Getting into running? Here's some tips to get you going!

​By Ethan Farr, Sports Myotherapist & Exercise Scientist

It’s the start of a new year and perhaps your resolution is to get back into running or just lose weight through running. Well here at Simple Wellness we’re here to support you! Even if it means you don’t need to see us due to injuries caused by running unprepared. I myself have decided to add running back into the lifestyle and here are a few things I have learnt to help keep me injury free and motivated enough to keep coming back to running. ​

1. Ensure you have the correct footwear getting them professionally fitted is a big plus

One thing I was told from the get go and I really can’t emphasize it enough is the importance of wearing the right shoes when running. A poorly fitted shoe or one that doesn’t provide the proper support can lead to a variety of issues, from blisters and calluses to more severe injuries like shin splints, plantar fasciitis, and knee pain. Here’s how to choose the right shoes for your running journey: 

• Get properly fitted: Every runner’s foot is unique. A proper fitting from a specialist who understands biomechanics will ensure that you have a shoe that supports your specific foot type and running style (flat feet, high arches, neutral). Many specialty running stores offer gait analysis to help determine the ideal shoe for your running style. A handy little tip is if the specialist isn’t analysing your running gait (or just how you run) as part of their shoe prescription how are they going to have any idea on what support your foot needs when you are running   
• Consider cushioning and support: If you’re new to running, it’s a good idea to opt for a shoe with sufficient cushioning to absorb the impact. As your body gets used to running. Running in general places a lot of stress on the body, especially on your tendons and joints. The more cushioning your shoes provide the less impact going through your joints and the less often you have to come in and get fixed by us. You can experiment with more minimal shoes if you feel ready for less cushion, generally though tendons can take months to strengthen and develop so by the time your first pair of shoes hit the end of their natural lifespan you can start to consider reducing the cushioning. Talking about shoe lifespan:
• Replace your shoes regularly: Running shoes wear down over time, even if they don't show visible signs of damage the insoles and support for your foot wears down inside the shoe. Generally, running shoes should be replaced every 500 to 1000km, depending on your gait, body weight and running surface. Another handy tip is if you get two pairs of running shoes and alternate between them you can increase their lifespan as it allows the shoes cushions to fully decompress between runs 

Investing in the right shoes from the start is one of the most important steps you can take to reduce your risk of injury.

     2. Set Clear, Manageable Goals for the short term, medium term and long term
When you begin running, it’s easy to get excited and push yourself hard at first. But as with any new activity, it's important to start slow, set achievable goals, and gradually build up your stamina.
Short-term goals:
These should focus on developing consistency in your routine. For example, your goal could be to run for 15-20 minutes three times a week for the first few weeks. As you become more accustomed to the activity, you can gradually increase the time or distance. The goal here is to make running a regular habit without overloading your body.
Medium-term goals:
Once you’re comfortable with short runs, you can aim to increase the duration or intensity. Maybe you want to be able to run a 5K in a few months or increase your pace. At this stage, you might also consider incorporating interval training or hill runs to build strength and endurance.
Long-term goals:
After several months, your long-term goals could involve running a race, achieving a personal best, or running longer distances (like a 10K or marathon). Having long-term goals helps keep you motivated and focused on your progress.
By breaking down your goals into short, medium, and long-term milestones, you ensure steady progression without overexertion, and it helps prevent the mental burnout that can come from unrealistic expectations and keeps you motivated because you are meeting your goals.

     3. Educate Yourself on Running Form
Running might seem like a simple, instinctive activity, but your body’s mechanics matter a great deal. Poor running form can lead to inefficiencies and increase the likelihood of injuries.
Posture:
A proper running posture starts with standing tall. Engage your core and avoid leaning too far forward or backward. Your shoulders should be relaxed, and your arms should move naturally with a slight bend at the elbows. Keep your head upright, looking forward, not down.
Foot strike:
Now this is highly contentious. It has been said that where your foot lands is crucial for maintaining efficiency and preventing stress on your joints. A lot of running coaches say you want to land midfoot (not on your heel or toes) but the current research shows very little impact on improved running performance or reduced injury risk from striking with the midfoot and some research shows what can actually increase risk of injury is trying to change how your foot strikes naturally to a midfoot strike. So I suggest going with what feels natural when it comes to how your foot is landing when running, avoid overstriding, which can put excessive force on the body. Think of keeping your steps light and quick.
Breathing:
Breathing rhythm is another often overlooked element of running. Practice deep belly breathing rather than shallow chest breathing to help reduce fatigue and increase oxygen delivery to your muscles. Aim for a consistent rhythm that matches your stride (e.g., inhale for two steps, exhale for two steps).
As a beginner, it might take time to fine-tune these elements, but focusing on proper running form from the beginning will help you run more efficiently and reduce strain on your body.
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     4. And finally listen to your body
While it’s great to have goals and be motivated, it’s equally important to listen to your body’s signals. Running is a high-impact activity, and pushing too hard too soon can lead to injuries like tendonitis, stress fractures, or muscle strains. If you feel pain (beyond just normal muscle soreness), it’s crucial to take a step back.
Incorporate rest days into your weekly routine to allow your muscles and joints time to recover. If you're experiencing discomfort or tightness, consider stretching or using foam rollers to alleviate tension. As a Myotherapist, I recommend regular maintenance treatments such as soft tissue therapy to help keep muscles pliable and reduce the risk of overuse injuries.

In conclusion, starting your running journey can be an exciting and fulfilling process, but it’s crucial to take it one step at a time. By investing in proper footwear, setting achievable goals, learning the basics of running form, and listening to your body’s needs, you can build a solid foundation for a lifelong running practice.
Remember: your body needs time to adapt. Be patient, be consistent, and most importantly, enjoy the process of getting stronger, faster, and healthier with every step you take.

If you want to see the difference a sports myotherapist/exercise scientist can make to your running journey, book yourself an appointment with me or call us on 03 8204 0970.

Happy running!