By Dr Rebecca Robinson, Consultant in Sport and Exercise Medicine

The 2022 edition of the London Marathon has just been run, and the images of elated and exhausted runners may have encouraged some people to lace up their trainers for the first time, or to return to running after a break. If this relates to you, read on!

But how might you get started, and is running really all that good for us?
Below are five questions to ask, and five top tips to get started

1. Is running for me?

If your residing memories of running are school cross country races in the rain and snow, and the idea of pounding pavements fills you with dread- first consider if this is the right sport for you! Any physical activity or sport should be matched with what’s achievable in your day to day life, and what we enjoy, but if you’re tempted, give this a try.

Top tip:
The best ways to get started will depend on what works for you
If you prefer to go it alone, try couch to 5k which will guide you into a sustainable approach to running

Don’t be nervous of joining a club. This has social benefits as well as motivation, and is ideal if one day, you dream of entering a race. There’s a comprehensive link through England Athletics website: https://www.englandathletics.org/find-an-athletics-club/

Find friends who’ll meet for a run, or take your partner, child or relative. If running is not for them, a bike buddy is a good alternative, and the phenomenon of Parkrun brings a whole community to your running without the stresses of racing.

2. Is running good for me? My friends tell me it’ll hurt my knees!

The balance of evidence is that running is good for us- it’s a natural form of movement we begin as children. However, it’s a repetitive impact sport and new starters will need to let themselves build- up, whereas long term runners should also keep one ahead of injury and illness by ensuring their training is balanced with other forms of activity, strength training, and recovery

Studies have shown that running can help us from the health of our blood vessels (https://www.sciencedirect.com/science/article/pii/S073510971938369X) to our mental health – improving anxiety and stress as well as self-motivation (https://www.frontiersin.org/articles/10.3389/fpsyg.2021.624783/full)

And despite the myth, there’s no evidence of an increase in knee joint arthritis for recreational runners: https://bjsm.bmj.com/content/56/6/357

Sadly there are rare, reported events of harm in running, ranging from muscle and bone injuries to sudden death (Cardiac Arrest during Long-Distance Running Races | NEJM), however the benefits have been shown to significantly outweigh the harms for this form of exercise which millions of people now enjoy.

Top tip
Instead of running every day, build up to 3 days initially and add strength and conditioning at the gym or through yoga or Pilates on the other days. Don’t forget about maintaining mobility too
If you have a health concern – such as asthma, diabetes or a heart condition, see your GP or a sports medicine doctor to help to check your health and find the entry level of running that’s right for

3. So what’s to gain?

The benefits of running are both scientifically shown and individually reported, everyone’s heard of the “runner’s high,” but the joys of running are unique to each person who laces up their shoes:

Training in running will increase your:

-cardiovascular and respiratory fitness (the ability of the body’s heart and lungs to match the demands of high intensity activities and consume oxygen to power the process
-musculoskeletal capacity – the strength of the muscles driving running: from our legs to the powerhouse of our gluteal muscles and core
-physiological capacity to endurance including the body’s ability to withstand fatigue
-well-being. From improving conditions such as anxiety and depression to social benefits of being outdoors and part of the running community

Top tip
Use wearable technology to track your progress. Many makes of running watch are available to track everything from your heart rate to how much your ability to use oxygen is improving (such as Garmin, Suunto and Fitbit watches), or an Oura ring can help monitor fitness plus sleep and wellness too. Keeping a log (Training Peaks) or a journal, too can be a great to track your own journey too https://www.performance-journals.com/collections/frontpage

4. This sounds great! But can you have too much of a good thing?

Yes you can. Running can be a wonderful hobby, or sport, but doing too much can leave the body struggling to recover, which can result in injury or illness (‘watch this space’ for blogs on injury and under-recovery)

Regular runners will know that it’s in the ‘rest’ period between harder training, and the next run, that the magic happens. The hard training itself stresses the body’s systems, from physiology of the heart and lungs, to the demands on muscle and bone health, and when the stress is removed, the body begins the process of adaptation – becoming stronger and ultimately, able to move faster. This isn’t a linear process, as any seasoned runner will tell you. It requires good fuel, hydration and a training plan.

If you love running, you can begin to plan goals as you improve, and consider a running coach to help you reach your aims

Top Tip
Take a regular self-check on how your relationship with running is going. Combining how you feel with your wearable tech’s information is the best way to assess whether you need a break. If you’re becoming tired and don’t feel that you’re recovering, have a couple of days off. If there’s a niggle that wasn’t there before, take the same approach and consider seeing a sports therapist or physiotherapist

5. But I have mobility needs, now what?

There’s a form of fast movement out there for many different needs
Check out Parasport’s resources for everything from running for the visually impaired to wheelchair races https://parasport.org.uk/sports/running-and-jogging

Top tip
Even if this doesn’t apply to you, consider supporting someone to run their way in your local community. You might choose to be a guide-runner or volunteer for https://5kyourway.org

Article written by: Dr Rebecca Robinson

Dr Rebecca Robinson is a consultant in Sport and Exercise Medicine, treating runners at all levels, with special interest in running injuries, female athlete health and helping athletes overcome relative energy deficiency (RED-S) and overtraining – practicing at Marylebone Health Group London and Orthteam Manchester.

She is a keen runner and has represented GB in the marathon and mountain running.