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The rise of running: it’s now for almost anyone!
Running has taken the world by storm, and it's not just for elite athletes anymore. Thanks to social media, particularly TikTok and Instagram, running has become the second most popular sports hashtag in the country, surpassing even #rugbyleague and #pilates. We’re also seeing a proliferation in grassroots running clubs popping up in suburbs near you. These clubs are gaining popularity as a free way to stay connected with like-minded people in times when high cost-of-living is a barrier to joining gyms or organised sports with high fees.
Whether you’re inspired by run-fluencers or just looking for a budget-friendly way to stay fit, let’s keep it real - unrealistic running routines have no place in this article! Gone are the days when running content was dominated by ultra-marathoners and elite athletes.
Today, influencers like Riley Hemson (@riley.hemson) and Maddi Bennett (@healthymumma101) are changing the game by sharing their realistic running journeys in realistic bodies. They show that you don't have to be super lean, fast or run long distances to be a runner. Their honest and raw videos break the stigma of ‘being slow’, showing that running accessible to everyone, regardless of fitness level. In fact, #slowrunner is tagged more than 221,000 times on Instagram, showing that the sport is now being embraced by runners of all paces.
But, with this surge in popularity comes a word of caution. Running-related injuries are also on the rise. Let’s dive into why running has become so popular, how to reduce the risk of injuries, and how you can get started on your own running journey.
Why is running so popular now?
Running’s popularity goes beyond just a group of influencers’ momentum. There’re several benefits that make running appealing:
- It’s free. Unlike gym memberships or Pilates classes, running is free. All you need is a good pair of shoes and willpower!
- You can run almost anywhere, anytime. Whether it’s a morning jog in your neighbourhood or hitting the pavement on your lunchbreak, you can fit running into any schedule.
- You don’t have to go it alone - turn it into a group sesh! Run clubs are booming, creating a sense of community among runners. And these clubs cater to all levels, from beginners to seasoned marathoners.
- It feeds the mind! Running is a great way to relieve stress and boost your mood. Let’s call it a moving meditation that helps you clear your mind and stay focused.
What does running do for your body and mind?
There are loads of benefits for lacing up those runners. Recreational running can help in the following ways:
- It’s a load-bearing activity, so can help build strong, healthier bones
- Running burns kilojoules, which can help with weight loss or maintaining a healthy weight, if that’s your goal
- It can improve your muscle strength and cardiovascular fitness
- It can help prevent chronic illness like obesity, hypertension, dyslipidaemia, and type 2 diabetes
- Like any kind of regular exercise, mental health benefits go hand-in-hand with the physical health benefits. Have you ever heard of a ‘runner’s high’?!
Like any form of exercise, if you’re brand new to it or have been out of action for a while, you should get your doctor’s advice before starting. Running might not be suitable for people with certain existing injuries or health conditions.
With the rise of running, comes the rise of injuries
With the rise in running’s popularity, there has also been a notable increase in running-related injuries (RRIs). In New Zealand, for example, there were 13,492 new claims for running injuries last year, which was an increase on the previous year ̶ the majority involving ankles and knees. Sports Medicine Australia reports that up to 70% of recreational and competitive runners will experience overuse injuries during any 12-month period. So, it’s important to go in eyes open!
What causes them?
- Knee injuries: often due to overuse or improper running technique
- Ankle sprains: usually caused by running on uneven surfaces
- Shin splints: common among new runners who increase their mileage too quickly
- Achilles tendonitis: resulting from tight calf muscles or poor footwear
- Plantar fasciitis: heel pain caused by overloading the plantar fascia.
Preventing running injuries can sound like a quite challenging task, but in reality, there are some key things to keep in mind.
Following strategies that are backed up by science will help minimise the risk of injury while running:
- Get strong
Strength training three to five times a week, focusing on building muscular endurance, coordination and balance can help reduce injuries. A study of Brazilian runners who joined an eight-week training program focused on foot and ankle strength saw running-related injuries reduce by almost 60%.
