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Get Running Without the Pain: A Beginner's Guide to a Successful and Injury-Free Start

Updated: Jan 22, 2023

Are you a beginner runner looking to get off the couch and into some action? You're not alone! Running is a great way to stay active, and be healthy, there are no gym memberships and once you’re up and er…. Running can be fun too. But before you hit the road, know that running can also lead to sore muscles, injuries, or even burnout if it isn't done correctly. Don't let that scare you away though - with this guide on how to successfully start running without any (or at least minimal) pain for beginners, you can reach all of your running goals...eventually! So don your best pair of shoes and read on for our tips on how to become a happy and injury-free runner in no time.




Introduction: An Overview of Running for Beginners - take it very steady

Running has many positive benefits including improved mental and physical health, increased focus and motivation, and better overall well-being. It can also serve as a stress reliever and provide an outlet for personal growth.

For those just beginning their journey in running, it's important to remember to start slow. Taking small steps is essential for avoiding injury and burnout, especially for new runners who may not be used to putting their bodies through intense exercise. Starting with short runs of one or two minutes at a comfortable pace can help ease your body into running without overwhelming it. As you progress, slowly increase the duration of your runs over time, and make sure to rest adequately in between sessions. Incorporating stretching before and after each run can also help prevent injuries.


In addition to taking it easy when starting, it's important to have the right gear when embarking on your running journey. Quality shoes are key; they should be lightweight yet supportive which will minimize potential injuries while providing balance and stability during each run. If possible, try on multiple shoes before investing in one that fits your foot type best - a good pair of shoes will go a long way in ensuring successful runs!


Finally, if you're looking for more structure or motivation, consider joining a local running group or participating in races and events near you. Surrounding yourself with people who share similar interests can help keep you motivated while providing advice from experienced runners along the way. Learning proper form from experienced runners can also help prevent injuries and bring your game up faster than going solo would allow.


Overall, starting out as a runner should be taken very slowly with an emphasis on safety over speed or distance covered; building up gradually will pay off more dividends down the line than pushing too hard too soon! Remember that consistency is key - by sticking with regular runs (and proper rest periods) over time you'll begin seeing gains that keep you excited and motivated about continuing your running routine!


Establishing a Cadence When Running - smaller steps and a higher cadence are better for your joints and muscles

When it comes to running, there is a lot to consider. One of the most important factors when it comes to your running speed and efficiency is establishing a good cadence. Cadence can be defined as how often you take steps as you run, or in other words, how fast your feet are moving. Generally speaking, it is recommended that runners try and establish a higher cadence- meaning taking more smaller steps than fewer larger strides. This will help protect your joints and muscles from overworking themselves during longer runs.


When trying to establish a good cadence for running, experts recommend taking 140-180 steps per minute- making sure that each foot strikes the ground about 2-3 times every second. To achieve this rate, runners should typically focus on shortening their stride length rather than increasing their leg speed. This is because when your legs move faster but your stride remains too long, this often leads to more knee problems due to the impact trauma generated by such an excessive stride length.


Tips for achieving a higher cadence include focusing on landing with a mid-foot strike instead of heel striking with every step, as well as being conscious of not overreaching with each step while still staying tall and maintaining proper form. Additionally, using music or incorporating drills into training sessions can also help encourage runners to keep up a higher cadence throughout their runs. Ultimately, it takes practice and patience to get used to running at a higher cadence but doing so will pay off with greater speed, stamina, and efficiency during long-distance runs.


Selecting a Pair of Supportive Sports Shoes

When it comes to selecting a pair of supportive sports shoes, one of the best places to go is a running shoe shop. Not only do they have a wide range of shoes to select from, but they also employ experienced runners who can offer invaluable advice and knowledge when it comes to helping you find the right shoe for your needs. The knowledgeable staff at running shoe shops will often take into consideration factors such as your gait, foot shape, running style, and even the type of terrain you're likely to be running on. They can then recommend specific shoes with features that meet these criteria, such as motion control technology or additional cushioning in certain areas. This ensures that you get a pair of shoes that not only fit your feet properly but also provide sufficient support and stability while running. To complete the process, many stores will even have machines where you can test out different pairs on an indoor track or treadmill so that you can decide which pair fits the best. All of this makes visiting a specialized store like this an invaluable resource when it comes to getting the perfect pair of supportive sports shoes for your individual needs

Stretching and Massage to Avoid Injuries when running

Regular massage and stretching is an important part of maintaining a running regimen for both novice and experienced runners. Massage helps to improve circulation and relax both the mind and body, while stretching can help prevent injuries from arising due to muscular imbalances. When starting any new exercise program, it is important, to begin with, a few warm-up stretches to increase blood flow to the muscles and reduce tension. Stretching also helps increase flexibility, range of motion, balance, and coordination. Focusing on proper form and technique will help reduce the risk of injury while running.


For more advanced runners that are already used to certain exercises or activities, regular massage therapy can be beneficial in helping speed up recovery time between runs. Not only does this decrease the risk of injury due to muscle fatigue or imbalances, but it can also help improve psychological well-being by reducing stress levels before or after a run. In addition, massage can also help reduce swelling in muscles that may have been overworked during a run.


Massage should always be tailored to the individual’s needs based on their level of fitness and training goals. A certified massage therapist can provide an individualized plan for massage therapy specific to each person’s needs to optimize performance before or after a run. This will ensure that muscles remain relaxed during all stages of a run as well as assist with post-run recovery time so that runners can continue training at their best without risking injury from overuse or fatigue.


How to Build Up Mileage Slowly and Safely

For those of us who are new to running or have taken a long break, it can be intimidating to think of building up mileage. After all, we don’t want to get hurt or worse yet set ourselves back with an injury. The good news is that there is a way to increase our mileage slowly and safely as we build up our running endurance.


Couch to 5k running programs is a great place for beginners to start. These programs usually build up the mileage slowly over the course of 8-12 weeks, and by the end, you should be able to run for 30 minutes without stopping. However, even these programs may push your body too hard if you’re not careful.


We suggest repeating each of the weekly sessions for at least two weeks before moving on to the next one. This will give your body enough time to adjust to the new level of intensity while still allowing you to make progress in your training. Doing this for at least the first month (maybe even two) will help ensure that you stay healthy and injury free as you gradually increase your mileage.


By taking it slow and steady, you’ll have more energy and confidence as you keep moving forward with your running goals. Stay consistent in your training, listen closely to your body, and soon enough you’ll find yourself cruising along with ease!


Running can seem like an overwhelming activity if you are new to the sport. But with a little preparation and planning, you can quickly get up to the novice level and even become an experienced runner in no time. Establishing your pace and cadence, selecting a pair of supportive shoes, stretching, and massaging to avoid injuries, and building mileage up slowly over time will help you develop an effective running itinerary. The most important thing is to start somewhere; it might feel challenging at first, but if you need help please get in contact, it won't be long before you witness the benefits of running yourself! So don't wait any longer - if you need advice with injury management, get in contact today - let's see where your running journey takes us!


Ewan Norrie Coaching



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