Want to start running? Read this before you begin
With the health and wellness movement continuing to gain momentum and our social media platforms becoming increasingly flooded with inspiring fitness-related content, running has never been more popular. Our social media feeds are filled with friends and family sharing their Strava runs, or completing their first 5K after downloading the Couch to 5K app. The popularity of running continues to ramp up – and it’s well deserved.
Running provides an incredible range of physical and mental benefits that will help you enjoy a healthier and more fulfilled life. Not only is it super effective for weight loss, but it boosts cardiovascular health, strengthens muscles and bones, and reduces the likelihood of developing various chronic diseases, including heart disease, stroke, type 2 diabetes, and even certain cancers. Running also improves mood and concentration, and the release of endorphins helps battle stress and anxiety.
The best thing about this accessible and convenient form of exercise is that it’s free. Getting in shape doesn’t have to involve spending hundreds on a gym membership or signing up for overpriced classes for the latest fitness trend. Strip it back and enjoy the simplicity of just putting one foot in front of the other and quietening your mind as you tune into your breathing.
But before you hit the tarmac, it’s vital you learn how to run safely to avoid injuring yourself. Injuries are not only painful, but can take days, weeks, or even months to heal, depending on the severity. Plus, the recovery time can massively derail your progress, which is the last thing you want when you’re trying to stay on track with your running plan.
We’ve spoken to the experts about how new runners can run safely and reduce the risk of injury. Keep reading for their helpful advice, then get outside and reap the benefits of ‘runner’s high’.
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What are the common injuries for beginners?
For all the many benefits that come with running, injuries are also an unfortunate occupational hazard. Below, we list common injuries and their symptoms that newbie runners are most susceptible to.
Runner’s knee (patellofemoral pain syndrome)
Runner’s knee – medically known as patellofemoral pain syndrome – is the term used to refer to pain around the kneecap (patella). This injury is caused by exercises that repeatedly put strain on the knee, making it especially common among runners due to the constant bending involved. It can also be triggered by trauma to the knee due to a fall, and if the kneecap isn’t aligned correctly.
The primary symptom to look out for is pain around the front or underneath the kneecap, which can be either sharp or a dull ache. Other common symptoms include the knee popping, cracking, or grinding, if the pain gets worse while exercising or after sitting for long periods and swelling after activity.
If you suspect you have runner’s knee, schedule an appointment with your GP, as they will need to identify the cause of the injury to advise you on how to treat it. They might be able to do this with just a physical examination or may refer you for an X-ray or MRI.
Shin splints (medial tibial stress syndrome)
Shin splints, or medial tibial stress syndrome, is the term used for pain along the shin bone (the tibia). The pain occurs along the front and inner edge of the shin bone and is triggered by the inflammation of muscles, tendons, and bone tissue around the shin due to repetitive stress.
Because of the high-impact, repetitive motion of running, shin splints are common among runners and are a typical overuse injury. The condition is particularly prevalent in new runners, as the increase in activity puts a strain on the shin bone and surrounding muscles before they have been strengthened and adapted to running.
Shin splints typically present as a dull ache that worsens during and after exercise. It can also cause swelling in the lower leg and make the shin area tender to the touch. Although shin splints will usually go away with rest and by applying ice to the area, insufficient recovery can cause the condition to increase in severity and lead to a stress fracture.
Plantar fasciitis
Plantar fasciitis is a common condition affecting many runners and occurs when the plantar fascia, which is the band of tissue connecting the heel bone to the toes, becomes inflamed. This causes a stabbing pain around the heel and arch of the foot.
A distinctive characteristic of plantar fasciitis pain is that it often worsens when you start walking after sleeping or resting and subsides as you move more. The pain will also intensify again after prolonged periods of standing, and long walks or runs.
Achilles tendonitis
Achilles tendonitis is an overuse injury caused by repeated strain on the Achilles tendon, which attaches the calf muscle to the heel bone. Runners who suffer from this injury often do so after increasing the intensity or length of their runs, again making new runners particularly susceptible.
Achilles tendonitis causes pain in the back of the leg, typically above the heel, that will generally start as a mild ache. Over time, this can develop into a sharp, stabbing or burning pain, and is exacerbated by exercises that require you to push yourself off the ground, such as running, jumping and climbing stairs.
Other symptoms include tenderness, swelling and stiffness in the tendon, particularly first thing in the morning and after resting, which can lead to restricted mobility. If you continue to strain your Achilles after developing Achilles tendonitis, you can end up tearing or rupturing the tendon.
Iliotibial (IT) Band Syndrome
This injury occurs when the illotibial (IT) band, a thick band of tissue found on the outer side of the leg extending from the hip to just below the knee, becomes aggravated. As with runner’s knee, iliotibial band syndrome is typically triggered by repetitive bending of the knee. This can cause the band to become tight and rub against the knee, creating friction and leading to inflammation.
The main symptom of iliotibial band syndrome is a sharp pain or ache on the outer part of the knee, which gets worse when running. You may also experience pain on the lateral side of the thigh from the hip down to the knee, accompanied by tenderness, and in some cases, swelling around the knee.
