Ready to Hit the Pavement? Why Proper Preparation is Key for New Runners
February is rolling along, and for many, the “new year, new me” health resolutions made back in January might be feeling a little… distant. If you’ve been contemplating lacing up your trainers and joining a running club, you’re not alone. Running often seems like the go-to exercise for those looking to get fit. It’s accessible, gets you outdoors, and burns calories without the need for an expensive gym membership or specialised gear.
However, diving headfirst into a rigorous running routine without adequate preparation can unfortunately lead to more harm than good. According to physio and strength coach Kim Johnson, while running is fantastic for cardiovascular health and weight management, our bodies need time to adapt to such a high-impact activity.
The Impact of Running: More Than Just a Jog
When you run, each footstrike sends a shockwave through your body, equivalent to two to three times your body weight. This force travels up through your feet, ankles, knees, hips, and lower back. Kim stresses that running is a high-impact, repetitive sport, and the body requires a gradual acclimatisation period. “When someone jumps from minimal activity to running 5Ks, the tissues simply can’t keep up,” she explains.
The most common injuries Kim encounters stem directly from this rapid increase in physical load, outpacing the body’s ability to adapt. “I often see shin splints, plantar fasciitis, Achilles irritation, knee pain, and lower-back flare-ups,” she notes. “All of these issues stem from the same cause, which is the tissue in the body not being able to handle the overwhelming load thrust upon it so quickly.”
Kim points out that enthusiasm often gets the better of preparation. “People jump straight into running because it feels efficient. But the problem is that enthusiasm often outweighs preparation.” Compounding this, the chilly winter temperatures can also pose a challenge for new runners.
“The cold reduces the blood flow to your arms and legs because your body prioritises your core and keeps that warm,” Kim elaborates. “With less blood circulating, your muscles can become stiffer, the tendons can lose elasticity, and your joints can feel tighter. Stiffer tissues don’t absorb impact well, so this just increases the strain with every step.”
It’s not just about general fitness levels; even individuals at their physical peak can struggle if their bodies aren’t accustomed to the intense impact of running. “Running is brilliant, but it’s not brilliant when you go from zero to 100 overnight,” Kim advises.
The Critical Role of Footwear
Another significant hurdle for novice runners is inappropriate footwear. Given the substantial strain running places on the body, shoes are crucial for absorbing impact and mitigating injury risk. A recent study published in Open Sport & Exercise Medicine highlighted a concerning trend: despite significant investment by the footwear industry in injury prevention and performance enhancement, many shoes are designed with men in mind, with women’s versions often being simply smaller iterations.
“People tend to wear old, worn-down shoes, and the sudden spike in volume is a recipe for injury,” Kim warns.
A Smarter Approach to Starting Running
Instead of pushing your body into long runs immediately, Kim recommends a preparatory phase of four to six weeks. This period should focus on gradually building your endurance through walking and ensuring you have the right footwear.
Her golden rule for safe progression is straightforward: Never increase two things at once. Focus on improving either distance, speed, or frequency, but not all three simultaneously. For the initial four to six weeks, start with walk-run intervals, such as one minute of running followed by one to two minutes of walking, keeping total session times around 20 to 25 minutes.
Gradually increase your running time by no more than 10 to 15 percent each week. Crucially, incorporate at least one rest or walking-only day between your runs. “Remember, the goal is to build consistency so you’re still running in March, June, and beyond,” Kim encourages.
Strength Training: Your Running Insurance Policy
Running doesn’t have to be your sole form of exercise. Kim emphasises the significant benefits of strength training for building muscle and supporting your body, which in turn enhances running performance.
“The best exercises are the ones that make you stronger through the running muscles and more stable through the joints,” she explains. “Most people only think of cardio, but strength is your insurance policy.”
Listening to Your Body: Early Warning Signs
When you do find your running rhythm, resist the urge to push beyond your limits. Kim highlights that our bodies provide clear, early warning signals if we’re attuned to them. These can include:
- Persistent tightness in the calves.
- Sharp or localised pain in the shins.
- Heel pain experienced first thing in the morning.
- Knee pain that intensifies during or after a run.
- A feeling of heaviness and stiffness in the hips and lower back.
“If any of these appear, it’s your body’s way of saying ‘pause, don’t push, scale back, recover, strengthen, and then re-progress’,” Kim advises.
Top Strength Training Exercises for Runners
Incorporating strength work into your routine can make a significant difference. Aim to do any of the following exercises 2 to 3 times per week; even 10 to 15 minutes can be beneficial.
- Glute Bridges: These strengthen your glutes, hamstrings, and core, while also improving hip stability and posture. Lie on your back, bend your knees, and lift your hips, squeezing your glutes as you rise.
- Hip Thrusts: Another excellent exercise for building glutes and strengthening hamstrings. Sit with your upper back supported by a bench or sofa, and drive your hips upward, squeezing your glutes.
- Split Squats: A fantastic exercise for strengthening your quadriceps and enhancing balance. Stand in a staggered stance and lower your back knee towards the floor, ensuring your front knee bends over your ankle.
- Step-Ups: An easily adaptable exercise that can be done around the house. Place one foot on a sturdy bench or step, push through your heel to lift your body, and then step down.
- Dead Bugs: Lie on your back with your arms extended upwards and your knees bent at a 90-degree angle. Lower your opposite arm and leg towards the floor while maintaining core engagement. Bird-dogs are a similar, effective alternative. Start on your hands and knees, then extend the opposite arm and leg straight, hold, and switch sides.
- Light Plyometrics: Activities like marching on the spot, or low-impact hops and skips can be beneficial for building explosive power in a controlled manner.
