Want to Start Running?
3 Key Steps Before You Hit the Pavement
Thinking about starting a running routine? It’s an exciting goal, but before you lace up those shoes and head out for your first run, it’s important to set yourself up for success. Running is a high-impact activity, and jumping into it too quickly can lead to injuries. To ensure a safe and sustainable approach, there are three crucial steps you should take before you even start running:
1. Get a Proper Shoe Fitting
The right shoes are your first line of defense against injuries when you start running. Wearing the wrong shoes can lead to discomfort, blisters, and overuse injuries like shin splints, plantar fasciitis, and even stress fractures. A proper shoe fitting is essential to ensure you have the support, cushion, and stability your feet need as they absorb the impact of running.
Visit a specialty running store where experts can analyze your gait and recommend shoes based on your running style and foot structure. They’ll consider factors like arch type, pronation, and whether you're a neutral runner or need extra support. While it might feel like a bigger upfront investment, the right pair of shoes will help prevent costly injuries down the road. They usually have a great return policy where if a shoe doesn’t end up working, you can exchange it for another shoe to try.
2. Strengthen Your Legs, Hips, and Core
Running doesn’t just require strong legs—it demands stability from your hips, core, and even your upper body. Without a strong foundation, you risk poor running mechanics, which can lead to injuries over time.
Before you start running, focus on building strength in key muscle groups:
Legs: Squats, lunges, and calf raises will help you develop the necessary strength for the repetitive motion of running.
Hips: Bridges, side leg raises, and clamshells target the hip flexors, glutes, and abductors—muscles that stabilize your pelvis during running.
Core: Planks, dead bugs, and bird dogs build core strength, which is essential for maintaining proper posture and reducing strain on your lower back.
Incorporate these exercises into your routine 2-3 times per week. Not only will they improve your running form, but they’ll also reduce your risk of injury and make running feel easier.
3. Work with a Physical Therapist for a Return-to-Run Program
If you’re new to running or haven’t run in a while, it’s important to ease into it. Many beginners (and even experienced runners) make the mistake of doing too much, too soon—leading to fatigue, injury, or burnout. A Return to Run program designed by a physical therapist will help you gradually build mileage, intensity, and speed, ensuring you don’t push your body beyond its capacity too early.
A PT will assess your body mechanics, identify any weaknesses, and create a customized program that progresses at the right pace for you. This includes:
A gradual increase in mileage so you don’t overwhelm your body with too much volume.
Building intensity with intervals or hill work after you’ve established a solid foundation of endurance.
Incorporating rest days and cross-training to help your body recover and reduce the risk of overuse injuries.
Having a PT guide you through this process will give you the structure you need to avoid common mistakes and stay injury-free while you build your running routine.
Ready to Start Running?
If you’re ready to take the next step and want help creating a safe and effective running plan, we’d love to guide you! Book a free discovery call with us today to get started on the right foot.
Here’s to running strong, injury-free, and with confidence! 🏃♀️💪