I started running in 2024 and honestly, I haven’t looked back. From my first breathless 3K lap of the Tan (for anyone not in Melbourne, this is the Royal Botanic Gardens) to running a hand full of 10Ks and completing City2Surf, I’ve discovered that running is something I truly love – and I know it’ll be a part of my life for a long time. There’s something really addictive about being outdoors and seeing new places, having the ability to go as fast or as slow as you want (and as far as you want) and getting to enjoy the activity either solo or with friends (preferably followed by coffees and pastries!).
But I’d be lying if I said it was all smooth sailing.
In my first eight months of running, I racked up an impressive list of injuries: IT band syndrome (not once but twice), Achilles tendinitis, a hip flexor strain and even severely swollen ankles. At one point I was limping into my car wondering if I’d broken myself beyond repair. Spoiler: I hadn’t, but I did have a lot to learn.
So if you’re thinking of getting into running, or you’re still in those early months, here are three things I wish I’d understood sooner that would have saved me from so much pain – literally.
- Manage your Milage (and Your Overall Load)
Yes, yes, it sounds obvious. But hear me out: this is where most of my injuries happened, and I know I’m not alone here.
I got super excited when I started running, adding way to many extra kilometres, running faster and throwing in plyometrics at the gym. These things aren’t bad on their own or when phased in appropriately, but doing it all at once accumulates a lot of load. It’s not just about what you run, it’s about your total load i.e. other sports, gym, walking, work stress, sleep, nutrition etc.
The general rule of thumb I live by now is not to increase your weekly running (and total load) volume by more than 10–15%. But beyond this, I’ve learned to schedule deload weeks, and most importantly, to actually listen to my body. Feeling sore, tight or extra tired? That’s feedback which tells me not to push through blindly.
One of the biggest game changers for me was actually following a running plan. I resisted it at first, but using the Runna app has made a huge difference. Like other services out there, Runna manages my mileage, schedules in deload weeks and allows me to adjust my training based on my goals, experience level and schedule. It takes out the guesswork and helps me stay consistent without overdoing it.
2. Easy Runs Need to Be Easy for You
This one is huge. And I definitely got it wrong at first.
When I started seeing “easy run” on my plan, I interpreted it as “not all-out.” But the reality is that an easy run should feel genuinely relaxed – you should be able to talk, breathe comfortably and finish feeling refreshed. It should NOT wipe you out for the day. A general rule of thumb that helps me assess whether my run was truely “easy”, is that I feel like I have still have more to give after finishing up a run (i.e. I’m not breathless or going through a huge endorphin rush you’d expect from HIIT). I also tend to stick to lower Zone 2 (if you don’t know about heart rate zones, don’t fret, you can 100% go by feel). Crucially, an easy run pace is different for everyone.
Whether your easy run pace is 4:30/km or 7:00/km, it doesn’t matter. What matters is that it’s easy for you. This not only helps your aerobic base develop, it also protects you from burnout and injury. Once I truly embraced this (and stopped caring what other’s might think), everything improved – my recovery, my endurance, my love for running.
3. Nutrition Is a Game Changer
Running makes you hungry. Sometimes very hungry. And if you’re like me, that might catch you off guard.
When I first started, I didn’t adjust my eating habits at all. I’d head out for a run, come home starving and then get frustrated when I felt starving at work. I’ve since learned how important it is to fuel your runs, especially with carbohydrates.
Now, I (try to, sometimes I slip up) plan for a small carb-based snack before a run, especially if it’s first thing in the morning. If I’m going for longer than 60 minutes, I’ll bring a gel or something similar. And within 60 minutes of finishing my run I make sure to rehydrate and have a balanced meal that has lots of carbs, protein and healthy fats. Not only does this help me feel better during and after the run, but it also supports my recovery and keeps me more energised overall, and avoid that 3pm crash. Under-fuelling is a fast track to fatigue and injury, trust me. What’s more, all of my best runs have not being on an empty stomach!
For those who don’t like the feeling of food jiggling all around your stomach, I hear you! But this can be avoided by eating small amounts and/or giving yourself 30-90 minutes to digest your food. And if you need to wake up early and get out the door straight away, then you’ll need to have a higher carb dinner (hello pasta and rice!) and really nail your post run nutrition – electrolytes, carbs, protein etc.
Final Thoughts
I’m definitely not a running expert. I’m still proudly an amateur, just someone who loves it and wants to keep improving. But since following these principles after my last injury in October 2024, I’ve remained injury-free (touch wood) and I’m on track to complete my first half marathon in just a few months!
Running is incredible. It’s freeing, challenging, meditative and honestly kind of addictive (in the best way). But it’s also a sport, and like any sport, it requires respect.
If you can start with these three things in mind: managing your training load (ideally with a plan!), keeping easy runs truly easy and fuelling your body, you’ll be giving yourself a huge head start.
Lace up, go slow, fuel up, and enjoy the run. You’ve got this.
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