Top 10 Tips How to Start Running Without Injury

Running is one of the most accessible and effective forms of exercise. Whether you're aiming to improve your fitness, lose weight, or just enjoy the outdoors, lacing up your trainers and heading out for a run is a great choice.  

But for beginners, or even those returning to running after a break, starting without proper preparation can quickly lead to injury and frustration. 

At Willaston Physio, we regularly treat runners for a range of preventable issues, from shin splints and knee pain to tendon injuries and lower back discomfort.  

1. Start Slow and Build Gradually 

One of the most common mistakes beginners make is doing too much too soon. Your enthusiasm might be high, but your body needs time to adapt! 

Follow the 10% rule: Don’t increase your weekly mileage by more than 10% at a time. This gives your muscles, tendons, and joints time to adapt and strengthen without becoming overloaded. 

If you’re brand new to running, start with run-walk intervals. Try running for 30–60 seconds followed by walking for 1–2 minutes, repeating this cycle for 20–30 minutes. Gradually increase the running time as your fitness improves. 

2. Wear the Right Footwear 

Wearing improper or worn-out shoes is one of the top causes of injury in new runners. Everyone’s feet are different, so choosing the right shoe is essential. 

At Willaston Physio, we offer 3D Gait Analysis using our RS Foot scan system, which provides a detailed picture of your foot mechanics. This allows us to recommend the most suitable

running shoes for your gait or even create custom Phits 3D-printed orthotic insoles if needed. 

Wearing the right shoe for your foot type and running style improves alignment, reduces impact, and helps prevent issues such as plantar fasciitis, shin splints, and knee pain. 

3. Warm Up and Cool Down 

Skipping a warm-up or cool-down is like starting your car in fifth gear, inefficient and likely to

cause problems. 

Before your run, spend 5-10 minutes doing dynamic stretches or light cardio (like brisk walking or leg swings) to get the blood flowing and prepare your muscles. 

After your run, cool down with gentle stretching, focusing on the calves, hamstrings, quads, and hip flexors to maintain flexibility and reduce post-run soreness. 

4. Strengthen Your Body 

Running alone is not enough to build a strong, injury-resistant body. Cross-training and strength work are essential, particularly for beginners. 

At Willaston Physio, we offer strength and conditioning advice specifically for runners. Key areas to focus on include: 

• Core stability – for better posture and efficiency 

• Glute strength – to support hip and knee alignment 

• Calf and hamstring strength – to absorb impact and prevent strains 

5. Listen to Your Body 

Soreness is normal when starting a new activity, but persistent pain is a red flag. Learn to recognise the difference between normal muscle fatigue and early signs of injury. 

Common overuse injuries in new runners include: 

• Shin splints 

• Runner’s knee (patellofemoral pain) 

• Achilles tendinopathy 

• Plantar fasciitis 

  
  

If something doesn’t feel right, don’t try to run through it. Take a rest day or reduce your running volume. If pain persists, consult one of our physiotherapists for an assessment. 

6. Mix Up Your Surfaces 

Running on the same hard surface repeatedly can put excessive strain on your joints. Where possible, vary your routes: 

• Use grass or trails for a softer impact 

• Avoid too much running on concrete 

• If running on roads, alternate the side of the street to reduce uneven loading 

  
  

A varied terrain will challenge different muscle groups and reduce repetitive strain. 

7. Follow a Beginner-Friendly Plan 

Structured guidance can be the difference between progress and burnout. Try a Couch to 5K program or a plan tailored to your current fitness level. 

Make sure your plan includes: 

• At least 1–2 rest days per week 

• A gradual progression of distance and intensity 

• Cross-training (e.g., swimming, cycling, Pilates) 

• Easy and hard days to allow recovery 

8. Prioritise Recovery 

Your body doesn’t get stronger while running, it gets stronger while recovering. Prioritise sleep, hydration, and nutrition to support your recovery process. 

Consider incorporating sports massage, stretching, and mobility work into your routine. Our sports massage therapists at Willaston can help reduce muscle tightness, improve circulation, and prevent injury. 

9. Monitor Your Progress 

Keep a running log or use a running app to track your distance, time, pace, and how you feel after each run. This helps you notice patterns, avoid overtraining, and celebrate your progress. 

If you begin to feel discomfort consistently after certain runs or distances, that’s your cue to adjust your plan or seek professional input. 

10. Know When to Get Help 

If you’re struggling with pain, poor technique, or a recurring issue, don’t wait. Early intervention can prevent small niggles from becoming serious injuries. 

If you're unsure where to begin, have a niggle that won’t go away, or want expert guidance, our team at Willaston Physio is here to help.