Risks of Running as a Beginner: How to Prevent Injuries as a New Runner


Table of Contents

Before you begin your first running program, you must be aware of the risks of running as a beginner and how to avoid them.

Key Takeaways

Risks of Running as a Beginner

A great way to keep yourself running would be to find a race, register for it, spend it, and put it on your calendar. Many new runners start with a 5K race (3.1 miles), usually less challenging than a longer race. Every runner needs a stopwatch device to help handle their training.

Running is one of the best ways to get fit, feel better, and form brand-new relationships with other runners. Beginning a brand-new running practice does not have to be complicated. All it takes is a comfortable set of shoes and the willingness to move at your own pace. The article makes it easy to begin, get motivated, and stay on track. Are you ready? Let’s go!

Blur marathon runners in the city - How Frequently Should a Beginner Exercise Running to Achieve Best Results for the Body and Avoid Injuries Explained


First Pick A Race

A great way to keep yourself running would be to find a race, register for it, spend it, and put it on your calendar. A fixed race day will assist you to stay concentrated, as well as maintain you on a regular running timetable. A novice can run any race. You need sufficient time to train for it. Pick your distance and use an online race finder like the Runner’s Globe Race Finder or the Running United States Race Map to assist you in finding the ideal race for you.


Getting ready for the race

Running Type

Every runner has their own unique running style. Some are natural heel-strikers, while others tend to lead with their toes. The bright side: neither form is inherently better than the other. Besides, you are less likely to get injured if you maintain your natural stride style. The more you run, the comfier that stride will feel, and your body will become much more stable.


The Run/Walk Technique

The Run-Walk Technique is an excellent way for brand-new runners to get started and for experienced joggers to boost their racing times. One of the most highly valued coaches, the Olympian Jeff Galloway, originated this technique. In contrast to what you may assume, the strategy doesn’t recommend walking when you’re tired; it suggests taking brief walk breaks when you’re not. You can decide whatever pace of walking and running serves you.

Some suggested combinations consist of:

  • These breaks make the marathon or half-marathon training less exhausting and minimize the danger of injury, Mr. Galloway says, since it offers the muscle mass routine recuperation time during a long run.
  • Some runners don’t like the run-walk method because they believe a race should run from start to finish without stopping. If that’s your goal, go all out!

Pick your Training Strategy

You can find any training programs online. However, I believe keeping it simple is the best approach. Here is the simple formula for a great training plan:

  • Train three days a week
  • Run or run/walk 20 – 30 minutes, 2 days a week
  • Take a longer run (alternatively, run/walk for about 40 – 60 mins on the weekend)
  • Relax or cross-train on your off days
  • Go for a conversational pace
  • Think about taking routine walk-breaks

Many new runners start with a 5K race (3.1 miles), which is usually less challenging than a longer race. The 5K race run will bring in a fun, enjoyable, relaxed set of runners, in addition to more experienced runners who prefer to go fast. For this strategy, you will certainly run for thirty minutes every Tuesday and Thursday and longer distances on Sundays. Remember, you can always use the run/walk approach rather than running the distance. Training Time: 7 weeks

running equipment

Running Gear for Beginners

Running is not that demanding when it comes to gearing up. You don’t need much to start running. All of it begins with the appropriate set of sneakers. 

Choose Your Running Shoes

Neglect footwear sales offerings concerning pronation or high arches and also do not be guided by brand. Instead, try out 4 or 5 running shoes, jog around the shop, and let your feet decide. In a comprehensive review of choosing the best running shoe, scientists found that one of the essential attributes of running footwear is comfort. That’s it. Select a shoe that feels the most comfortable.

Choose Your Running Socks

While many runners concentrate on shoes, socks can be important as well. Sores from bunched-up socks are painful and can sideline you for days. You want a breathable, tight sock that doesn’t choke. Some running socks are made of a sweat-wicking material that attracts moisture away from your feet, avoiding germs from accumulating between your toes which unavoidably leads to smelly feet.

