Bold start: Running can boost your health, but diving in too quickly can actually backfire and set you back. And this is the part most people miss...
We’re halfway through February, and you might be wondering when your 2026 health kick will finally take off—perhaps it’s time to join a running group. Running often looks like the perfect entry into exercise: it’s free, it’s outdoors, and it burns calories without needing a gym or fancy gear.
But physiotherapist and strength coach Kim Johnson cautions that leaping straight into a demanding running routine can cause more harm than good.
While running is excellent for cardiovascular health and weight management, the human body needs time to adapt to this high-impact activity. Each foot strike can generate two to three times your body weight of force, sending stress through your feet, ankles, knees, hips, and lower back.
"Running is a high-impact, repetitive sport, and the body needs time to get used to it," Kim emphasizes. "When someone jumps from nearly zero activity to running 5K, the tissues simply can’t keep up."
Most common issues stem from doing too much too soon—the body’s tissues can’t handle the rapid increase in load. Kim often sees shin splints, plantar fasciitis, Achilles irritation, knee pain, and lower-back flare-ups. All originate from the same root cause: the tissues aren’t equipped to handle the sudden, overwhelming demand.
People often chase efficiency and speed, but enthusiasm can outpace preparation.
Chilly conditions in particular can take a toll. Cold weather reduces blood flow to the limbs as the body prioritizes warmth at the core. With less circulating blood, muscles can stiffen, tendons lose elasticity, and joints feel tighter. Stiffer tissues don’t absorb impact well, heightening strain with every step.
Kim—also an ambassador for QLVR, a brand of running slippers designed for women—notes that running isn’t just about fitness. Even athletes at their peak can struggle if their bodies aren’t accustomed to the impact.
"Running is fantastic, but not when you go from zero to 100 overnight."
Another frequent hurdle for newcomers is ill-fitting footwear. Running places significant stress on the body, so shoes should be designed to absorb impact and reduce injury risk. A study in BMJ Open Sport & Exercise Medicine found that despite billions spent by the footwear industry on injury prevention and performance, most designs were developed for men and only scaled down for women.
Kim explains that too many people wear old, worn-out shoes, and the sudden increase in running volume increases injury risk.
Rather than forcing the body into long runs immediately, Kim suggests a four- to six-week preparatory phase. Build a base gradually through walking and ensure your footwear fits well.
Her simple rule for safe progression: never increase two variables at once. Pick either distance, speed, or frequency to grow, not all three. For the first four to six weeks, start with walk–run intervals—such as one minute of running followed by one to two minutes of walking—keeping total sessions around 20 to 25 minutes.
Increase running time slowly by no more than 10–15 percent each week, and include at least one rest or walk-only day between runs. The goal is consistency so you can keep running into March, June, and beyond.
Running isn’t your only option. Kim points out that strength training helps build muscle and support the body, improving running performance. The best exercises strengthen the running muscles and stabilize the joints. Strength is your insurance policy, even if cardio often steals the spotlight.
When you settle into a running rhythm, resist the urge to push past your limits. Your body will give clear early warnings if you know what to look for: persistent calf tightness, sharp or localized shin pain, heel pain in the morning, knee pain that worsens with or after a run, or a sense of heaviness and stiffness in the hips and lower back.
If you notice any of these signs, pause, don’t push forward, scale back, recover, strengthen, and re-progress.
Top strength-training moves for runners (2–3 times per week; 10–15 minutes can make a difference):
- Glute bridges: Lie on your back, knees bent, lift your hips and squeeze your glutes to strengthen glutes, hamstrings, core, and hip stability.
- Hip thrusts: Sit with your upper back on a bench or couch, drive your hips upward, and squeeze the glutes to build glutes and hamstrings.
- Split squats: Stand in a staggered stance, lower your back knee toward the floor while the front knee tracks over the ankle to strengthen quads and improve balance.
- Step-ups: Stand on a sturdy bench or step, push through the heel to lift your body, then step down.
- Dead bugs: Lie on your back with arms overhead and knees bent; lower opposite arm and leg while keeping your core engaged. Bird-dogs are another great option—start on hands and knees, extend the opposite arm and leg, hold, then switch sides.
- Light plyometrics: Gentle moves like marching in place or low-impact hops and skips can help.
In short, start smart, pace your progression, and blend running with strength work to protect your body and keep you running longer and stronger.
