From first steps to your lower limb biomechanics: here’s everything you need to know to start running, reduce your injury risk, and help make running an enjoyable lifelong habit.
Whether you’re lacing up for your very first 5km or getting back into a routine after a break, running is one of the most accessible and rewarding forms of movement. As physiotherapists, we think it may also be one of the most misunderstood.
It may look simple from the outside (just putting one foot in front of the other, right?), but beneath the surface, running is a highly coordinated full-body activity that places unique demands on your muscles, joints, bones, and even your mindset.
Our physios work with runners every day, from nervous beginners to experienced marathoners, helping them recover from injuries, improve their form, and reach their fitness goals. In this guide, we’ve brought together two of the essential pillars of running: the foundational how-to (getting started, staying motivated, and training smart) and the biomechanical know-how (how different parts of your body move and perform when you run).
First: Setting Yourself Up For Running Success
Before you even hit the pavement, the foundations of your running journey start at home. This means having the right gear, the right plan, and the right mindset. These early decisions will shape your comfort, progress, and long-term injury risk more than most people realise.
Many beginner runners get caught up in how far or how fast they should be going, but here’s the truth: success actually starts with how well you prepare. Here’s what you should look into:
1. Gear that works with your body, not against it
You don’t need the flashiest shoes or high-end tech to call yourself a runner, but you do need gear that supports your body, helps prevent common injuries, and keeps you comfortable enough to want to run again tomorrow.
-
Shoes
Running shoes should match your foot shape, size, and running style. A well-fitted pair can help stabilise your foot and ankle, reduce excessive joint loading, absorb shock with every step, and improve your stride by encouraging better alignment and gait. Shoes that are worn out, too tight or loose, or unsuited to your foot type can contribute to injuries, especially around the ankles, knees, and hips. If you’re unsure what’s right for you, visit a specialist running store or ask your physio or podiatrist for guidance.
-
Socks
Blisters and hot spots can sideline even the most motivated runner. Choose socks made from moisture-wicking materials, such as merino wool or technical synthetic blends. These help regulate temperature, reduce sweat, and prevent friction-related skin damage.
-
Clothing
Look for lightweight, breathable fabrics that allow a full range of motion and wick sweat away from your skin. Comfort matters — if your clothes chafe, ride up, or restrict movement, running quickly becomes a chore.
2. The right plan (not just a running schedule)
Without a clear goal, it's easy to become stuck in an unstructured cycle that can lead to burnout or injury. Use the SMART framework to set a goal that’s:
- Specific: “I want to run for 30 minutes without stopping.”
- Measurable: “I want to complete 5km in under 35 minutes.”
- Achievable: “I’m starting with two runs a week, then building up.”
- Realistic: “I’m allowing 10–12 weeks to get there.”
- Timely: “I’ll reassess my progress every month.”
From here, build a training plan that includes:
- Gradual progress (using the 10% rule to avoid overtraining)
- At least one rest day per week
- A mix of running, cross-training, and strength work
- Your physio can help personalise this plan based on your current fitness, injury history, and goals.
3. Your mindset is just as important as your muscles
Running is a mental game as much as it is a physical one. Expect setbacks, slow days, and moments of doubt, especially in the early stages. This is normal. Many of the runners we support never imagined they’d finish a 5k or marathon - until they did. Trust the process, and keep reminding yourself why you started. Also, where possible, avoid the comparison trap. Every runner started where you are. Stick to your journey.
4. Warm-up + recovery = better performance and fewer injuries
Warming up raises your core temperature and prepares your muscles, joints, and nervous system for the task ahead. Try dynamic movements like leg swings, lunges, and light jogging.
Recovery is where progress happens. Don’t skip it. Research shows that active recovery (gentle walking, cycling, or movement) helps reduce soreness and improve next-session performance better than complete rest.
Note: always listen to your body. Niggles are warning signs that something may be about to go wrong or an injury could loom.