Search for a sock without thick (or any) seams. In addition, choose if you want a no-show sock or one that covers the rear of your ankle joint where shoes usually rub. Try out some socks in the shop, and select 1 or 2 that you like. Assess them to see how they perform when you run and sweat before buying multiple pairs.

Choose Your Playlist

Running needs to feel like a reward. Therefore, running to the music is a great choice. However, if you’re a runner enjoying the quiet and privacy of running, pick a rural area and run. Yet many people like a combination of upbeat songs, brief podcasts, or audiobooks to accompany them on the run. Another great choice is audiobooks by comedians, who typically read their own books. This choice can leave you laughing a lot, so you forget the discomfort of running.

Timing Gadgets

Every runner needs a stopwatch device to help handle their training. Whether you choose a common watch, a smart band, a modern GPS sports watch, or your iPhone does not matter. Just pick the timing tool that helps you.

Timing Gadgets

Stay Committed

Whether you started running to get right into shape, to fulfill a lifelong desire, or simply to have a good time, many joggers share this idea: Absolutely nothing feels better than going across the finish line.

Fuel your Body

Don’t neglect that what you put on your body is crucial. It’s just as critical as what you wear when you start running. Take into consideration food as a component of your gear.

What to Eat

Make a fist. That’s about the size of what you want to eat before and after you run. It should also consist of carbs with some healthy protein, says Leslie Bonci, supervisor of sporting activities nourishment at the College of Pittsburgh Medical Facility and a qualified professional in sporting activities dietetics. The traditional peanut butter sandwich is a fantastic option for a workout snack. Eat half the sandwich one hour before your run and half soon after. Low-fat, delicious chocolate milk functions exceptionally well, too. Attempt several of these recipes for some healthy and balanced workout fuel.

When to Eat

One of the most significant mistakes new runners make is not consuming anything before the workout, so you don’t have any fuel to keep you going. Plan to eat something small one hour before your run to improve power without upsetting your belly.

When you have finished running, consume within 15 mins of stopping. It helps the body re-synthesize muscle mass glycogen and also recoups faster. It may additionally assist you against muscle mass discomfort.

Your workout treat should not replace a meal. Keep your breakfast, lunch, and dinner regimen, and add the pre- and post-exercise snack. That means eating at least 5 times a day. When people are really active, anything under 3 dishes a day is not likely to suffice.

Profile of beautiful woman going to drink some water - Habits of Super Healthy People


Relieve your thirst, yet do not overdo it.


Hydration is a huge problem for brand-new joggers, yet it shouldn’t be. The best pointer for remaining moistened throughout a run is: Consume when you are dehydrated. You can carry a regular water bottle in your hand when you run or plan a course around a water spring.

Sports Beverages

Sports beverages provide electrolytes to your body. Electrolytes are water-soluble nutrients, like sodium. So-called sports drinks can change these electrolytes in the body. Nevertheless, the length of your workout ought to be the guide of what sports beverage you drink. If you run for less than an hour, water is great. After running for an hr, your body starts to need those nutrients, so a few sips of a sporting activities drink can help you preserve your power levels.

However, as with all things, a bit of a sporting activities beverage can go a long way. These beverages usually include sugar, which your body doesn’t require if you eat a healthy diet. Besides, they can be rather pricey. So, while sports beverages serve a purpose amongst elite athletes working out for extended periods, water is possibly the best choice for those who work out at a moderate intensity for an hr or less.

Way Too Much Water

Please don’t overdo it. Thus, don’t gulp down water bottles before a run, thinking it will prevent you from getting hungry. Drinking excessive amounts of fluid will not keep you from cramping or stop heat-related ailments. Those sicknesses generally come from merely pushing yourself too hard. Hydration can be a more critical problem than dehydration. So, it is better to drink when you need to, and don’t overdo it.

