Ask yourself: what was your activity level before you started running? If you’re coming off months (or years) of inactivity, jumping straight into running 5km without preparation is like going from squatting 60kg to 100kg overnight.

Sure, you might manage it once, but is your body ready for it?

When the forces applied to your body exceed your tolerance, injury becomes a real risk. So, if you’re struggling with aches and pains after a short period of running, the problem isn’t running itself—it’s your force tolerance.

How to Build a Sustainable Running Routine

If you’re committed to running but want to avoid discomfort or injury, here’s how to do it right:

1. DO Still Run (But Start Small)

You don’t need to stop running altogether! Instead, focus on gradually increasing the forces your body experiences. For some clients, this could mean starting with just 1-minute runs, then progressively adding duration minute by minute each week (whilst working to a ‘race pace’ that enables them to achieve their 5km target time).

Your running plan should align with your personal goals and current fitness level—don’t skip steps and be in too much of a rush!

2. Build Your Cardiovascular Base

Improving your running performance isn’t just about running. To support your cardiovascular fitness:

• Incorporate low-intensity, longer-duration cardiovascular exercise at about 70% of your maximal heart rate.
• Use low-impact equipment like a bike, rower, or cross-trainer to reduce stress on your joints while improving your stamina.

This approach helps you build a solid base without overloading your body.

3. Incorporate Resistance Training

Here’s the missing piece in many runners’ routines: strength training. To better tolerate the forces of running, your muscles need to be stronger.

Focus on:

• Foot and ankle: Exercises like calf raises and ankle stability drills.
• Knee and hip: Exercises like knee extensions; squat variations; hip abductions.
• Spine and core: Exercises like abdominal crunches and rotational exercises to stabilise your body as you run.

Strengthening these areas will not only reduce your risk of injury but also improve your running efficiency and performance.

The Bottom Line

Running can be an incredible way to improve your fitness—but only if you approach it with the right preparation and mindset. Gradually build your tolerance, improve your cardiovascular base, and include resistance training in your routine to enjoy pain-free, sustainable progress.