5. Strength, balance and mobility work isn’t optional
Running is a high-impact, high-repetition, and highly demanding activity. Supplementing your running with strength training:
- Improves running economy and form
- Reduces your risk of overuse injuries
- Helps you run faster and longer with less effort
Focus on your glutes, hamstrings, quads, calves, core, and upper body strength. Aim for two strength sessions per week. Start light, progress slowly, and maintain consistency. Add balance and mobility work to the mix, especially if you're prone to ankle or knee issues.
Understanding the Body in Motion: How Each Region Contributes to Your Run
Running isn’t just a “leg” activity. Every joint plays a role — from how your foot hits the ground to the position of your head. Let’s look at the kinetic chain of running.
Ankles: your shock absorbers and springboards
Your ankles are responsible for absorbing impact, maintaining balance on one leg, and helping you push off efficiently into your next stride. Limited ankle mobility or strength can affect everything up the chain.
Common injuries you may encounter include:
- Ankle sprains: often due to rolling the foot outward or inward
- Stress fractures: small cracks from repetitive impact
- Achilles tendinopathy: inflammation or damage due to overload
Prevention tips:
- Strengthen your ankles with targeted exercises
- Address Achilles tightness. Even mild restriction can change your gait
- Choose supportive footwear that limits excessive rolling
Knees: where forces are absorbed and transferred
Your knees act as a shock absorber and lever system. They bend with each step to help dissipate forces. They’re also a common site of overload injuries.
Key muscle groups involved in running:
- Quads (knee extension)
- Hamstrings (knee flexion)
- Glutes and hip muscles (stability and rotation control)
- ITB (iliotibial band) for lateral knee stability
Common running injuries:
- Runner’s knee (PFPS): pain at the front of the knee
- Patellar tendinitis: irritation of the tendon between the kneecap and shin
- ITB syndrome: outer knee pain from rubbing or tension in the band
Prevention tips:
- Don’t ramp up too quickly
- Stretch and foam roll your ITB
- Have your gait assessed if knee pain persists
Shoulders: the hidden player in your running form
While they’re not pushing off the ground, your shoulders and arms play a significant role in maintaining posture, transferring energy, and facilitating breathing. Poor upper body control can cause:
- Rotator cuff strain
- Trapezius tension from hunching
- Arm swing inefficiencies that waste energy
Optimise shoulder function by:
- Keeping your shoulders relaxed (not hunched!)
- Training your core to support better posture
- Incorporating upper-body strength on cross-training days
- Watching for fatigue-driven form breakdowns during long runs
The head: your posture anchor
Your head weighs around 4kg, and when it’s out of alignment, that weight places massive strain on the neck, shoulders, and spine. Common issues we see include a:
- Forward tilt (common when tired): leads to slumped posture and restricted breathing
- Backwards tilt: strains the neck and cervical spine
Form tips:
- Keep your chin parallel to the ground
- Pull your head tall like a string is lifting you upward
- Keep your gaze forward, not down
Practical Tips From Physios (That You Won’t Get From a Running App)
Here are some extra tips to support your running journey that we wish every runner knew:
If something hurts, don’t run through it, even if it’s “not that bad.” Get it assessed early.
Change up your surfaces: grass, trails, tracks, footpaths. Each surface stresses your body differently, and this change can reduce repetitive strain.
Make it social. Running with others boosts motivation, accountability, and fun.
Vary your training. Don’t just run. Include strength, cycling, swimming, and hiking. It all helps.
Stick with it! Running gets easier over time, but it also gets more rewarding. You don’t have to be fast - consistency is key.
When to See a Physiotherapist
We recommend booking an appointment to see one of our physios here at PhysioCentral in Hong Kong if you’re:
- Getting persistent pain during or after runs
- Unsure whether a past injury has healed properly New to running and want to start strong
- Training for a race and want to optimise your form
- We’ll assess your gait, strength, flexibility, and biomechanics to help you run longer, faster and pain-free.
Book your appointment with us online here or call us on +852 2801.4801