Running woman - How to avoid the risks of Running as a beginner and boost your body

Running to Slim Down

Running is an excellent way to stay healthy and balanced, but it’s not always a successful weight-loss method. Find below some great ideas to help you trim down.

Stay Clear of Jogger’s Weight Gain

Running burns calories, which implies your body will certainly be starving, and you might start eating more than usual. Surprisingly, many new joggers’ outcome is weight gain instead of weight loss. Try exercising for 30 minutes rather than an hour to stay clear. Shorter workouts will still keep you in shape, shed some calories, and help you prepare for race day. However, it will not let you starve for more food.

Count The Calories You Shed

Approximately a 75 kg runner is likely to burn 13 calories per minute. Therefore, one mile of running in 6-7 mins burns about 100 calories, but that does not imply you’ll lose an extra pound for every 35 miles you log. Running a lot more will make you hungrier and likely to eat more. The level of intensity or adding a hill will undoubtedly raise the number of calories you burn. Your body will certainly be tired, so you might sleep a little more. All of this will certainly influence weight loss. If you eat a well-balanced diet plan and keep your calorie consumption as you run, you may also drop weight as you become much healthier.

keen problem while running

Protect Against Injury

The worst part of running is the injuries and pain that come along with it. Do not let cramps, side stitches, or discomfort keep you off the road.


You do not need to lose your time remaining on the curb touching your toes, or pulling your legs in reverse to extend your upper leg muscular tissues. While there has been recent evidence that static stretching can prevent severe muscle injuries like tears or strains, such injuries are uncommon in runners. Holding a stretch long can even make your muscular tissues less powerful.

Instead, you can attempt dynamic stretching, which warms your muscle mass with duplicated activities. For joggers, an excellent workout might include squats, lunges, and “form drills,” like kicking your buttocks with your heels. While some expert (and even amateur) joggers speak highly of these pre-run warm-ups, no research studies show that dynamic stretching prevents injury.

So don’t get bothered if you don’t have time to warm up or stretch before running. If you like stretching before a run, go for it. Do not hold your stretches. Maintain your muscular tissues in motion to avoid straining them before you hit the road.

Side Stitches 

A side stitch is probably the worst way to ruin a good run. Runners who regularize their back are more likely to experience spasms in their abdomen. If you feel that a stitch is coming on, take a deep breath to support your back and attempt to run more vertically in an upright position.

While side stitches are usually really felt over the hip, sometimes they can be felt right up to the shoulder. But if the pain persists for at least a couple of minutes once you slow down, particularly if it’s about the left side of the body, it might indicate a heart attack. So don’t neglect it, beware and see a doctor.

Leg Cramps

Pains during a workout can result from over-excited nerve endings, possibly due to tiredness. Research studies of triathletes and ultramarathon runners have found that those suffering from cramping during a race tend to be runners who bolt from the beginning, setting a very early speed much faster than their typical training speed, embracing tiredness. They also typically have a background of the problem, suggesting that it’s primed to repeat the spasms once muscle cramps.

The good news is that treatment is straightforward. “Stretch the impacted muscular tissue,” stated Kevin Miller, an exercise scientist at Central Michigan College in Mount Pleasant. Stretching seems to quickly soothe the manic, misfiring nervous system links in the muscle.

Stretching seems to calm the manic joints of the nervous system in the muscle quickly. Some athletes speak highly of an ingest or more of pickle juice, which relieves cramps.


One of the most common running injuries entails the feet. The repetitive knocking off your heels and toes on the sidewalk can cause some real pains and discomfort. Numerous runners take pride in the sores, calluses, bruises, and loss of a toenail or two that unavoidably occur after logging mile after mile of their runs. Sadly, besides getting comfortable footwear and some first-class socks, there isn’t much one can do to stay clear of those types of injuries.

The bright side is that the discomfort of one of the most typical foot injuries, plantar fasciitis, can be relieved with a simple stretching plan.