly, and great for both physical and mental health. However, as physiotherapists, we often see new runners sidelined by often simple, preventable injuries. The excitement of starting something new can sometimes lead to doing too much, too soon.
As with any new project good foundations are the key so to help you get off to a safe and successful start, here are six tips for new runners to avoid injury keeping you on track toward your goals
1. Start Gradually and Build Slowly
One of the most common mistakes new runners make is overestimating how much their bodies can handle. Running is an impact activity that places stress on your joints, muscles, and tendons. If your body isn’t used to it, diving in with long or fast runs can lead to injuries like shin splints or knee pain.
Instead, start with short, manageable sessions. The NHS Couch 2 5k App provides a great approach for beginners, basically it's a run-walk method, where you alternate between running and walking intervals. For example, try 1 minute of running followed by 2 minutes of walking, repeating for 20-30 minutes. As you gain stamina, gradually increase the running time while reducing the walking intervals.
Stick to the 10% rule: increase your weekly mileage ( volume ) by no more than 10% to give your body time to adapt. Patience is key to long-term progress and remember different body tissues will adapt at different rates e.g heart and lungs will adapt quickly whereas tendon and ligamnets take far longer. Don't be too keen and do too much too soon.
2. Invest in Proper Running Shoes
Your shoes are your best ally—or worst enemy—when it comes to running comfort and injury prevention. Ill-fitting or unsupportive shoes can contribute to issues like plantar fasciitis, Achilles tendinitis, or knee pain.
Visit a specialty running store where experts can analyze your gait and recommend the right shoes for your foot type, arch height, and running style. Keep in mind that running shoes have a limited lifespan (typically 300-500 miles) and should be replaced when they lose cushioning or show signs of wear.
Remember, what works for someone else may not work for you, so prioritise your individual comfort and support needs.
3. Warm Up, Cool Down, and Stretch
Skipping a warm-up or cool-down is like baking a cake without preheating the oven or letting it cool—something’s bound to go wrong. Warming up prepares your muscles, joints, and cardiovascular system for activity, reducing your risk of injury.
Before running, spend 5-10 minutes doing dynamic stretches or light movements like brisk walking or leg swings. This increases blood flow and loosens up stiff muscles.
After your run, cool down with slower walking and static stretches. Pay particular attention to your calves, hamstrings, quads, and hip flexors—key muscles that work hard during running. Stretching helps improve flexibility and promotes recovery, so don’t skip it!
Remember, what works for someone else may not work for you, so prioritise your individual comfort and support needs
4. Strengthen Your Supporting Muscles
Running relies heavily on your legs, but your hips, glutes, and core play a crucial role in maintaining proper form and absorbing impact. Weakness in these areas can lead to poor mechanics and overuse injuries.
Incorporate strength training into your weekly routine to build a strong foundation. SOME suggestions include:
Glute bridges to strengthen the glutes.
Pilates for core stability.
Single-leg squats to improve balance and leg strength.
Lunges to target multiple lower-body muscles.
Two sessions of strength training per week can make a big difference in your running performance and injury resistance. However, buyer beware .... it's worth getting some early advice to ensure you are doing the correct exercises for YOU and your body.
5. Listen to Your Body
One of the most important pieces of advice we can give is to tune into what your body is telling you. Soreness and fatigue after a run are normal, especially when you’re starting out, but sharp pain or persistent discomfort is not.
If you feel pain during or after a run, don’t ignore it. Pushing through pain can turn minor issues into major injuries, sidelining you for weeks or months. Rest and recovery are just as important as the running itself, allowing your body to repair and adapt.
And remember the App isn't gospel. I know it promises Couch 2 5K in 8 weeks but - if at the end of week three you are struggling, then don't progress to week 4. Repeat week 3 for as long as it takes. Everyone is individual and some bodies adapt quicker than others.
Cross-training with low-impact activities like swimming or cycling can also help you stay active without overloading your joints and muscles.
If you’re unsure about any discomfort or pain, consult a physiotherapist. We can assess your movement patterns, identify weaknesses, and provide tailored advice to keep you running safely.
6. Stay consistent to avoid injury !
As therapists we might see you for an hour a week but you’re in charge of your body the rest of the time. The work you do at home makes a real difference to your recovery. If we’ve given you exercises, please do them. Please ask if you’re unsure what they’re for or why we’ve recommended them.
You’ll make quicker progress and potentially need fewer treatment sessions if you do your exercises in between
Conclusion
Starting a running routine is an exciting step toward better health and many get bitten by the bug quickly, but it’s important to approach it wisely to avoid injuries and setbacks. By building up gradually, wearing the right shoes, warming up and cooling down, strengthening your body, and listening to its signals, you’ll set yourself up for long-term success.
Remember, running is a journey, not a race ( although sometimes it is ! ) . Celebrate your progress, no matter how small, and enjoy the many physical and mental benefits that come with it. If you need support along the way, a physiotherapist or sports therapist can help you move confidently toward your goals.
Here’s to a safe and enjoyable start to your running adventure!
Happy running!
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