A Beginner’s Guide To Running : Part 2

Running can come with some common complaints, but with the right management, these shouldn’t hold you back.

In this post I will talk about common complaints that running beginners experience as well as some tips to help reduce your risk of injury.

Injury Prevention : 4 Tips To Reduce Your Risk Of Injury

A Dynamic Warm Up

A dynamic warm up and cool down is key to reducing your risk of injury.

Try to follow this quick warm up before you go for a run:

  • Slow jog 2x 50m
  • Walking lunges 20x
  • Squat 10x
  • High knees 20x

After you’ve finished, some gentle walking afterwards is enough.

Try finishing your run a few hundred metres from home and walk the rest of the way back.

Injury Prevention : Foam Rolling

If you are after something more preventative, you can follow our foam rolling stretching video once or twice a week too! This will help your muscles recover quicker.

Click here – foam rolling: 8 of our best foam rolling exercises


If you feel like you have sore muscles afterwards, this is completely normal! It’s called delayed onset muscle soreness (or DOMS).

This just means your muscles are getting used to a new form of exercise.

The soreness will feel like a dull ache, but it should go away within a couple of days. Read more about DOMS here.


If you are getting more specific pain in one area, then you can try the RICE principle (rest, ice, compression, elevation) and see if it improves over time.

Otherwise, if the niggles are sticking around, it might be a good idea to go and see your local physio!

Common Complaints For Running Beginners

Some common complaints that may occur when you start running include:

1. Blisters

These are quite common when starting out running. Make sure your shoes are designed for running/exercising and if you have bought new ones, wear them in before you run in them! Two pairs of socks or blister band aids from your local chemist can also help.

2. Calf Pain

Often due to tight (or weak) calves. Try stretching your calves as needed before/during/after your runs to get some relief. Adding calf strengthening exercises focusing on strength through range as well as calf endurance can be a key piece to the puzzle.

3. Shin Splints and Sore Knees

Shin splints and sore knees are other common complaints when starting to run. This can be because the running load was increased too quickly and your body is struggling to adapt. You may find this post helpful Shin Splints : What Are Shin Splints

If you experience these problems, it can be frustrating when you are trying to improve your running.

However, don’t let them hold you back! Make an appointment with your physio for treatment, advice and running-specific exercises, and keeping you on the pavement if we can.

If you are unsure about the process or any injuries you may have, feel free to book an appointment at Phyx. Physio + Pilates in Grange, Adelaide and we can work through it together.

You can book an appointment online here or ring us on 8356 1379

You may also find our Beginners Guide To Running : Four-Week Running Program a useful read.

Hope this has help and happy running!


Sophie Bammann

(B. Physiotherapy)


*This advice is general in nature, please consult with your healthcare professional before starting a new exercise routine. Remember to listen to your body and stop if you experience any pain or discomfort.

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