Taking the first steps with confidence

Whether you’ve taken a few weeks off due to injury, had a busy period at work, or are returning after having a baby, getting back into running can feel daunting.

The good news? A gradual return can help rebuild confidence, improve fitness, and reduce the risk of injury.

Start slowly

One of the biggest mistakes runners make is trying to pick up where they left off. Your body needs time to adapt again.

Consider:

• Alternating walking and running
• Starting with shorter distances
• Running at a comfortable pace
• Allowing recovery days between runs
• An effective dynamic warm up beforehand

Listen to your body

Some muscle soreness is normal when returning to exercise, but persistent pain isn’t something to ignore.

Pay attention to:

• Pain that worsens during a run
• Persistent aches lasting more than a few days
• Swelling or reduced movement
• Changes to your normal running pattern

Strength matters

Running places demands on your muscles and joints. Including strength exercises can improve performance and help prevent injury.

Focus on:

• Glutes and quads
• Core muscles
• Calves
• Hips

When to seek support

If you’re struggling with recurring pain, previous injuries, or concerns about returning to exercise, physiotherapy can help identify underlying issues and create a personalised plan.

Ready to get back to running?

The team at wellbeing that works can help you return to the activities you enjoy safely and confidently through guided treatment and specialised recovery plans.

Book an appointment today!

Author: Liam Belton, Senior Physiotherapist. HCPC Registered PH138199

Disclaimer: The information provided is for general guidance only and is not a substitute for individual assessment or clinical advice. Please consult a qualified health professional for personalised care.