Expert Warns: Starting Running Too Fast Can Cause Serious Injury
As February reaches its midpoint, many people find themselves reflecting on those New Year's resolutions to get fit. The idea of joining a running club often seems appealing—it's free, gets you outdoors, and burns calories without needing a gym membership. However, diving straight into a demanding running routine can actually do more harm than good, according to physiotherapist and strength coach Kim Johnson.
The Hidden Dangers of High-Impact Exercise
While running offers excellent benefits for cardiovascular health and weight management, Kim explains that the average body requires time to adapt to such high-impact activity. "Running is a high-impact, repetitive sport, and the body needs time to get used to it," she insists. "When someone jumps from minimal activity to running 5Ks, the tissues simply can't keep up."
Each foot strike during running generates force equivalent to two to three times your body weight. This impact travels through your feet, ankles, knees, hips, and lower back. The most common injuries Kim sees—including shin splints, plantar fasciitis, Achilles irritation, knee pain, and lower-back flare-ups—all stem from physical load increasing faster than bodily tissues can adapt.
Cold Weather Complications and Footwear Failures
Winter conditions present additional challenges for new runners. "The cold reduces blood flow to your arms and legs because your body prioritises keeping your core warm," Kim notes. With reduced circulation, muscles become stiffer, tendons lose elasticity, and joints feel tighter. Stiffer tissues absorb impact poorly, increasing strain with every step.
Footwear represents another critical factor. Running places significant strain on the body, requiring shoes specifically designed to absorb impact and reduce injury risk. However, a recent study published in BMJ Journals' Open Sport & Exercise Medicine revealed that while billions have been invested in footwear technology, designs typically target men, with women's versions often being merely scaled-down copies.
"People tend to wear old, worn-down shoes, and the sudden spike in volume is a recipe for injury," Kim explains. This problem compounds when enthusiasm outweighs preparation, as many beginners jump straight into running because it feels efficient.
A Safe Progression Plan for New Runners
Rather than forcing your body into long runs immediately, Kim recommends spending four to six weeks preparing through gradual base-building. Her favorite rule for safe progression is simple: "Never increase two things at once." Focus on increasing either distance, speed, or frequency—not all three simultaneously.
For the first four to six weeks, start with walk-run intervals: one minute of running followed by one to two minutes of walking, keeping total sessions around 20 to 25 minutes. Gradually increase running time by no more than 10 to 15 percent weekly, and include at least one rest or walking-only day between runs. "The goal is to build consistency so you're still running in March, June, and beyond," she emphasizes.
Strength Training: Your Running Insurance Policy
Running doesn't have to be your only exercise form. Kim highlights that strength training builds muscle, supports your body, and improves running performance. "The best exercises make you stronger through running muscles and more stable through joints," she explains. "Most people only think of cardio, but strength is your insurance policy."
Perform these strength exercises 2-3 times weekly for 10-15 minutes:
- Glute bridges: Strengthen glutes, hamstrings, core; improve hip stability and posture.
- Hip thrusts: Build glutes and strengthen hamstrings.
- Split squats: Strengthen quads and improve balance.
- Step-ups: Easy to do around the house using a sturdy bench or step.
- Dead bugs: Engage core while lowering opposite arm and leg.
- Bird-dogs: Start on hands and knees, extend opposite arm and leg.
- Light plyometrics: Marching on the spot or low-impact hops.
Recognizing Your Body's Warning Signals
When you establish a running rhythm, avoid pushing beyond your limits. Kim identifies clear early warning signs:
- Persistent tightness in calves
- Sharp or localized shin pain
- Morning heel pain
- Knee pain worsening during or after runs
- Heaviness and stiffness in hips and lower back
"If any of these appear, it's your body saying 'pause, don't push, scale back, recover, strengthen, and then re-progress'," she advises. Running offers tremendous benefits when approached sensibly, but as Kim concludes: "Running is brilliant, but it's not brilliant when you go from zero to 100 overnight."
