Running for Beginners: A Physio's Tips for Starting Strong and Staying Committed

Running is great for your health – it’s a full-body cardio workout that increases lung capacity, elevates your heart health, strengthens your muscles and bones, and boosts your mood with endorphins.

It’s also becoming a social phenomenon - between parkruns, events, and run clubs, there’s no shortage of opportunities to connect with fellow enthusiasts!

Best of all, running is a simple and affordable hobby. You need minimal equipment to get started, and the freedom to run in various locations adds to its accessibility and appeal.

To make starting out (and sticking to it!) even easier, we sat down with physiotherapist Marc from MyPhysio to find out his top four tips for success on your running journey: 

Tip 1: Step into the Right Shoes

Your running journey begins with the right pair of shoes.

You don't need to break the bank, but your runners should offer comfort and good arch support. It’s also important that you gradually break in your shoes to prevent heel or toe blisters.

Another factor to consider with your runners is their lifespan. Once your runners show signs of wear on the heel or inside of the arch, it’s time to replace them.

Wearing ill-fitting or worn-down shoes will increase your risk of injury. Your shoes should become a trusted companion on your running adventures – take care of them and they’ll take care of you!

Tip 2: Strengthen the Foundation

The average runner takes almost 1000 steps per kilometre, and every time your foot hits the ground, a force greater than your body weight jolts through your body.

Complementing your running routine with strength training not only strengthens your muscles and helps you improve, but also helps your joints absorb the impact of each stride. Weakness in your joints or muscles can lead to overload and raise the risk of injury.

Incorporate strength training at home or in the gym once or twice a week to establish a sturdy foundation and reduce your chance of injury - including runner’s knee or shin splints. If you're uncertain about where to begin, a physiotherapist can help you develop the perfect strength plan.

Tip 3: Gradual Progress is Key

Whether you're eyeing the couch to 5k challenge or a marathon, it’s important to give your body the time it needs to adapt.

Consider your current fitness level, previous running experience, and chosen race distance when planning your training schedule. You don’t have to push the limit every time to build your fitness.

In fact, starting with short, slow runs will help you avoid running-related injuries and is also a secret hack for enjoying your new hobby more – starting slow and easy ensures earlier runs are enjoyable, not daunting which makes it more likely you’ll want to go again.

MyPhysio can help you design a personalised plan optimised to suit your needs, or you can start with the video-guided sessions offered on the technogym treadmills at GESAC.

Tip 4: Infuse Fun into Your Run

Enjoying exercise is the biggest key to keeping consistent and motivated.

If the idea of running seems monotonous, add some of these fun elements to make your journey enjoyable:

• Create a playlist of your favorite tunes or listen to an engaging podcast during your run.
• Joining a running group or find a running buddy to make the experience more enjoyable and motivate you to stay consistent.
• Spice things up by changing your running route – explore different parks, beaches, or neighbourhoods. Remember, running is not just a workout; it's a chance to embrace the endorphins and turn each run into an exciting adventure.

Ultimately, the key to starting strong and staying committed is avoiding injury and enjoying the process!

If you want support getting started, you can book an appointment with MyPhysio - GEL members get 10% off their initial consultation.