Getting Started with Running: A Beginner’s Guide from Aligned For Life Chiropractic
Running is one of the most accessible ways to improve your fitness, boost your mood, enjoy the outdoors with the Surrey Hills being a great place to do that. But if you’re new to running, knowing how to start safely and avoid common injuries makes all the difference.
At Aligned For Life Chiropractic, our sports chiropractor Paul Fraser (ICSC‑qualified) has years of experience helping runners move better, recover faster, and build confidence in their training. Here’s a simple, realistic guide to help you begin your running journey.
A Simple Weekly Running Schedule for Beginners
Golden Rule no. 1: Consistency beats intensity. A good starter structure is:
· 2–3 runs per week, with rest days in between
· Initially think time rather than distance with 15-20 minutes per workout which will work out as approximately 1 – 1.5 miles.
· Run–walk intervals (e.g., 1 minute running, 1–2 minutes walking) for the first few weeks.
· One longer, easy run at conversational pace (usually at the weekend)
· Optional cross‑training day which might include: yoga, Pilates or the gym
· If you prefer a structured plan, Couch to 5K is excellent — gradual, achievable, and designed to prevent overload.
How Fast Should You Increase Your Mileage?
Golden rule no 2: no more than 10% increase per week.
When to Stretch — and How to Warm Up Properly
Golden rule no. 3: Warm up before you run by doing a 5-10 minute brisk paced walk, a small amount of dynamic stretching is OK. Only statically stretch at the end of the run which, would include: calves, hamstrings, quads, gluteus muscles, hip flexors and adductors.
Stretching at the end of a run helps to reduce muscle aches that you may experience the following day.
Choosing the Right Running Trainers
Golden rule no. 4: Buy the ones that feel the most comfortable
Running shops often have a good range of shoes to try on and the opportunity to use a running machine to see if they feel comfortable. The staff and the shop will be able to help advise you on what brand might suit you best. Avoid getting too hung up on gait analysis, it’s not as reliable as you think, choose the shoe that feels the most comfortable to you.
Buy the shoes from the running shop, don’t get them online just because they’re cheaper. Shop local be integrous. Many shops will have runs that you can join and be part of a community.
The research categorically shows that initial cushioning sensation on trainers lasts about 100 miles, after that the cushioning stays fairly similar. You don’t need to replace your trainers every few hundred miles. You only need to replace them when they’re very tatty or obviously falling apart.
DO NOT BUY CARBON PLATED TRAINERS WHEN YOU’RE A NOVICE RUNNER. THEY WON’T WORK FOR YOU AND HAVE A SMALL INCREASED CHANCE OF CAUSING STRESS FRACTURES IN THE FOOT!
Extra Tips for New Runners
· Run slowly — most beginners go too fast
· Don’t compare yourself to others
· Mix in softer surfaces (grass, trails) to reduce impact
· Stay hydrated, especially in warmer months. You don’t need a running hydration vest for shorter runs.
· Celebrate small wins — your first mile, your first non‑stop run, your first parkrun
· And speaking of parkrun — Dorking (Denbies) and the surrounding area have fantastic local events. They’re friendly, supportive, and perfect for beginners.
· Your body adapts to running gradually. Increasing distance too quickly is the number‑one cause of beginner injuries. Keep your pace easy, build slowly, and don’t worry about speed yet.
What to Do If You Start Getting Niggles or Injuries
Golden rule no. 5: If you don’t want a running injury, don’t run. Unfortunately, up to 90% of novice runners (1st year) get some kind of injury or niggle. Small aches are normal; sharp or persistent pain is not. If you do get an injury stop running initially and get assessed early. This allows us to get you back up a running ASAP and, in many cases, we’ll manage to keep you running even with certain injuries.
As an ICSC‑trained sports chiropractor, Paul specialises in diagnosing running‑related injuries, improving joint mobility, treating soft‑tissue irritation, and correcting movement patterns so you can return to running safely and confidently.
Whether you’re aiming for your first 5K or simply want to enjoy running without discomfort, we’re here to help you move better, feel stronger, and stay aligned for life.
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