HOW TO START RUNNING WITHOUT INJURY

An Emirati Magazine publication – Released on Jan 07th, 2026 | www.emiratimagazine.com

Starting a running routine is a great way to improve fitness, but doing too much too soon often leads to injury. Begin by building a base with walking or walk–run intervals to allow your muscles, joints, and tendons to adapt gradually. Invest in proper running shoes that suit your foot type and running surface, as poor footwear increases stress on the body.

Always warm up with dynamic movements like leg swings or brisk walking, and cool down with gentle stretching. Focus on good form—run tall, keep your shoulders relaxed, and avoid overstriding. Increase distance and intensity slowly, following the 10 percent rule to prevent overuse injuries. Rest days are just as important as training days, giving your body time to recover and grow stronger. Listen to your body; discomfort is normal, but persistent pain is not. Consistency, patience, and proper recovery are key to running safely and injury-free.