Running is one of the most accessible forms of fitness. You can lace up your shoes and head out the door, no fancy equipment needed. But as a physiotherapist who regularly works with injured runners, I see the same mistakes pop up again and again. Whether you’re chasing a marathon finish or just want to get fitter, how you start matters.
Here’s what I recommend to beginners who want to run smart, stay injury-free, and actually enjoy the process.
Start Smart: Progression, Not Perfection
When new runners ask me for advice, I always come back to three principles: progression, form, and prevention. The biggest mistake? Trying to do too much, too soon. Your body needs time to adapt. The best thing you can do is listen to your body and don’t overload.
Pay attention to how you feel after each run, not just physically, but also mentally. Fatigue, soreness, or nagging discomfort are signals worth noting. Recovery is where the gains happen, and understanding how your body heals will shape your long-term success.
Strength Training: Your Injury-Proofing Secret Weapon
Running alone isn’t enough. A strong body supports a smooth stride and keeps injuries at bay. Many common running issues, from knee pain to shin splints, are linked to weak glutes, poor core stability, or imbalances.
I tell all beginners: include strength training twice a week. Focus on bodyweight basics like squats, lunges, glute bridges, and planks. You don’t need a gym membership. Just 30 minutes on your non-running days can significantly reduce your injury risk and improve performance.
The Usual Suspects: Mistakes That Cause Injuries
The same culprits show up often:
- Ramp-up that’s too aggressive
- Running only on hard surfaces
- Poor shoe choice
- Ignoring mobility or flexibility work
- Lack of balance or strength
- Poor training structure or skipping rest
- Pre-existing conditions being ignored
Each of these chips away at your ability to run pain-free,especially when combined.
The Warning Signs You Shouldn’t Ignore
I like to break down overtraining red flags into two groups:
Psychological signs: You feel flat. You’re not motivated. You’re irritable, distracted, or just not yourself. These aren’t just mental, they’re warning signs from your nervous system.
Physical signs: Persistent soreness, joint pain, poor sleep, a drop in performance, or frequent colds, these mean your body isn’t recovering properly.
If you notice either type, don’t push through. Step back and assess.
Running Shoes: More Than Just Fashion
Shoes matter a lot. Good footwear supports your biomechanics, absorbs shock, and can help you avoid common injuries like plantar fasciitis, runner’s knee, or shin splints.
Get your gait assessed early on. Are you a neutral runner? Do you overpronate? That information helps match you with the right shoes. And yes, your physio can often help with this too.
Running Form and Pilates: An Underrated Combo
Poor running mechanics lead to overload, especially at the knees, hips, and lower back. Working on your form early pays dividends later.
One underrated tool? Pilates. It builds core control, improves posture, enhances mobility, and teaches better movement patterns. Even one or two sessions a week can make a noticeable difference in your stride and injury prevention.
Recovery: Where the Magic Happens
New runners often overlook recovery, but it’s just as important as training. A solid recovery plan includes:
- Rest days (at least 1–2 per week)
- Quality sleep
- Hydration and nutrition
- Active recovery (like walking or easy cycling)
- Stretching and foam rolling — both, not just one
Foam rolling helps release tight spots, while stretching improves flexibility. They complement each other well.
Sustainability Over Short-Term Goals
The key to long-term running isn’t grit, it’s structure. Work with a coach or use a balanced plan that includes cross-training, rest, and strength work. Set small milestones on the way to bigger goals. That way, your motivation builds as your body adapts.
Don’t Fall for These Myths
One of the biggest myths I hear? That rest days slow you down. In reality, they’re where your body gets stronger. Another myth: that flexibility and mobility are optional. They’re not, they’re foundational to efficient, injury-free running.
Marathons: Ambitious, But Not Impossible
Marathons are fantastic goals, but not step one. Start with smaller events like 5Ks or 10Ks. Build up gradually. If you’re dreaming big, make sure you’re giving your body the time it needs to get there.
Should You Worry About Cadence or Heart Rate?
Not at the start. Early on, it’s more important to run consistently and stay healthy than to obsess over metrics. If you have a medical history or prior injuries, though, get clearance from a professional and consider a more structured approach.
Final Thoughts
Running should build you up, not break you down. By progressing smartly, strengthening your body, and listening to it along the way, you’ll create a running habit that lasts, and that feels good. If in doubt, ask for help. Physios, coaches, and running communities exist for a reason: to keep you moving safely and confidently.
About the Author
Nahor Garcia
Founder, Seventeen Physiotherapy
Consultant Physiotherapist
Nahor Garcia is a London-based physiotherapist with over a decade of experience treating musculoskeletal and sports injuries. Originally from Barcelona, he holds degrees in Physiotherapy (DSc) and Sports Physiotherapy (MSc), and has worked with top medical teams across Spain and the UK. Nahor brings a holistic, 360-degree approach to patient care and specialises in helping athletes of all levels recover and perform at their best.
HCPC, CSP, AACP
