At Better Days Physiotherapy and Sports Injuries Clinic in Castlewellan, County Down, we’re passionate about helping our community move better, feel stronger, and stay injury-free. Whether you’re running around Castlewellan Lake, tackling the Mourne Mountains trails, or just starting out on the roads near Newcastle, beginning a running routine can be one of the best decisions for your physical and mental wellbeing.

Here are seven essential tips from our physiotherapy team to help you start running safely, confidently, and enjoyably.

1. Set Clear Goals

Before you lace up your shoes, take a moment to decide why you want to run. Are you aiming to improve your cardiovascular fitness, lose weight, manage stress, or complete a 5K? Having a clear purpose will keep you motivated and help you track your progress. Start with achievable goals—like running for 10 minutes without stopping—and celebrate each milestone along the way.

2. Wear Proper Running Shoes

Your footwear can make or break your running experience. Wearing the right pair of running shoes helps absorb impact, supports proper alignment, and prevents injuries like shin splints or plantar fasciitis. Visit a reputable running store for a gait analysis and professional fitting. Remember, shoes wear out over time—typically after 600–800 km—so replace them when they start to lose cushioning or feel uncomfortable.

3. Mix Walking and Running to Start

If you’re new to exercise or returning after a break, start with a combination of walking and running. A simple approach is the “run-walk” method—run for one minute, walk for two, and repeat. This allows your muscles, joints, and cardiovascular system to adapt gradually while building endurance and confidence. Over time, you can increase your running intervals and reduce walking breaks.

4. Build Gradually

One of the most common mistakes new runners make is doing too much, too soon. A good rule of thumb is to increase your weekly running distance or time by no more than 10%. This gradual progression helps prevent overuse injuries and allows your body to adapt safely. Consistency, not intensity, is key in the early stages of running.

5. Listen to Your Body

A little muscle soreness is normal when you start a new activity, but sharp pain, swelling, or persistent discomfort are warning signs. Ignoring these can lead to injury. If something doesn’t feel right, take a rest day—or two—and consider booking an assessment with a physiotherapist. At Better Days Physiotherapy, we can help identify underlying issues, improve your running technique, and create a plan to get you back on track safely.

6. Prepare for Weather Conditions

Running outdoors means facing a variety of weather conditions. Dress appropriately by layering in cooler temperatures, wearing moisture-wicking clothing in the heat, and staying hydrated year-round. During warm weather, avoid running in the middle of the day, and in colder months, make sure to warm up properly before heading out. A little preparation keeps you comfortable and helps maintain consistency.

7. Focus on the Positive Aspects of Running

Running is as much mental as it is physical. Celebrate the small victories—your first 2 km, your longest run, or simply getting out the door on a tough day. Running offers many benefits beyond fitness: it relieves stress, improves mood, and provides time for reflection. Focus on how good you feel, not just how fast you go.

The Importance of Community Support

Starting a running routine can sometimes feel daunting. However, having a supportive community can make all the difference. Engaging with local running groups or friends can provide motivation and encouragement. Sharing your journey with others not only helps you stay accountable but also makes the experience more enjoyable. Together, we can celebrate our achievements and overcome challenges.

Final Thoughts

Starting a running routine is an exciting step toward better health. Take it slow, stay consistent, and remember that progress looks different for everyone. If you experience pain, tightness, or need guidance on injury prevention, Better Days Physiotherapy and Sports Injuries Clinic in Castlewellan is here to help. We proudly serve the Castlewellan and Newcastle areas, offering expert assessment, tailored rehabilitation programmes, and ongoing support to help you run stronger, safer, and happier.

Let’s embrace this journey together and make every step count!