By Xanthe Longhurst – Physiotherapist
Seeing people out running can be motivating but how do you turn that initial spark into a regular, enjoyable, and sustainable habit?
Running is one of the most accessible forms of exercise. It is inexpensive, adaptable, and can be done in most environments. Because of this simplicity, many people start running spontaneously and soon find themselves entering events or following structured training plans. However, rapid increases in training load (often without adequate preparation) can place the body under stress it is not yet ready for, frequently resulting in overload and then time away from running.
Discontinuation of running within the first six months is particularly common in novice runners. This is often due to running-related injury and is more prevalent in women who perceive themselves to have lower physical function (1). This raises an important question: how do we support beginner runners for long-term participation and injury resilience?
For many, running starts with simply putting on an old pair of shoes and heading out the door. The first experience can feel challenging, breathlessness, heavy legs, and a pace that feels unsustainable beyond a few minutes. This is also the stage where injury risk can increase. It highlights why personalised and progressive running programs are important for long-term adherence (2).
Running without strength training leaves the body exposed to loads it may not be prepared to control.
Conversely, strength training without running fails to develop the cardiorespiratory system and does not adequately train the body’s ability to use oxygen efficiently for endurance activities3.
A well-structured running program should focus on:
- Strength development – improving force production, acceleration and deceleration control, core stability, and progressive load tolerance
- Aerobic endurance – gradually increasing running duration and distance to allow appropriate cardiorespiratory adaptation
- Reassurance, motivation, and monitoring – supporting gradual progression and helping maintain consistency and confidence
The “runner’s high” is real. Sustained aerobic exercise produces neurochemical changes in the brain that can enhance mood and wellbeing, alongside physical health benefits. Importantly, you do not need to be fast, or elite to be a runner.
If you’re starting your running journey, consider seeking guidance from a physiotherapist or exercise physiologist to build a plan that supports both performance and longevity.
Check out our upcoming 9 Week Running Program 1 Sept – 29 Oct!
References
1. Fokkema T, Hartgens F, Kluitenberg B, Verhagen E, Backx FJ, van der Worp H, Bierma-Zeinstra SM, Koes BW, van Middelkoop M. Reasons and predictors of discontinuation of running after a running program for novice runners. Journal of Science and Medicine in Sport. 2019 Jan 1;22(1):106-11.
2. Babkair RA. A 9-week (beginner) recreational runner training program for 5 km distance. Saudi Journal of Sports Medicine. 2024 May 1;24(2):55-60.
3. Sciberras C. Investigating the Relationship Between Leg Strength and Running Kinematics in Healthy Novice Runners.