Hamstring injuries
The hamstrings are also susceptible to injury when running, ranging from a mild strain to a tear in the three posterior thigh muscles and tendons. Hamstring injuries can be triggered by sudden bursts of speed and high-intensity movements, such as sprinting, and once you have injured the hamstring, you are at a higher risk of injury again. Therefore, it is important that you take steps to protect your hamstrings as a new runner.
Hamstring injuries are categorised into three severities. A grade 1 injury refers to a mild strain or pull on the muscle, resulting in some pain and tightness. It should not reduce the leg's strength and will often heal in a few days with rest.
A grade 2 injury is when you partially tear the hamstring muscle. As this is a moderate injury, you will feel a sharp pain at the time of the injury, and it might be accompanied by swelling and bruising. A grade 2 injury can also make walking difficult and cause some loss of strength, and recovery time will usually take several weeks.
A grade 3 injury is a complete tear of the hamstring muscle. Hamstring injuries of this severity are extremely painful, and there will be swelling and bruising, significantly limiting your use of the affected leg and making it hard to walk or stand. You may also experience a popping sound or sensation when the injury occurs.
Ankle sprains
Most of us have experienced a sprained ankle at some point in our lives, and unfortunately, they come with the running territory. A sprained ankle occurs when you roll or twist your ankle, stretching the ligaments that stabilise the ankle and connect the ankle bones, or tearing them in severe cases. Symptoms of a sprained ankle include pain, tenderness to the touch, swelling, and bruising.
Muscle cramps
Muscle cramps are involuntary muscle spasms that you experience during exercise. Running is a common trigger, and the cramps typically affect the muscles in your calf, foot, quads, and hamstrings.
Cramping is a short and intense pain, where the affected muscle feels like it is seizing up, and can feel hard to the touch. You may also be able to see the cramp, appearing as a firm bulge. Muscle cramps don’t usually last long, but you may experience soreness and tenderness for hours after the cramp has subsided.
It is not entirely clear what causes muscle cramps. The main theories are that they are brought on by muscle fatigue, and possibly dehydration and a loss of electrolytes through sweat during exercise.
How to prevent injury
If you’re nervous about these potential running-related injuries, let us put your mind at ease. Although it’s important to be aware of these injuries, there are steps you can take to prevent them from developing.
Always warm up and cool down
We know just how tempting it can be to skip the warm up when you’re itching to get out on your run or not bother with cool-down exercises after a tough session that has left you exhausted. But no matter how much of a chore they seem, taking the time to do a proper warm up and cool down is the key to keeping injuries at bay.
Mark Harris, Fitness Expert at Mirafit, emphasises the importance of warm ups and cool downs and shares two effective exercises you can try.
“Before and after a run, I strongly advise that people take the time to warm up and cool down. Stretching is crucial as it can improve performance and reduce the likelihood of contracting an injury. Stretches such as high knees and butt kicks are go-to options that can improve mobility and enhance blood flow,” he says.
Other exercises to incorporate into your warm-up routine include jumping jacks, leg swings, and walking lunges with a twist. For your cool down, start by reducing your pace to a slow jog to reduce your heart rate, then stretch for a minimum of 5 to 10 minutes. Quad, hamstring, calf, glute and hip flexor stretches are all excellent choices for reducing soreness and aiding recovery.
Start slowly
A common mistake that many runners make is that they try to run too far too soon. This makes the risk of injury far greater, so it’s critical that new runners increase their mileage slowly. Mark recommends that new runners focus on form and prioritising rest as opposed to amping up the distance and frequency of runs early on. He says:
“It’s important to start small, as overuse is a common injury cause. When beginning to run, people should start with short routes and avoid setting time limits, instead focusing on mastering the correct form.
“People should also ensure they have adequate amounts of rest in between runs. I recommend avoiding going on too many runs and instead structuring rest days into weekly routines.”
In addition, Dr. Lewis Raiman, Doctify-rated sport and exercise medicine doctor, encourages new runners to follow a recognised programme, stating that “novice runners following structured programmes such as Couch to 5K (have) a significantly lower injury rate than those using self-devised plans”.
Wear the right trainers
Another important thing to think about when you’re starting your running journey is whether you have the proper footwear. If not, it’s definitely worth the investment. Your running shoes should provide plenty of arch support and have cushioning to minimise the impact on joints. It is also advisable that you replace your running trainers every 300-500 miles, or if the sole becomes worn and uneven.
Mark Harris says: “Runners should carefully choose their shoes, ensuring they pick products designed for running. This guarantees runners have adequate foot support during exercise, helping to avoid injuries such as tendonitis, shin splints, and blisters.”
Don’t neglect strength training
An effective way to reduce the risk of many common running injuries is by strengthening the muscles in your leg. Strong leg muscles are less susceptible to overuse injuries and are better at stabilising the joints.
Some of the best exercises for runners to help prevent injury include squats, lunges, glute bridges and calf raises. As running is a unilateral activity, it’s beneficial to incorporate single leg exercises too, such as single-leg deadlifts. Core work will also help protect you from injury, as a stronger core will improve your posture and balance when running.
