Running: why to start and how to run without injury

Running is one of the simplest ways to improve your fitness, mood and heart health, and all you need to get started is a good pair of shoes. To run without injury, start gradually, choose softer surfaces when you can, warm up with dynamic movements, and save stretching and self-massage for the end. Give your body time to recover between runs.

Four reasons to start running

1. Whole-body health. Regular running strengthens the heart and lungs, helps with blood pressure and cholesterol levels, and the load running places on the bones helps keep them strong as you age.

2. Lower risk of chronic disease. Regular aerobic activity such as running reduces the risk of heart and blood vessel disease, type 2 diabetes and some types of cancer. If you already have a diagnosis, talk to your doctor first before you start running.

3. Weight control. Running burns a lot of energy in a short time and helps you maintain your weight once you have reached it.

4. Better mood and self-confidence. Running lifts your mood and reduces stress, and the feeling after completing a lap or a kilometre gives you confidence for the rest of the day.

Surface: where is it best to run?

A synthetic athletics track is best. When one is not available, grass and packed dirt paths are excellent alternatives, especially if you are returning to running after a fracture or sprain. On sand, run where it is wet and firmer. If you run along a road, run facing the traffic so that drivers can see you.

How to choose running shoes?

• For shorter, faster sections when you run more on the front of your foot, choose a shoe with a reinforced forefoot sole.
• For uneven terrain, choose a higher shoe that better protects the ankle.
• If you have flat feet, the shoe should have arch support.
• Try shoes on in the afternoon, when your feet are at their largest, and with the socks you run in.

Warm-up and stretching: before or after?

Static stretching before a run is not the best start and in healthy people can reduce performance. A dynamic warm-up is better: a few minutes of easy walking or jogging, high knees, butt kicks and leg swings. Save stretching for the end, when your muscles are warm. The exercises are in our stretching guide, and for the calves, thighs and feet foam roller self-massage works very well.

How to start without getting injured?

• Start with a combination of walking and running, for example one minute of running and two minutes of walking.
• Increase your total distance gradually, by roughly up to 10 percent a week.
• At first, leave at least one rest day between runs.
• Listen to your body: fatigue and muscle soreness are normal, sharp pain in a joint, the heel or the shin is not.

Recovery: where massage helps

Tension and pain in the muscles after running are a sign that your body needs to recover. Regular sports massage boosts circulation, relaxes the calves and thighs and helps discomfort pass more quickly. If pain in your knee, heel or shin comes back after every run, it is not something you should “run off”. Come in for an assessment while the problem is still small.

Frequently asked questions

How often should a beginner run?

Two to three times a week, with a rest day in between, gradually increasing the duration.

Should you stretch before or after running?

Before running, do a dynamic warm-up, and save static stretching for the end, when your muscles are warm.

What is the best surface for running?

An athletics track, followed by grass and packed dirt paths. Asphalt and concrete are harder, so a good shoe matters more on them.

What if my knee hurts after running?

If the pain goes away within a day or two, reduce how much you run. If it keeps coming back or gets worse, see a physiotherapist for an assessment.

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