Beginners Guide To Running: Four-Week Running Program

Have you wanted to get into running but never know where to start? Scared of injury? Worried you won’t enjoy it? Well, this blog post is for you!

The benefits of running are well known; improve your fitness, strengthen your muscles, have strong and healthy bones and maintain your weight.

Starting any new exercise can be overwhelming, but especially running when there are so many factors that come into play – pace, duration, intensity, distance, time!

The First Test

It’s important to start slowly and gradually increase the load in order to avoid the risk of injury.

A good starting point is to make sure you can maintain a brisk walk for at least 30 minutes before starting. Can’t do this? No problems, we all have to start somewhere.

Try to gradually increase your walking over the next week or two and then get started.

Getting into running can be overwhelming, so don’t be too hard on yourself. Your body will need time to adjust to a new form of exercise and your muscles may get a little sore at the start – but don’t fret!

We have made a free, four-week running program for you – as planning for success is key!

Starting Out

Before you start out, make sure you:

  1. have supportive running shoes
  2. you are well hydrated
  3. you begin with a dynamic warm up (and cool down).

The key to injury free running is easing into it gently. Along with a proper warm up/cool down, you want to start running at a slower pace over a shorter distance.

This allows your body to adapt to the new load of running, and it can be gradually increased with time. This can be tricky to determine!

Four-Week Running Program

A great place to start is to alternate with running and walking. This has been outlined on the planner for you – so there’s no need to think about! Just lace up your shoes and hit the pavement.


Be patient, as your body needs time to adjust to the new running load!

*Expect to feel a little muscle soreness as your body gets used to running however if the niggles are still sticking around, go and see your local physio.

Running Apps

Some engaging apps that might also help to boost your motivation include Strava or MapMyRun. This way you can look back and feel accomplished as your time and pace gradually improves.

I hope these tips where helpful and gave you confidence to start running.

If you’re starting out running and would like the assistance of a Physiotherapist, feel free to call the clinic on 8356 1379 or book an appointment online.


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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