How to start running: top tips to avoid injuries

Urban Body Physiotherapy Clinic

Almost anyone can prepare themselves to run or walk at least a 5k. Whether you already have a running routine or are thinking of starting to run, this article shares tips on helping you start running at any length, whilst preventing injury.

Tips to protect your knees and legs from injuries

Choose the right footwear for running. Not everything is stylish, unfortunately! Stick to velcro or lace shoes, the tighter the laces are, the less movement you cause on your knees and legs, which is healthier in the long run (as long as your laces don’t restrict blood flow from being too tight).

With injuries, the real problem is that you’ll never know what’s happening until you see some swelling or feel the heat leaving your knees. Your joints are under more added stress if your footwear isn’t protecting it by absorbing the shock from the pavement.

Look for the hidden dangers during running and choose your running location carefully.

You’d be wise to mix it up a little and alternate between different road surfaces such as pavement, beaches, grassland, and woodland. Be wary of gravel and uneven surfaces, these can test your balance and cause unnecessary stress on your vital joints, especially the calf muscles that keep you up-right. 

One vital thing you can do to prepare yourself for running is to stretch before you go. Just some simple exercises to elasticate those muscles (especially in your legs) are key to preventing further injury! 

Prepare for the run

You cannot run effectively and safely without preparing! Creating a list of essentials that you might need is something that every top runner does. Some basic essentials include light breezy clothing, a water bottle, a fitness tracker and, as mentioned above, appropriate footwear.

Get rid of those pre-run jitters!

If you’re feeling nervous, you’re not alone! Many new runners worry they’re ‘too slow’ or will finish last, but facing your fears and overcoming them will give you a huge confidence boost. 

Remember, that it’s not a competition. Because there’s such a wide range of abilities, it’s important to keep in mind that you’re only competing against yourself. Try setting a goal to do your best and have fun. Organise a run with a friend, smile, relax and enjoy the fresh air!

Importantly, feel proud of yourself after your run. Running or walking your first 5K (3.1 miles) is an exciting goal, a popular distance for first-timers and the perfect way to get active and have some fun while exercising. 

Crossing the finish line of your first race will be something you’ll remember for a long time. And improving your personal best time is a goal that can continue to stay with you as a runner. But be warned… those feelings of accomplishment and excitement can be very addicting! 

We are here for you

 The first weekend of October opened up the running season with two consecutive marathon days. On 2 October, Urban Body Physiotherapy Clinic was present at Midland Mencap offering deep tissue massage to runners. On the following day, we supported some of our patients for the London Marathon with personal treatment plans.

We are busier than ever as more and more people put their faith in private practices.

If you’re in pain and would like to talk to us about getting some help, some specialist advice, or if you are looking for a diagnosis, look no further.

Appointments remain limited and we are experiencing an exceptionally high demand for our physio services since UK restrictions were lifted, so please contact us immediately to avoid a long wait.

If you would like to get one of our limited slots, please visit to complete our inquiry form.