Running is one of the simplest ways to get fit. You need a decent pair of shoes and somewhere safe to go. That low barrier is part of the appeal. It also means plenty of new runners do too much, too soon.
Sports Medicine Australia says overuse injuries are more common in runners than sudden injuries like sprains. Many of these come from training errors that are easy to avoid. This guide covers how to start, build up and look after your body as you go.
Why runners get injured
According to the Sports Medicine Australia running fact sheet, up to 70 per cent of recreational and competitive runners sustain overuse injuries in any 12 month period. The knee is the most commonly injured area. It accounts for 42 per cent of running injuries, followed by the foot and ankle at 17 per cent. The lower leg follows at 13 per cent and the hip and pelvis at 11 per cent.
Common problems include runner’s knee, iliotibial band friction syndrome and plantar fasciitis. Shin splints, also called tibial stress syndrome, are another. Sports Medicine Australia links most overuse injuries to training errors. These involve how often, how far and how fast you run, along with a lack of leg strength and flexibility.
Surfaces and footwear play a part too. Running on uneven ground or in the wrong shoes adds stress your body may not be ready for. The upside is that most of these factors are within your control. A sensible plan goes a long way.
Before your first run
Sports Medicine Australia suggests seeing a health professional before you start running. A check can pick up joint, muscle or general health problems early. This is worth doing if you have been inactive for a while or have an old injury. The fact sheet also notes running is not suitable for everyone, including people with certain hip, spine or knee cartilage problems.
Footwear is the next thing to sort out. Choose running shoes designed for your foot type, ideally fitted by someone trained to do it. Take your old shoes along so the fitter can see where they wear the most. Light clothing, sunscreen and a hat round out the basics.
Start slow and build gradually
The most common advice is also the simplest. Start at a pace where you can hold a conversation without getting breathless. Slow is fine, and it is far better than stopping because of pain. There is no prize for going hard in the first week.
Sports Medicine Australia recommends increasing speed and distance by no more than 10 per cent a week. Leave 24 to 48 hours between running sessions so your body can recover. Cycling or swimming on rest days keeps you active without the same impact. If you enjoy company, joining a group fitness class on a rest day can add variety to your week.
Pain is a signal worth listening to. Sports Medicine Australia says pain means your body is not adapting to the load. If something hurts, stop or cut back rather than pushing through. A few easy days now can save weeks on the sidelines later.
Warm up, cool down and build strength
Warming up and cooling down are easy to skip when you are short on time. Sports Medicine Australia suggests slow jogging for both. Healthdirect lists warming up and cooling down among the ways to help prevent shin splints. Easing in and out of each run is a simple habit to build.
Strength and flexibility work for the lower legs is also recommended. Healthdirect lists weak or tight calf, hip and core muscles as risk factors for shin splints. Strength work does not need a gym membership to get started. For more ideas on getting your heart rate up in different ways, see these ways to work up a sweat.
Choosing where and when to run
Sports Medicine Australia recommends a clear, smooth and even surface that is reasonably soft. It suggests avoiding uneven ground, sand and concrete where you can. If you do change surfaces, introduce the change gradually. Your legs need time to adjust to a new type of ground.
Timing matters in Australia, especially through the warmer months. Avoid running when you are tired or in the hottest part of the day. Early morning or late afternoon is better, and shade helps if you can find it. Drink water or a sports drink before, during and after your run, and carry water on longer outings.
Staying safe on the road
Personal safety is easy to overlook. Tell someone your route and when you expect to be back. Keep headphone volume low so you can hear traffic and people around you. Carry identification and a mobile phone in case you need help.
Choose routes that are well lit and have other people around. Wear reflective clothing and use a head torch where there are no streetlights. Running with a partner or a group is another option. A local athletics club can also help with technique and fitness.
Fuelling your running
What you eat supports how you feel on a run. A balanced diet based on the Australian Dietary Guidelines is a sound starting point. If you want an easy breakfast after a morning run, try one of these egg dishes your family will love. If you are thinking about a bigger change, such as taking the paleo plunge, check with a dietitian that it suits your training.
When to get help
The Healthdirect page on shin splints describes the pain as a dull ache that gets worse with activity and eases with rest. The area may also be swollen or tender. Left untreated, shin splints can worsen and may lead to a stress fracture of the shinbone. Healthdirect advises contacting your doctor if you have symptoms.
Sports Medicine Australia advises seeing a sports medicine professional for severe or continuing pain, swelling or loss of movement. Once you are ready to return, build back up gradually. The same 10 per cent weekly rule applies. Ask your physiotherapist or doctor how to lower the chance of the injury coming back.
Frequently asked questions
How fast should I increase my running?
Sports Medicine Australia suggests increasing your speed and distance by no more than 10 per cent each week. This gives your body time to adapt to the extra load. Building up slowly is one of the simplest ways to lower your risk of overuse injuries.
How many rest days do beginners need?
Sports Medicine Australia recommends 24 to 48 hours of rest between running sessions. You can still do lighter activity such as swimming or cycling on those days. Rest is when your body recovers from the load.
Should I run through pain?
No. Pain is a sign your body is not coping with the load. Stop or cut back, and see a health professional if the pain is severe or does not settle.
Do I need special shoes for running?
Running shoes designed for your foot type are recommended. Having them fitted by a trained person can help you find the right pair. Bring your old shoes so the fitter can see how they have worn.
This article is general information only and is not medical advice. Speak with your doctor or a qualified health professional, such as a physiotherapist, before starting a new exercise program or if you have pain or an injury.
