Running for Beginners: A Safe and Effective Guide
Introduction to Safe Running
You’ve probably heard it before—running is a simple and free way to get fit. But if you’ve ever laced up and hit the pavement, you might have realised it’s not quite that straightforward. Running, though effective, can easily lead to injuries if done without proper care. And while you might think it won’t cost you a penny, a safe running routine often requires investment in gear and training.
That’s why this blog exists—to help you achieve aerobic conditioning and weight loss through running, safely and smartly, without the risks that plague so many beginners.
The Risks of Running Without Care
When done excessively or without proper care, running can place relentless stress on your feet, ankles, knees, hips, and lower back. Many runners fall into the trap of pushing through pain, not realising that today’s discomfort could become tomorrow’s injury. Minor issues like muscle soreness or mild tendinitis, if left unchecked, can progress into serious conditions such as stress fractures or joint damage. Running injuries such as runner’s knee, plantar fasciitis, and Achilles tendonitis often start small but can evolve into chronic problems if not properly treated.
Common Running-Related Injuries
Here are some of the most common running-related injuries, typically caused by overuse or neglecting early warning signs:
Soft Tissue Injuries:
Achilles tendinitis
Muscle strains and tears
Bursitis
Muscle cramps
Inflamed ligaments
Bone and Joint Issues:
Stress fractures
Knee chondromalacia
Shin splints
Heel bone damage
Others:
Sciatica due to spinal compression
Chronic dehydration
Blood in urine (aka "jogger's hematuria")
Sprained ankles, knees, or hips
Foot arch issues (such as plantar fasciitis)
The Truth About Running as Exercise
While running is a fantastic way to build cardiovascular fitness, it’s important to recognize that it isn’t a complete workout on its own. To maximize your health and physical potential, you need a balanced approach that includes three types of training: cardiovascular exercise (like running), weight training (for strength and muscle tone), and stretching (for flexibility).
Take, for example, a client of mine—we’ll call him Joe. Joe wasn’t seeing the results he wanted in terms of fitness and physique, despite following my diet and workout plan (or so I thought). As someone with years of experience in body transformations, I knew that if Joe had stuck to my plan, he would be seeing progress. After some discussion, he admitted that he had replaced the structured program with daily hour-long runs because he was losing weight quickly. Joe proudly told me about his long distances and the pounds he was shedding, expecting me to be pleased.
But running alone wasn’t going to give Joe the toned, muscular body he was after. He needed to incorporate shorter runs and balance them with weight training and flexibility work if he wanted to achieve his vision board goals.
After taking my advice and adjusting his routine, Joe finally started to see the results he was after. His story reflects a common misconception: while running can help with weight loss, it’s not the only—or the best—way to achieve a well-rounded, healthy physique.
Other Aerobic Activities May Be Safer
Aerobic exercises are ranked by their ability to enhance oxygen consumption. Interestingly, there are several low-impact alternatives to running—such as cycling, rowing, cross-training, and swimming—that are equally effective for cardiovascular fitness and carry a much lower risk of injury. For example, while recovering from an inguinal hernia, I’ve been using my stationary bike to maintain both my cardiovascular health and body fat composition, proving it’s possible to stay fit even without running.
That said, running offers some distinct advantages, particularly when done outdoors. Running in nature has been shown to lower cortisol levels, boost mood, and even enhance creativity and mental clarity. Outdoor running also exposes you to natural light, helping to regulate your circadian rhythm and improve sleep quality—especially important during the shorter, darker days of autumn and winter.
Beyond physical benefits, outdoor running offers mental stimulation, with changing scenery that prevents monotony. Personally, I’ve found that running outside leads to encounters with other runners, which adds a social element to the experience. A simple greeting from a fellow runner can lift your spirits, especially if you spend a lot of time working from home or don’t interact with others frequently.
So, while I’m not suggesting you should give up running, it’s important to understand both its benefits and risks. Running can be a powerful tool for mental and physical health when done correctly. With that in mind, let’s get into the essential guidelines to ensure you run safely.
Guidelines for Safe Running
To help you get the most out of running while staying injury-free, my advice, based on my own experience, research, and knowledge as a certified GP exercise referral and level 4 personal trainer, is as follows:
Combine running with strength training and stretching:
Running alone isn’t enough to maintain overall fitness. Be sure to integrate weight training and flexibility exercises.
Warm up properly before running:
Start with 5-10 minutes of walking or light jogging, followed by dynamic stretches. This prepares your muscles, increases blood flow, and reduces the risk of injury.
Invest in quality running shoes:
Proper running shoes cushion and support the feet, reducing the risk of injury by absorbing impact and promoting better running form. While it can be tempting to save money, running in cheap trainers is asking for trouble. Spending the extra money on good shoes is worth it.
Replace your running shoes regularly:
Running shoes lose their effectiveness after about 300-500 miles. Replace them regularly to maintain proper support and cushioning.
