How to Prevent Injuries If You Want to Begin Running

Running is one of the most accessible forms of exercise—it’s free, efficient, and great for cardiovascular health. However, if you’re new to running or returning after a long break, it’s important to approach it safely. Many beginner runners experience injuries due to poor preparation, inappropriate footwear, or overtraining.

The key to enjoying a sustainable running habit is injury prevention. By following the right approach, you can strengthen your body, build endurance, and reduce your risk of common running-related injuries like shin splints, knee pain, or ankle sprains.

1. Start Gradually with a Walk-Run Programme

Sudden spikes in running volume or intensity are a leading cause of injury. Your muscles, joints, and tendons need time to adapt to the repetitive impact of running.

What to do:
Begin with a walk-run schedule, such as 1-minute runs followed by 2-minute walks. Gradually increase the running time over weeks. Follow the 10% rule—increase your weekly mileage by no more than 10% to avoid overloading tissues.

2. Invest in Proper Running Footwear

Running in the wrong shoes can lead to foot, ankle, knee, or hip problems. The right pair will provide shock absorption, proper arch support, and accommodate your gait.

What to do:
Visit a specialist running shop for a gait analysis and professional shoe fitting. Replace shoes every 300–500 miles, depending on terrain and usage.

3. Warm Up and Cool Down

Jumping straight into a run with cold muscles increases your risk of strains and joint irritation. Similarly, stopping abruptly without cooling down can lead to stiffness and soreness.

What to do:
Perform 5–10 minutes of dynamic warm-up (e.g., leg swings, hip circles, brisk walking) before running. After your run, cool down with light walking and gentle stretching, focusing on calves, hamstrings, and hips.

4. Strengthen Supporting Muscles

Many running injuries are caused not by the act of running itself, but by underlying weaknesses—especially in the core, hips, and glutes. A strong foundation supports better alignment and reduces joint stress.

What to do:
Incorporate strength training 2–3 times per week, focusing on exercises like lunges, bridges, planks, and step-ups. Programmes like MAI-Motion™ can identify asymmetries and track strength progression.

5. Listen to Your Body

Minor aches are normal when starting a new routine, but persistent pain is a warning sign. Ignoring early symptoms may lead to more serious injuries like tendonitis or stress fractures.

What to do:
Rest if you experience sharp, localised pain, or if soreness lasts more than 48 hours. Consider cross-training (cycling, swimming) to maintain fitness while reducing load on joints.

6. Use the Right Running Surface

The terrain you run on can influence your injury risk. Hard surfaces like concrete increase impact, while uneven trails may challenge ankle stability.

What to do:
Mix up your routes—try grass, tracks, or treadmill running when possible. Avoid always running on the same cambered side of the road, which can create muscle imbalance.

7. Fuel and Hydrate Properly

Your muscles and joints function best when properly hydrated and nourished. Inadequate nutrition increases the risk of cramps, fatigue, and recovery delay.

What to do:
Hydrate before, during, and after your run. Eat a balanced diet rich in protein, healthy fats, and carbohydrates to support energy and tissue repair.

Frequently Asked Questions (FAQs)

How often should beginners run each week?
Start with 2–3 sessions per week. This allows your body to recover between runs and adapt gradually to new demands.

What’s the best time of day to run?
The best time is when you’re most likely to stick with it. Many find morning runs energising, but afternoon sessions may suit your body temperature and flexibility better.

Should I stretch before running?
Do dynamic warm-ups before a run. Save static stretching (holding a position) for after the session to help flexibility and recovery.

What injuries are most common in new runners?
Shin splints, runner’s knee (patellofemoral pain), plantar fasciitis, and IT band syndrome are typical beginner issues—mostly from overuse or poor biomechanics.

Can running damage your knees?
Not if done correctly. Running with proper technique and a progressive plan strengthens the knees. Poor form, weak muscles, and overtraining are the real culprits.

When should I see a doctor about pain?
If pain persists beyond a week, worsens with each run, or interferes with daily life, seek professional evaluation. Early diagnosis prevents long-term damage.