How To Start Running Without Hurting Yourself

Starting a running routine is a great way to improve your cardiovascular fitness, boost your mood, and maintain a healthy weight. However, it’s important to approach running with caution to prevent injuries and ensure a smooth transition into this new form of exercise. As an avid runner myself, I’ve learned a few key tips and strategies for starting running without hurting myself. In this article, I’ll share my personal insights and advice to help you begin your running journey safely and effectively.

1. Get the Right Gear

Before hitting the pavement, it’s essential to invest in proper running gear. Start with a pair of running shoes that offer good cushioning and support. Visit a specialty running store to get fitted for the right pair of shoes based on your foot type and gait. Wearing the wrong shoes can lead to discomfort and injuries such as shin splints or plantar fasciitis.

In addition to shoes, wearing moisture-wicking and breathable clothing can help keep you comfortable during your runs. It’s also a good idea to invest in a supportive sports bra for women and comfortable socks to prevent blisters.

2. Start Slowly and Gradually Increase

One of the biggest mistakes beginners make is doing too much, too soon. It’s important to start slowly and gradually increase your running volume and intensity to give your body time to adapt. Begin with a run/walk method, where you alternate between running and walking for set intervals. For example, start with one minute of running followed by two minutes of walking, and gradually increase the running time as your fitness improves.

Remember, running is a high-impact activity that places stress on the joints and muscles. Rushing into long runs or intense workouts can lead to overuse injuries such as stress fractures or tendinitis. Listen to your body and give yourself rest days in between runs.

3. Warm Up and Cool Down Properly

Before each run, it’s crucial to warm up your muscles and prepare your body for the activity ahead. Start with a few minutes of brisk walking or gentle jogging, followed by dynamic stretches to loosen up your muscles. This helps increase blood flow and prevents injury.

After your run, take the time to cool down by walking for a few minutes and performing static stretches to help your muscles recover. This can help reduce muscle soreness and stiffness that often occurs after running.

4. Listen to Your Body

Pay attention to any warning signs or pain during your runs. Running should not be painful, and pushing through discomfort can lead to more serious injuries. If you experience sharp or persistent pain in any part of your body, it’s important to stop running and seek medical advice.

Additionally, be aware of your running form. Running with incorrect technique can put unnecessary stress on your joints and increase the risk of injury. Focus on maintaining a relaxed posture, landing lightly on your feet, and maintaining a cadence of around 180 steps per minute.

5. Cross-Train and Strengthen

Running can be physically demanding, so it’s important to complement your running routine with strength training and cross-training activities. Include exercises that target your core, hips, and lower body to improve stability and reduce the risk of injury.

Consider incorporating activities such as yoga, swimming, or cycling into your weekly routine. These low-impact exercises can help improve your overall fitness, flexibility, and reduce the risk of overuse injuries.


Starting running without hurting yourself requires patience, proper gear, listening to your body, and gradual progression. By following these tips and incorporating them into your running routine, you’ll be on your way to enjoying the many benefits of running while minimizing the risk of injuries.