Run in a relaxed manner:
Release tension in the body to minimise jarring and reduce the risk of injury. Start slow, with a jogging pace if needed, and increase your speed as your conditioning improves.
Avoid uneven surfaces:
Provided you are wearing good-quality running shoes, it’s best to run on concrete, as uneven grass puts extra stress on the legs. Also, avoid running up and down hills, as this puts a lot of stress on your legs and lower back.
Run within your capabilities:
Never overextend yourself in speed or duration. Run based on time, not distance, to avoid pushing too hard. For example, run for 20 minutes rather than aiming for two miles.
Don’t run two days in a row:
The reason runners develop overuse injuries is that they run nearly every day and don't allow themselves time to recover. Running every other day, three days one week and four days the next, is a great way to give your body the necessary rest between runs.
Progress gradually:
Gradually increase your running time and intensity. Avoid trying to advance too quickly, which can lead to injury. Aerobic conditioning doesn't require great pain or exhaustion.
Listen to your body:
If you experience discomfort or pain, don't ignore it. Switch to low-impact exercises like swimming or cycling until you recover. Ignoring pain can worsen injuries.
Walk before you run:
If you’ve been inactive, start by walking and gradually work up to running.
Avoid a competitive mindset:
Focus on running for fitness and enjoyment rather than competing, which can lead to overtraining and injuries.
Make running enjoyable:
If you don’t enjoy running, find another form of exercise you look forward to. It’s important that your fitness routine brings you satisfaction.
Build consistency:
Any exercise should be done regularly to be beneficial. If you don’t enjoy running, consider another form of aerobic conditioning. Exercise should be something you look forward to, ensuring it becomes routine.
Dress appropriately for the weather:
Wear sunscreen and minimal clothing (or UPF+50 clothing) in the heat to avoid sun damage and stay hydrated. Layer properly in the cold. In cold weather, several thin layers provide better insulation than one thick one.
My Personal Experience with Running
I’ve loved running since I was 12. Our house backed onto open countryside, and I would get up at 5 a.m. for a morning run, followed by a hearty breakfast and cycling to school. After school, I stayed active with dance classes and horse riding. Physical activity has always been a significant part of my life.
However, before I became a personal trainer, I lacked knowledge about proper running footwear. I made the mistake of running in Converse trainers, which offer no support or cushioning. This led to painful plantar fasciitis, a condition caused by stress on the plantar fascia, the tissue connecting the heel to the base of the toes. It's why I strongly advise investing in quality running shoes—you don’t want to learn the hard way like I did! Even with treatment, plantar fasciitis can persist, and unfortunately, I'm in the 20% who experience recurring symptoms. In some cases, recovery can take years, and mine flares up periodically.
Despite this, I still love running, especially outdoors. If you’re new to running, I advise the following gradual 5-week program to help ease you into it. Remember, listen to your body and adjust the program as needed—running should enhance your fitness, not cause injury.
5-Week Running Program:
Week 1
Tuesday: 15 minutes
Thursday: 20 minutes
Saturday: 15 minutes
Total: 50 minutes
Week 2
Tuesday: 20 minutes
Thursday: 15 minutes
Saturday: 20 minutes
Total: 55 minutes
Week 3
Tuesday: 15 minutes
Thursday: 25 minutes
Saturday: 20 minutes
Total: 60 minutes
Week 4
Tuesday: 20 minutes
Thursday: 25 minutes
Saturday: 20 minutes
Total: 65 minutes
Week 5
Tuesday: 25 minutes
Thursday: 20 minutes
Saturday: 25 minutes
Total: 70 minutes
Use the days between runs for rest or light cross-training activities like walking, swimming, or cycling to aid recovery and prevent overuse injuries.
Fuelling for Your Runs
Eating the right foods before and after running can enhance your performance and recovery.
Before Running:
A light snack, like a banana or a small bowl of oats, 30–60 minutes before running can provide a quick energy boost. Avoid heavy meals before running to prevent discomfort.
Post-Run:
After running, refuel with a mix of protein and carbs to aid muscle recovery. A smoothie with whey protein and fruit or a balanced meal within 30–60 minutes works well.
BCAAs:
If you’re concerned about muscle breakdown during longer runs, consider taking branched-chain amino acids (BCAAs) before your run. These help prevent muscle catabolism and aid recovery.
Final Thoughts
Whether you're a seasoned runner or just getting started, the key to a successful and sustainable running routine is to listen to your body, progress gradually, and prioritize both enjoyment and safety. Running is a fantastic way to boost your fitness, but it should never come at the cost of your health. With the right approach and preparation, you can make running a rewarding part of your fitness journey.
What’s Next?
In Part 2, we’ll dive into the top running shoes and gear for 2024, ensuring you’re fully equipped for your runs.
Don’t miss it!
