How to Start Running: A Physiotherapist’s Guide to Injury-Free Success

Running is one of the most accessible and effective forms of exercise. Whether you're looking to improve cardiovascular health, manage weight, or boost mental well-being, running is a fantastic option. However, many beginners make mistakes that lead to discomfort or injuries. As a physiotherapist, I’ll guide you through an evidence-based approach to starting running safely and effectively.

1. Assess Your Readiness

Before lacing up your running shoes, assess your current fitness level and any pre-existing conditions that might impact your ability to run. If you have knee pain, previous injuries, or other health concerns, consult a physiotherapist or doctor first.

2. Choose the Right Running Shoes

Wearing the right footwear is crucial to preventing injuries such as shin splints and plantar fasciitis. Look for shoes that provide adequate arch support and cushioning. A gait analysis, often available at specialty running stores, can help determine the best shoe for your foot type.

3. Start with a Walk-Run Program

A gradual introduction to running reduces the risk of injury. The Couch to 5K (C25K) program is a great example of a structured walk-run plan. Here’s a simple beginner schedule:

Week 1-2: 1-minute run, 2-minute walk, repeat for 20-30 minutes
Week 3-4: 2-minute run, 1-minute walk, repeat for 25-35 minutes
Week 5-6: Progress to continuous running for 15-20 minutes

Gradually increasing running time allows your muscles, joints, and cardiovascular system to adapt safely.

Be patient!!! it may feel too easy but it is important to give your body adequite time to absorb the changes in load.

4. Focus on Proper Running Form

Good running form reduces stress on the joints and improves efficiency. Key elements include:

Posture: Keep your back straight and shoulders relaxed
Foot Strike: Aim for a midfoot strike rather than landing heavily on your heels
Cadence: Maintain a cadence of around 170-180 steps per minute to minimise impact
Arm Movement: Keep arms bent at 90 degrees and swing naturally

5. Incorporate Strength and Mobility Exercises

Strengthening key muscles and improving mobility can prevent injuries. Physiotherapists recommend focusing on:

Glutes & Core: Squats, lunges, and planks
Calves & Hamstrings: Calf raises and hamstring bridges
Hip Mobility: Dynamic stretches and hip openers

6. Gradually Increase Intensity and Distance

A general rule is to increase your weekly mileage by no more than 10% to avoid overuse injuries like stress fractures. Listen to your body—if you experience persistent pain, take rest days or modify your routine.

If you are someone who has suffered from overuse injuries in the pass you may need to use much smaller increases in load.

7. Recover Properly

Recovery is just as important as training. Follow these key strategies:

Stretching & Foam Rolling: Helps release muscle tension
Hydration & Nutrition: Supports muscle repair and energy levels
Rest Days: Essential for preventing burnout and injuries

8. Listen to Your Body and Seek Help if Needed

If you experience sharp pain, persistent discomfort, or swelling, stop running and seek professional advice. Physiotherapists can assess movement patterns and provide tailored rehabilitation exercises.

Conclusion

Starting a running routine should be gradual, strategic, and supported by good habits. By following these physiotherapist-approved tips, you can build endurance, improve strength, and enjoy injury-free running. Whether your goal is a 5K or simply better health, consistency and smart training are key!

Are you ready to start running? Let me know in the comments if you have any questions or need specific advice!

Body Fit Physiotherapy

Sports Physiotherapy