NCTV Episode 125
Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode includes:-
- Why running injuries happen
- How to build up gradually
- The art of the run-walk
- Strength & rest matter
- Don’t ignore niggles
Transcript
If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-
Hello and welcome to NCTV Episode 125.
Now, as I’m filming this, we’re into April, the days are longer, the weather’s improving (occasionally!), and many people are feeling that urge to get moving again.
Whether it’s inspired by spring, a new goal, or even events like the London Marathon, lots of people are either starting running… or getting back into it after a bit of a break.
And while running is brilliant for your health, it does come with one small catch…if you do too much, too soon, your body will let you know about it.
So today, let’s talk about how to start running without injury, keeping you moving, consistent, and pain-free.
Firstly, Why do running injuries happen?
Most running injuries aren’t bad luck…they’re usually down to load vs capacity. In simple terms: Doing more than your body is currently prepared for. Common issues I see (and I may have experienced myself) include:
- Shin splints
- Knee pain
- Achilles irritation
- Tight calves and hips
And they often show up within the first few weeks of starting.
Here are 6 top tips to start running safely
- Build up gradually
This is the big one. A good rule of thumb: Increase your distance or time by no more than about 10% per week. It might feel slow… but your future self will thank you.
- Mix running with walking
Especially at the start. Run-walk intervals are not a step backwards, they’re actually one of the best ways to build resilience safely.
- Don’t ignore niggles
A small ache is your body whispering…ignore it, and it may start shouting. Early tweaks to training can prevent weeks of frustration later.
- Strength matters more than you think
Running isn’t just cardio. Strong glutes, calves & core help absorb load and reduce strain on joints.
- Rest is part of training
This is where many people go wrong. You don’t get fitter during the run, you get fitter after, when your body adapts. So remember, rest days aren’t lazy… they’re actually productive.
- Shoes help… but they’re not magic
Whilst good footwear matters, it won’t fix everything. Your body is still the most important piece of equipment.
So how osteopathy can help
If you’re starting running, or getting back into it, osteopathy can support you by:
- Improving joint mobility
- Reducing muscle tension
- Addressing imbalances
- Helping manage niggles early
- And supporting recovery if something flares up
Often, it’s not about stopping running, it’s about adjusting things so you can keep going safely.
Other helpful support
Alongside osteopathy, you might also benefit from:
- Strength and conditioning work
- Running technique guidance
- Gradual training plans (like Couch to 5K)
- And mobility & stretching routines
It’s about building a body that’s ready for running, not just hoping for the best.
One final thought
Consistency beats intensity every time. It’s far better to run a little, regularly, than go all in for two weeks and then spend six weeks recovering.
So if you’re thinking of lacing up your trainers this spring, start smart, build gradually, and listen to your body along the way.
That’s it for today’s bitesize tip to help your health flourish.
Whether you’re aiming for your first 5K parkrun or just getting moving again, I’m here to help keep you running comfortably.
Oh and if you do happen to be up in London cheering on the marathon runners on the 26th April 2026 or even just watching on the TV, be sure to look out for a 6 foot 2 handsome chap with a beard, wearing an orange St Catherine’s Hospice vest, with the name Nick across the front. Apparently, he’s after a sub 4 hour finish so good luck to him!
See you next time and bye for now!