Couch to 5K Without the Aches – Injury Prevention for New Runners
Starting the Couch to 5K journey is a fantastic step toward a healthier, more active lifestyle. But as exciting as this new routine may be, your feet and legs may not be as prepared as your motivation is! It’s common for new runners to encounter problems like shin splints, arch pain, heel discomfort, and sore joints—especially if you jump in too fast without proper care.
But don’t worry. With a few simple habits and a little expert help, you can run safely and confidently.
🏃 New Runner Essentials:
- Start gradually—and listen to your body.
The Couch to 5K programme is designed to build you up slowly, but it’s still important to rest if you experience consistent pain. A little soreness is normal, but sharp or persistent pain is not. - Choose the right footwear from the start.
Wearing your old gym trainers might seem fine at first—but incorrect footwear can quickly lead to problems. Our Biomechanical Pathway helps you identify what kind of support your feet and legs really need, helping you avoid injury before it starts. - Stretch before and after each run.
Dynamic warm-ups and post-run stretches are your best defence against stiffness and strain. Calves, hamstrings, hips, and arches all need attention! - Monitor your skin and nails.
As your mileage increases, so does the risk of blisters, cracked heels, or ingrown toenails. Our Traditional Podiatry team can help you keep your feet healthy and comfortable—because even beginners deserve expert care. - Don’t ignore the signs. Early intervention is key.
If you notice pain in your heels, arches, knees or hips, book onto our biomechanical pathway. Often, simple tweaks to your footwear or movement patterns can make a world of difference.
🌟 Running should feel empowering—not painful. Whether you’re just starting out or on week 9 of your plan, we’re here to support you.
👟 Book a visit to The Foot Room and take your first steps with confidence. We’ll help you stay on track—literally!
