You have thought about it more than once. Maybe you walked past Southwark Park on a Saturday morning, watched people moving along the paths, and thought — could I do that? And then, almost immediately — no. I would hurt myself. I am not that kind of person.
Both thoughts are understandable, but the research on who gets injured running, and why, tells a different story to the one most beginners assume. Running does not require a background in athletics, an expensive gym membership, or an existing level of high fitness. It simply requires a steady, repeatable progression that respects how the body adapts to mechanical load.
Running has real benefits — but beginners need time to adapt
Running-related injuries do occur in beginners, but that does not mean running is inherently unsafe. A systematic review of prospective studies estimated around 17.8 running-related injuries per 1,000 hours of running in novice runners, compared with around 7.7 in recreational runners. Importantly, these figures describe incidence; they do not prove that one specific training error causes most injuries.
Cardiovascular fitness can improve relatively quickly, while tendons and other connective tissues respond to repeated mechanical loading over a longer timescale. Human tendon research shows that loading stimulates collagen synthesis and turnover, but adaptation to chronic loading occurs progressively rather than after only a few sessions (Kjaer et al., 2009).
Think of it as a gap between feeling fitter and tissue capacity. Your aerobic system adapts rapidly, which can make running feel easier early on. But if training volume or intensity increases before connective tissues have reinforced their capacity, the likelihood of overload rises. A gradual, repeatable progression is generally more sensible than making large jumps simply because a run felt comfortable.
4 practical steps you can try now
1. Start with run-walk intervals
Run-walk intervals are a practical way to start. The NHS Couch to 5K programme, for example, introduces running through short running intervals separated by walking, with recovery days between sessions. This makes the amount of running easier to control while you become accustomed to the activity. It should be viewed as a practical beginner framework rather than a proven injury-prevention formula.
2. Add some simple strength work
Strength training can be useful alongside running rather than waiting until something feels sore. In a 2024 randomised trial of novice recreational runners, a supervised hip-and-core exercise programme was associated with fewer lower-extremity injuries compared to a static-stretching control group. That does not mean every runner needs an elaborate gym programme, but simple exercises — such as single-leg glute bridges, step-downs, or calf raises two to three times a week — can support lower-limb load capacity.
3. Get a sense of your ankle movement
Stand facing a wall and move one knee forwards over your foot while keeping the heel on the floor. This simple knee-to-wall movement can give you a rough comparison of ankle dorsiflexion between sides. If one side feels markedly more restricted than the other — particularly if you also have symptoms — it may be worth exploring further. A mobility difference on its own does not predict whether you will develop a running injury.
4. Increase gradually — do not obsess over a magic percentage
You may have heard that running volume should never increase by more than 10% per week. However, the evidence does not support treating 10% as a universal, protective threshold. A 2022 systematic review covering 36 studies and more than 23,000 runners concluded that evidence linking specific training parameters to running injuries is inconsistent. The practical message is simpler: avoid sudden, dramatic jumps in distance, pace, or frequency, and adjust your progression according to how your body recovers.
When to get a clinical assessment
Starting from scratch or returning after a long break is a sensible time to understand your baseline movement. It is particularly worth seeking an assessment if:
- You have a previous injury to your knee, hip, Achilles tendon, or lower back that has previously interrupted your activity.
- You experience localised pain that persists for more than 24–48 hours after a run.
- You feel a sharp or catching sensation during running that alters how your foot strikes the ground.
- You notice marked stiffness in your lower back, hips, or feet that does not ease after moving.
- You have tried running previously and had to stop around week three or four due to the same recurring issue.
Where do osteopathy and movement assessment fit?
At Momentum Body Clinic, the purpose of a running assessment is not to hunt for a single "root cause" or tell you that your body is out of alignment. Running injuries are multifactorial. An assessment is designed to understand the combination of factors that may be influencing your movement — including your recent training progression, past injury history, joint mobility, tissue tolerance, and single-leg stability.
Where joint restrictions or soft tissue tightness are present — such as restricted thoracic rotation, hip mobility limitations, or calf tension — hands-on osteopathic mobilisation and sports massage may help improve comfort and movement quality. When combined with load management and clear, individualised exercise advice, this creates a supportive environment for your body to adapt to the demands of running.
Our Southwark Park clinic is situated at the Athletics Track Gym on Hawkstone Road (SE16) — directly alongside a working running track used by beginners and club runners alike. We also provide consultations at our Telegraph Hill clinic on Kitto Road (SE14).
Book Initial Osteopathy
Whether you are taking your first running steps, returning after a break, or managing an uncomfortable joint, an initial osteopathy consultation can help clarify how your body is managing load and establish a realistic, individual plan.
Prefer to ask a question first? Contact Momentum Body Clinic .
- Part 1: "I'm Not a Runner" — How to start running safely in South East London (you are here)
- Part 2: Your first few weeks of running: what to expect and what is normal
- Part 3: 3 common running problems in new runners — and the factors that may contribute
- Part 4: Running after 35: what changes and what stays trainable
- Part 5: Your first 5K in South East London — A practical 8-week run-walk plan
Research and guidance
- Videbæk S, Bueno AM, Nielsen RO, Rasmussen S. Incidence of running-related injuries per 1,000 h of running in different types of runners: a systematic review and meta-analysis. Sports Med. 2015;45(7):1017–1026. PMID: 25951917.
- Kjaer M, Langberg H, Heinemeier K, et al. From mechanical loading to collagen synthesis, structural changes and function in human tendon. Scand J Med Sci Sports. 2009;19(4):500–510. PMID: 19706001.
- Lee DC, Pate RR, Lavie CJ, et al. Leisure-time running reduces all-cause and cardiovascular mortality risk. J Am Coll Cardiol. 2014;64(5):472–481. PMID: 25082581.
- Pedisic Z, Shrestha N, Kovalchik S, et al. Is running associated with a lower risk of all-cause, cardiovascular and cancer mortality, and is the more the better? A systematic review and meta-analysis. Br J Sports Med. 2020;54(15):898–905. PMID: 31685526.
- Fredette A, Roy J-S, Perreault K, et al. The association between running injuries and training parameters: a systematic review. J Athl Train. 2022;57(7):650–671. PMID: 34478518.
This article provides general information and is not a diagnosis or personal medical prescription. Last clinically reviewed: 28 September 2026.