With longer days and warmer weather, May is the perfect time to start running. Whether you’re aiming for your first 5K or just looking to get fitter, running is a brilliant way to boost your health. However, as a physiotherapist, I often see people sidelined early on due to doing too much, too soon. Here are five simple tips to help you start running safely and stay injury-free.

1. Start Slow and Build Gradually
   One of the most common mistakes is increasing distance or pace too quickly. Your muscles, joints, and tendons need time to adapt. Begin with a mix of walking and running, and gradually increase your running time each week. A good rule of thumb is to increase your total distance by no more than 10% per week.
2. Invest in the Right Footwear
   Your running shoes matter more than you might think. Wearing the wrong type can contribute to issues like shin splints, knee pain, or plantar fasciitis. Visit a specialist running shop if possible and choose a shoe that suits your foot type and running style.
3. Don’t Skip Your Warm-Up
   Heading straight out the door and into a run puts unnecessary strain on your body. Take 5 minutes to warm up with brisk walking, gentle jogging, or dynamic movements like leg swings. This prepares your muscles and reduces your risk of injury.
4. Listen to Your Body
   Aches and mild discomfort can be normal when you’re starting out, but sharp or persistent pain is not. Don’t ignore warning signs. Rest when needed and avoid pushing through pain, as this often leads to longer-term problems.
5. Include Strength and Rest Days
   Running alone isn’t enough. Strengthening key areas like your hips, glutes, and core will improve your running efficiency and reduce injury risk. Equally important is rest—your body needs time to recover and adapt between runs.

Stay on track with expert support
Starting running should feel rewarding, not frustrating. If you’re dealing with niggles, recurring injuries, or simply want a personalised plan to get started safely, physiotherapy can help.

Get in touch with HCPH today for expert advice, tailored exercise programmes, and support to keep you running pain-free this spring and beyond.

Andy Mitchell
Physiotherapist
Hungerford Chiropractic and Physiotherapy Healthcare

The Croft Hall, Hungerford
01488 683 666