The wait is over and the Running Month is finally here. 

It’s been an amazing atmosphere here in the clinic over the past few weeks, with many of our patients excited to get back running, jogging, or training for their first marathon. 

The first weekend of October opened up the running season with 2 consecutive marathon days. On the 2nd we were present on Midland Mencap offering deep tissue massage to runners and on the following day, on Sunday, the 3rd we supported some of our patients for the London Marathon with personal treatment plans. 

Whether you have already a running routine or thinking to start running, almost anyone can prepare to run or walk at least a 5k (or any length) by slowly getting started. 

In this article, we are going to cover some tips to help you start running at any length, without causing any injuries. 

How to start running. Tips on how to protect your knees and legs from injuries. - Urban Body

This blog post is our ultimate guide to start running. We have all the expert tips to help you prepare for your first run and reach the start and finish lines feeling confident. Also, this aims to help you avoid and prevent any running injury during your training.

Are your aches and pains worse post lockdown? Read our blog post on KNEE PAIN here and learn how to get back on track. 


Choosing the right footwear for running 

Not everything is stylish, unfortunately! Stick to velcro or lace shoes rather than those favourite sneakers. 

The tighter the laces are, the less movement you cause on your knees and legs, which is healthier in the long run (as long as your laces don’t restrict blood flow from being too tight). 

The real problem is that you’ll never know what’s happening until you see some swelling or feel the heat leaving your knees. Your joints are under more added stress if your footwear isn’t protecting it by absorbing the shock from the pavement. 

Look for the hidden dangers during running

Choose your running location carefully. 

You’d be wise to mix it up a little and alternative between the beach, grassland, and a nice flat surface, and occasionally, hills or woodland is fine, too. Be wary of gravel and uneven surfaces, these can test your balance and cause unnecessary stress on your vital joints, especially the calf muscles that keep you up-right.  

Stretching exercises for runners

One vital thing you can do to prepare yourself for running is to stretch before you go. Just some simple exercises to increase flexibility of your muscles (especially in your legs) are key to preventing further injury!  

(Don’t know how to stretch properly? Watch Phil and Dylan do it here + they provide a pre-run warm up exercise routine) 



Time to start running

Prepare for the run

You cannot run effectively and safely without preparing! Creating a list of essentials that you might need is something that every top runner does.  

Here’s our basic essential list to get started: 

  • Pick appropriate clothes and footwear
  • Choose the right water bottle 
  • Grab your fitness tracker (if you have one!)  
  • Light and breezy clothing  

Get rid of those pre-run jitters! 

If you’re feeling nervous, you’re not alone! Many new runners worry they’re “too slow” or they will be last or not finish at all. Facing your fears and overcoming them will give you a huge confidence boost.  

Remember, that it’s not a competition. Because there’s such a wide range of abilities, it’s important to keep in mind that you’re only competing against yourself. How about setting a goal to do your best and have fun. Walk with your friends, smile, relax and enjoy the fresh air! 

Feel proud of yourself after your run

Running or walking your first 5K (or 3.1 miles) is an exciting goal, a popular distance for first-timers and the perfect way to get active and have some fun while exercising.  

Crossing the finish line of your first race will be something you’ll remember for a long time. And improving your personal best time is a goal that can continue to stay with you as a runner. But be warned… those feelings of accomplishment and excitement can be very addicting!  

How to start running / Beginner tips on how to protect your knees and legs from injuries.

We’re Here To Help…  

If you’re in pain and would like to talk to us about getting some help, some specialist advice, or if you are looking for a diagnosis, remember we are always here to help you.   

If you would like to get one of our limited slots, please click here to claim your free assessment or CALL us on 0121 270 6045. 

P.S. Do you know someone with aches in their knees, hips, or a really stiff lower back?  

Who do you know that is always telling you about their aches and pains? We would love to help them live a pain free life too.   

That person could be someone who you live with, work with, or an extended friend or family member, who is maybe suffering with some kind of ache or pain that we can fix. It might even be someone you enjoy to cycle with.  

Even better, if you refer someone to come and see us at the clinic, you’ll be entered into our ‘Referral for Rewards’ prize draw, to say a huge thank you. 

We also have other running articles you might find helpful…

Set Up For Success – A guide on How to Train for a Half-Marathon

A marathon may be quite intimidating and an exhausting endeavor, but with proper planning and preparation, you can make it through the 13.1 miles and be proud of your amazing accomplishment.

Are you making these 5 running mistakes?

Running mistakes happen to everyone at some point during training and racing. This is especially common when you are just starting out with running. Since these running mistakes can lead to injuries and other running problems, it’s important to know what they are and how to fix them. 

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Your pain is our priority. 

Free assessments available 

0121 270 6045

West Warwickshire Sports Club, 78 Grange Rd, Olton, Solihull B91 1DA