If you’re not a fan of lifting weights, yoga is a gentler form of exercise that also builds strength and can lower the likelihood of injury. Nick Higgins, co-founder and Head of Teaching at Hotpod Yoga, the UK’s leading yoga business, raves about the benefits of hot yoga for runners. Nick says:
“Hot yoga is great for runners… It enhances flexibility, strengthens muscles, and improves balance, helping to prevent injuries and to support faster recovery after long runs. It can benefit runners of all levels, from beginners to seasoned marathoners – and it’s a great way to counter the toll that running can take on your body."
Nick says that hot yoga is particularly helpful for strengthening stabilising muscles that might be otherwise neglected.
“Runners often face imbalances in their muscles, especially between the front and back of the body. Hot yoga strengthens stabilising muscles, particularly in the core and legs, improving balance and alignment. This helps runners to maintain better form, especially during long runs, or on uneven terrain, leading to more efficient and controlled movements."
He also explains how hot yoga wards off injury by alleviating tightness caused by running, particularly in the hips, hamstrings, calves and lower back:
“Hot yoga allows runners to stretch these areas more effectively due to the heat, which helps improve range of motion and muscle stiffness. This improved flexibility also plays a role in preventing injuries such as strains and sprains and enhances stride length and fluidity whilst running."
Whether you enjoy traditional weight training or prefer stretching it out with the likes of yoga and pilates, strength training in any form is a powerful tool for preventing injury as a new runner.
Stay hydrated
It might sound obvious, but staying hydrated on your runs is vital, as hydration plays a significant role in ensuring your muscles are working properly, lubricating your joints, and regulating your body temperature.
Dehydration causes muscle fatigue, hindering performance, and makes the muscles more likely to cramp or stiffen, and poorly lubricated joints are more vulnerable to sprains and strains.
Dehydration also impairs your body’s ability to sweat effectively, making it harder for you to cool down, which can lead to heat exhaustion and fainting. In more severe cases, heat exhaustion can progress to heatstroke, which requires immediate medical attention. If left untreated, heatstroke can cause serious damage to the brain, heart, kidneys, and muscles.
Don’t run through pain
Last, but certainly not least, if you do start experiencing pain while running, don’t ignore it! You won’t win any awards for pushing through the pain, and it might end up hurting your body more.
Dr. Lewis Raiman warns against not listening to your body when running: “Research on UK runners shows that many report continuing to train despite pain. Paying attention to early signs of discomfort and seeking medical advice where appropriate can prevent injuries from worsening.”
So, although you may want to persevere when you start getting nags or twinges in your body, it’s so much more important that you put your health first. Your body is clearly trying to tell you something – listen.
How to get started on your running journey
Now that you’re aware of the most common injuries new runners face and how to prevent them, it’s time to get outside and start running! If that feels a bit daunting, don’t stress – below we’ve listed several apps to help get you started on your running journey.
Running is also a fantastic social activity. Check out the running groups we’ve mentioned and bond with new people over your shared appreciation of this wonderful hobby.
Helpful apps
- Couch to 5K
This app is ideal for total beginners because it provides a structured, progressive eight-week plan. As the name suggests, it is designed to take you from sitting on the couch with zero running experience to running a 5K.
- Nike Run Club
The Nike Run Club app will keep you motivated with its audio-guided runs, coaching tips, and helpful training plans. It also has community features such as sharing your location with friends and family and creating or taking part in challenges.
- Strava
Strava is a fantastic app for tracking your progress, providing detailed statistics, including distance, time, pace, elevation gain, and split times. It also records your route with GPS and allows you to connect with other runners.
- Zombies, Run!
If you need a bit of extra stimulation on your runs, we recommend downloading Zombies, Run! This immersive app will turn your runs into a fun and exciting game through storytelling that places you in the role of a survivor of a zombie apocalypse. The “Zombies, Run! 5K Training” version of the app shares an eight-week training plan to build your confidence and guide you from walking to running a 5K.
Running groups
- Fordy Runs. The largest running club in the UK with over 50 local running clubs around the country.
- Run Dem Crew. Explore the streets of London with Run Dem Crew. This running club focuses on community and sharing creative ideas.
- This Woman Runs. Connect with other women who love running by joining the This Woman Runs running club. This is the biggest running network for women in the world, with weekly runs in the UK, New Zealand and South Africa.
- GoodGym. If you want to do good while smashing your running goals, GoodGym is a charity that combines exercise (including running) with volunteering.
- Parkrun. Parkrun is a weekly 5K event, taking place every Saturday at over 1000 locations across the UK and in 23 countries worldwide, and is a great place to meet other runners.
- USA FIT. USA FIT is one of the largest running clubs in the U.S, providing training plans for runners of all levels to help individuals improve their lives.
Yoga or Pilates – which one's better?
Want to enjoy some mindful movement but can't decide between yoga or Pilates? We asked the experts to weigh them up, so you can decide which one's right for you.
