5 Top Tips for Running Safely from an Adelaide Running Physio
Running is on the growth curve right now — and for good reason.
It is a beautiful endeavour that improves fitness, physical health, mental health and our focus as human beings. As a specialist running Physio, I work daily with injured runners, from weekend warriors through to elite athletes, helping them recover from injury and return to running well.
I have a strong belief in performance driving prevention. In my experience, many running injuries, or elements that prevent improvement, can be minimised or avoided by implementing some simple daily standards when beginning running.
Here are my 5 top tips for setting yourself up for success in your running journey.
Book a running assessment with a specialist running Physio
A pre-running assessment with a specialist running Physio can help identify areas that may increase your risk of injury or limit your progress.
Whether you are starting your running journey, returning after injury, or looking to improve your performance, your local specialist running Physio is ideally positioned to assess how your body is moving and help set you up for success.
Prioritise recovery after running
A combination of daily standards applied early in your running journey will aid your body’s ability to manage the increased loading and effort that comes with regular running.
As a general rule of thumb, you need to apply a combination of stretching, activation exercises and mobility work for 10% of the time you spend running.
This applies to 10% directly after your run, as well as one larger recovery block across the week.
For example, if you run 3 times per week for 30 minutes, you need to spend a minimum of 3 minutes doing static stretching or mobility work directly after each run, as well as one 10 minute block of recovery during the running week.
Add strength training to support your running
When you begin running, your fitness will increase. This will naturally lead to the ability to run further, faster and for longer.
It is crucial to remain strong as your running fitness increases.
This can be achieved through 1-2 weights-based strength sessions per week. This may begin with a group of bodyweight exercises, progressing to weights-based exercise over time.
Build your running frequency gradually
When starting running, I recommend running 3 days per week, with at least one day between runs.
This allows for progression and recovery while your body builds resilience to the increased load you are placing on your joints, ligaments and tendons.
Build core strength with Pilates for runners
Longevity and improvement as a runner will come if you focus on improving key core muscles, including the abdominals, hamstrings, glutes, inner calves and foot stabilisers.
An incredible way to achieve this in an engaging, proactive manner is through reformer Pilates.
I recommend 1-2 sessions per week for the amateur runner, as the strength, coordination and balance you gain from doing Pilates well builds the resilience and control required for the higher velocity of the running pattern.
A few common questions I get from runners
These are some of the common questions I hear from runners who are starting out, returning after injury, or trying to build consistency without pain.
Do I need to see a Physio before I start running?
You don’t need to be injured to see a Physio. A running assessment can help identify areas of weakness, mobility restrictions or training habits that may increase your risk of injury.
How often should beginners run?
For beginner runners, I recommend starting with 3 runs per week, with at least one day between runs to allow the body to recover and adapt.
Can Pilates help with running?
Yes. Reformer Pilates can help runners build strength, coordination, balance and control, especially through the core, glutes, hamstrings, calves and foot stabilisers.
What should I do if running causes pain?
If you experience pain while running, it’s worth booking an appointment with a Physio. Early assessment can help identify what is contributing to the pain and guide you back to running safely.
Looking for a running Physio in Adelaide?
Book a 60-minute Running Physio Assessment with Jon Joyce for deeper support with running pain, performance, event preparation, return-to-running, or building towards a new distance or PB.
Book a Running Physio AssessmentJust dealing with a running injury or pain? You can also book a standard Physiotherapy appointment with any of our Physios for assessment and treatment.
