How to start running without getting injured
Running is simple, cheap and good for you. It's also the activity that brings a lot of new patients through our door, usually in the first few months. Most beginner injuries are avoidable with a patient start.
Do beginner runners get injured more?
Yes. A meta-analysis found novice runners had 17.8 injuries per 1,000 hours of running, compared with 7.7 in recreational runners (Videbæk et al., Sports Medicine, 2015). The body simply hasn't adapted to the repeated impact yet. Fitness improves faster than bones, tendons and joints strengthen, so it's easy to do more than your legs are ready for.
How should I start?
With walk-run intervals. For example, run for one minute and walk for two, repeated eight to ten times, three days a week with a rest day between. Each week, lengthen the running portion and shorten the walk. Most people can build to 20 to 30 minutes of continuous running over eight to ten weeks.
How fast should I increase my running?
Gradually. In a study of 873 novice runners, those who increased their weekly distance by more than 30% over two weeks had a higher rate of distance-related injuries, such as kneecap pain, ITB pain and shin pain, than those who increased by less than 10%, although the difference fell just short of statistical significance (Nielsen et al., JOSPT, 2014). Small, steady increases are the safer path.
How fast should I run?
Slower than you think. You should be able to speak in full sentences. Running too fast is the most common beginner mistake; it makes running feel awful and loads your legs more. Speed comes later, once you can run comfortably for 30 minutes.
How many days a week should I run?
Three days a week, on non-consecutive days, is ideal to begin with. The days between give your bones and tendons time to adapt. Walk, cycle or do strength work on the other days if you want to do more.
Do I need special running shoes?
You need comfortable shoes that fit. There's no strong evidence that a particular type prevents injury for most people. Choose a pair that feels good when you jog in them, and replace them when the cushioning feels flat.
Should I change how I run?
Most beginners don't need to change their technique. Two simple cues help many people: take slightly shorter, quicker steps rather than long strides, and run tall. Technique changes should be small and gradual.
Does strength training help new runners?
Yes. Two short sessions a week of calf raises, squats or sit-to-stands, lunges or step-ups, bridges and side planks build the capacity your legs need.
See our post on strength training for runners.
Do I need to stretch or warm up?
A few minutes of brisk walking and some leg swings is enough before an easy run. Static stretching beforehand isn't necessary.
What niggles are normal?
General muscle soreness in the calves and thighs for a day or two is normal in the first weeks. Mild stiffness that warms up and has gone by the next day is usually fine.
What niggles should I not ignore?
Pain that gets worse as you run, pain focused on one spot of a bone such as the shin or foot, pain that makes you limp, swelling, or pain that's still there the next morning. Take a couple of days off and, if it returns when you run again, get it assessed.
See our posts on shin splints and runner's knee.
Should I run on grass or the road?
Either. Mixing surfaces adds variety. Flat, even ground is easiest when you're starting. Introduce hills and trails gradually.
I'm overweight or over 50. Can I still start?
Yes, with a slower build-up. Begin with regular brisk walking, then add very short running intervals. Recreational running isn't associated with more knee arthritis. Check with your GP first if you have heart, blood pressure or other health conditions, or get chest pain or unusual breathlessness when you exercise.
See our post on whether running damages your knees.
What if I miss a week?
Go back a step in your plan rather than picking up where you left off. After two or more weeks off, drop back two or three weeks.
Is a treadmill a good place to start?
Yes. A treadmill gives a flat, predictable surface and lets you control pace precisely, which suits walk-run intervals. Move outdoors gradually, as the road is slightly harder work.
How can an osteopath help new runners?
We assess early niggles before they become layoffs, treat what's irritated, and help you adjust your plan so you can keep building.
See our training hub and our post on common running injuries. Book an assessment at our Berwick clinic. A 60-minute initial consultation is $149, with no referral needed and HICAPS on-site.
Sources
Book an initial consultation at RISE Sports & Spinal in Berwick. Clear diagnosis, hands-on treatment, and a plan that actually gets you better.
Related articles
