Starting a Running Routine Without Getting Injured
Over the past several months, I've seen a noticeable increase in running-related injuries on my schedule. When people get into running, many increase mileage without following basic programming guidelines. The health benefits of running are well established, but a sudden spike in volume or intensity can significantly increase injury risk.
If you're starting, or restarting, a running routine, here are a few important considerations to help you stay healthy while adding miles.
What is your running history?
Your running background plays a major role in how quickly you can safely increase mileage. For intermediate to advanced runners, ramping up volume tends to be less risky than it is for beginners, because of two key concepts:
- Specificity of training: how closely your training matches the demands of running
- Load capacity: your body's ability to absorb and dissipate forces without breaking down tissue
Experienced runners have spent years adapting their ankles, knees, hips, muscles and tendons to repetitive impact. For newer runners, or those returning after a long break, a slower progression with adequate recovery days is essential for building tolerance and avoiding injury. (For more on managing volume, see monitoring training load for runners.)
Choosing a starting time or distance
Choosing the right starting point takes an honest assessment of your current fitness.
| Starting point | Suggested start (for about one month) |
|---|---|
| Little to no running experience, working toward a 5K | 15–20 minutes at an easy, conversational pace, 2 times per week |
| Already moderately active | 30–45 minutes at an easy to moderate pace, 2 times per week |
Early progressions should add time or distance before increasing pace or intensity. Being conservative at the start lets your body adapt to new stressors and reduces the likelihood of setbacks. Listen to how your body responds and avoid rushing the process.
Add strength training
Strength training is a valuable complement to any running program. Cross-training provides a different stimulus, improves tissue resilience and better prepares you for the demands of running. With minimal equipment, bodyweight exercises such as air squats, step-ups and stationary lunges target the major muscle groups involved in running, including the hips, quads, glutes and calves.
A simple recommendation: 3 sets of 10–15 repetitions, at least once per week. These exercises improve strength, coordination and load tolerance, all key factors in injury prevention. Learn more about how strength and plyometric training improve running.
Be consistent
Consistency is arguably the most important factor when starting a new running routine. The primary goal early on is helping your body adapt through small, repeatable efforts over time. Enjoyment plays a big role in staying consistent, so consider exploring new routes, listening to music or podcasts, or running with a friend. The more sustainable the routine feels, the more likely you are to stick with it.
Starting to run, or dealing with aches as you add miles? Our physical therapists can help you build up safely.
book a sessionthe takeaway
Base your starting point on your running history and current fitness, begin with easy runs twice a week, and add time or distance before pace. Pair running with simple strength work at least once a week, and prioritize consistency over intensity early on.
Frequently asked questions
How should a beginner start running?
If you have little to no running experience, start with 15–20 minutes at an easy, conversational pace twice a week for about a month, then gradually add time or distance.
Why do new runners get injured?
Many increase mileage too quickly. Newer runners haven't yet built the load capacity that experienced runners develop over years, so a sudden spike in volume or intensity raises injury risk.
Should runners do strength training?
Yes. Exercises like air squats, step-ups and stationary lunges, 3 sets of 10–15 reps at least once a week, improve strength, coordination and load tolerance.
Should I increase distance or speed first?
Distance or time first. Early progressions should add time or distance before increasing pace or intensity.
