Blog, Physiotherapy

Starting Your Running Journey: Your 2025 New Year’s Resolution

Running is one of the most accessible forms of exercise and an excellent way to improve cardiovascular fitness, boost mental health, and set new personal challenges.

If you’re new to your running journey, 2025 could be your year to lace up your shoes and hit the pavement.

To help you get started safely and effectively, here are some essential tips for beginners.

The Do’s

Invest in Proper Running Shoes

Your feet are your foundation when running, so wearing the right shoes is crucial. Visit a specialty running store to get fitted for a pair that suits your gait and running style. Good shoes reduce the risk of injury and make your runs more comfortable.

Start Slow and Steady

Beginners often make the mistake of doing too much, too soon. Begin with a mix of walking and running. For example, alternate between 1 minute of running and 2 minutes of walking for 20–30 minutes. Gradually increase your running intervals over time.

Warm Up and Cool Down

Prepare your body with a dynamic warm-up, including exercises like leg swings, high knees, and arm circles. After running, cool down with light walking and stretching to help prevent stiffness and improve flexibility.

Set Realistic Goals

Define achievable goals to stay motivated. Whether it’s completing a 5K, running three times a week, or simply enjoying a new hobby, having clear objectives will help you stay on track.

Track Your Progress

Keep a log of your runs, noting distance, time, and how you felt. Apps and fitness trackers can help you monitor your progress and celebrate milestones.

Listen to Your Body

Running should challenge you but never cause pain. Pay attention to signals like fatigue, soreness, or discomfort. Rest when needed and seek professional advice if pain persists.

The Don’ts

Skip Rest Days

Rest is as important as training. Overloading your body without recovery can lead to burnout and injuries. Schedule at least one or two rest days each week.

Ignore Strength Training

Strong muscles support better running form and reduce injury risk. Include strength exercises like squats, lunges, and core work in your weekly routine to complement your running.

Compare Yourself to Others

Every runner’s journey is different. Focus on your own progress rather than comparing your pace or distance to others. Celebrate your individual growth.

Overlook Hydration and Nutrition

Staying hydrated and eating well are key to running success. Fuel your body with nutritious foods and drink water before, during (if needed), and after your runs.

Stick to the Same Route

Running the same path repeatedly can become monotonous. Explore new trails, parks, or neighbourhoods to keep things exciting and engaging.

Push Through Pain

Pain is your body’s way of signalling that something is wrong. Don’t ignore it. Stop running and assess the issue, or consult a professional if necessary.

Embrace the Joy of Running

Running is more than just exercise; it’s a journey of self-discovery and resilience.

By following these tips, you’ll build a solid foundation for a rewarding running experience. Remember, progress takes time, so be patient and consistent.

If you need help with your running journey or want to stay injury-free, consult one of our physiotherapists at M PHYSIO – Zetland. We’re here to support you every step of the way!