September 25, 2024
Running offers so many benefits—from boosting mental health and managing stress to improving cardiovascular health and aiding weight management. For many, it provides a much-needed escape and a way to decompress. However, if you’re considering taking up running as a new hobby, there are important factors to consider to ensure it remains a healthy and enjoyable activity.
Understanding the Risks of Running
Running is significantly different from walking in terms of the physical demands it places on your body. The transition from walking to running increases the ground reaction force—research shows that peak ground reaction forces during running can be as much as 49% greater compared to walking. Additionally, the frequency of impact forces is 32% higher. These forces are even more pronounced if you carry extra body weight, putting increased stress on your bones, tendons, and muscles. This sudden increase in load can lead to a range of injuries, from stress fractures in the feet and ankles to acute back pain.
Are you an absolute beginner? Watch this great video below
Couch To 5K: Week 1 | Starting Running For The First Time – This video is perfect for absolute beginners who are looking to start their running journey.
Preparing Your Body for Running
To minimise the risk of injury, it’s crucial to prepare your body for the increased demands of running. This includes strengthening exercises that target key muscle groups involved in running, gradually increasing the duration and intensity of your runs, and ensuring you have appropriate footwear that provides adequate support and cushioning. Starting with a proper warm-up routine also helps prepare your tissues for the activity ahead.
Our Top Tips for Beginner Runners
To help you start your running journey safely, here are some top tips:
- Begin with short distances and gradually increase your mileage.
- Incorporate rest days to allow your body time to recover.
Pay attention to your body’s signals and avoid pushing through pain.
- By understanding the risks and preparing properly, you can make running a safe and rewarding part of your fitness routine.
Another great video for beginners-
11 Beginner Run Tips | How To Start Running! – This video provides essential tips for new runners, covering everything from pacing to gear.
Good Footwear is Critical
Investing in the right footwear is crucial when you start running. “Good footwear” means shoes that are relatively new—preferably not older than 6 to 12 months—and equipped with sufficient cushioning. This cushioning is vital as it helps absorb the increased ground reaction forces associated with running, which physical therapists link to a higher risk of injuries.
Arch support is another important factor and can vary significantly from person to person. For a tailored fit, consider visiting a nearby sports shoe store for a personalised assessment or consult with your podiatrist for recommendations. This step is essential before you decide to buy the latest model advertised on social media.
Create a Plan
Creating a structured running plan is essential for both preventing injuries and staying motivated. Start by setting a long-term, achievable goal and then break it down into smaller, manageable milestones. For instance, if you aim to complete the 14km City 2 Surf in August, establish weekly running targets to gradually increase your endurance while minimising the risk of injuries. This methodical approach ensures you progress steadily towards your goal.
If you find it challenging to set these goals on your own, consulting with a physiotherapist can be very beneficial. A physio can help tailor a running plan that fits your specific needs and physical capabilities, ensuring that your goals are both challenging and attainable.
Build Up Gradually
If you’re aiming to participate in the City to Surf race in August and haven’t run for several months or even years, it’s crucial not to rush into running 14km right away. When helping patients return to running, I consider several important variables: the type of surface, the length/duration of the run, and the frequency of the activity.
For those who are new or returning to running, I recommend starting on a softer surface. Just as the right footwear is critical, the type of surface you run on can significantly impact the ground reaction forces your body experiences. Running on a softer surface like grass can greatly reduce these forces compared to running on harder surfaces like pavement, making it a safer option as you begin your training.
Additionally, it’s wise to begin with interval-style running. This training method involves alternating between periods of running and periods of walking or running at a slower pace. Over the weeks, you can gradually increase the duration of the running segments and decrease the rest intervals to enhance your stamina and endurance.
It’s also crucial to consider how often you run. Jumping from zero to running five times a week is likely to lead to a stern discussion with your physiotherapist about injury prevention. Patience is key here. Start with just 1-2 runs per week to allow your bones and muscles to adapt to the increased load. You can increase the frequency as your body adjusts.
If you’re looking to boost your cardiovascular fitness further without overloading your joints, consider incorporating non-weight-bearing activities such as cycling or swimming into your routine. These can complement your running by improving endurance and strength with less risk of injury.
You Must Get Strong
Strengthening your lower body and core is essential. We see lots of running related injuries, 9/10 are due to not having sufficient strength. Resistance training conditions your muscles to handle the increased load from running, which in turn, reduces the risk of injury. Therefore, it’s important to maintain or incorporate strength training into your weekly routine. Focus on exercises that target your glutes and core. If you need more tailored exercises, don’t hesitate to consult us for specific recommendations. This step is crucial!!
Best of luck with your running!
