Medically reviewed by M. Thurairaj, Registered physiotherapist. · Last reviewed June 2026.
Why beginners get injured
Running loads the legs, feet and hips repeatedly, and the tissues need time to adapt to that. New runners often do too much too soon, increasing distance or pace too quickly, which is the classic cause of beginner niggles like shin splints, knee aches and tendon problems. Enthusiasm is great, but the body has to catch up gradually.
Starting sensibly
Build up gradually, increasing distance slowly and not adding lots of speed and distance at once. A run-walk approach works well at first, and rest days let the body adapt. Decent running shoes and softer surfaces help. A beginner programme that increases load steadily, like a structured couch-to-distance plan, takes the guesswork out and reduces the injury risk.
Recovery and massage
Gentle movement, stretching and rest support your body as it adapts to running. Massage can ease the muscle tightness and soreness that come with starting out, helping the legs feel fresher, especially as you build up. Some early soreness is normal; sharp pain, a niggle that worsens, or pinpoint bone pain should be addressed rather than run through, to avoid a setback before you have built the habit.
Key takeaways
- New runners often get hurt by doing too much too soon
- The body needs time to adapt to running load
- Build gradually, use run-walk, rest, and wear decent shoes
- Massage aids recovery; address sharp or worsening pain early
Frequently asked questions
Why do new runners get injured so often?
Usually from building up too quickly before the body adapts to the repetitive load. Increasing distance gradually, using run-walk and resting reduces the common beginner niggles.
How should a beginner start running?
Build up gradually with a run-walk approach, increase distance slowly, take rest days, and wear decent shoes. A structured beginner plan reduces the injury risk.