- Rest up
Don’t push too hard: one of the most important stages of your training should be a good sleep each night and incorporating rest days. If you don’t give your body the break it needs, you’ll end up putting your muscles, tendons, and ligaments under too much stress and injuring yourself.
- One step at a time
Running is an exercise to build into like any other. You probably won’t lift 100kg on your first day at the gym (or at least you shouldn’t), and the same goes for running. You won’t run 50km (or maybe even 5km!) on your first try. Learn to listen to your body and have patience with yourself, increase your training load slowly by 10 to 20% each week, but don’t go as far as 30% since it’s linked to a greater risk of running-related injuries.
- Proper steps
Invest in a good pair of running shoes suited to your foot type and running style. A study with 372 recreational runners showed that motion control shoes significantly reduced injuries in runners with pronating foot types. Proper, well-fitted footwear also reduces the chance of painful blisters which can really put you out of action!
Injury avoidance is a combination of precautions and self-awareness, and if you don’t think you know your body that well, see a physiotherapist or exercise professional. They will be able to take you through correct form, stretches and exercises to help you achieve your running goals, as well as what to keep an eye out for.
If you do find yourself injured, you’ll need to stop until the injury heals, and we’d also recommend seeing a professional to ensure you don’t run the risk of becoming re-injured. While you’re recovering, you could swap out running for low-impact cardio like swimming or cycling if it doesn’t aggravate your injury.
How to get started with running if you're a newbie
We’re bringing out ‘the big guns’ for this one. Our in-house dietitian and personal trainer, Meg Hasick, winner of the Australian Championship 50km Ultramarathon in 2021 (we know!). Meg has six essential points to keep in mind when starting your running journey
“Starting a running routine can be both daunting and exciting. So, let’s get started:
- Start slow: if you’ve never run before or at least not for a few years, you’re not going to want to head out for a 10km run straight off the bat! Start with a short distance and slow pace, such as incorporating some jogging into your walks, then you can gradually increase your distance and speed as it becomes more manageable.
- Warm up and cool down: Start each run with a warm-up, such as a brisk walk, light jog, and/or active stretches (e.g. leg swings) and finish each run with a cool-down walk and passive stretches to help prevent injuries.
- Wear appropriate footwear: Nothing halts your running progress like an injury. Properly fitted running shoes can provide better support to help prevent injuries. It may be worth visiting a specialty fitting store such as The Athlete’s Foot to ensure you have the right shoes to match your foot type.
- Consistency is key: Establish a regular running schedule. Make time for your runs in your calendar and ensure they’re a priority. If you struggle with motivation, you may want to find a running buddy or group to help support you with an added social benefit.
- Listen to your body: It’s normal to feel some muscle soreness if you haven’t run in a while, but persistent muscle or joint pain might indicate a problem. Pay attention to any signs of pain or discomfort and allow time for your body to recover between runs.
- Stay hydrated and eat well: Adequate hydration and nutrition can improve your running performance and recovery. Drink water and eat a balanced meal within a few hours either side of your run to help you fuel up and recover.
Bonus tip: Enjoy and have fun in the process!”
How to find a run club that suits your vibe
Joining a run club can transform running from a solo activity into a social experience. It will also help keep you accountable, motivate you on days that the couch looks more appealing, help you find new friends with similar fitness goals and lifestyle as you, and much more. Plus, don’t forget about the beauty of the country we live in, many running clubs meet in places like Bondi Beach and Melbourne’s Botanic Garden, which will remind you of it time and time again.
But how can you find the run club that will fit you and your goals the best? Here’s a couple of things to keep in mind:
- Choose a club that matches your ‘style’, whether it's competitive training, casual social runs, or structured training sessions. Some run clubs even socialise after with coffee or food, if that’s your thing.
- Look for clubs that make you feel welcome! A supportive and inclusive environment is a must have.
- Clubs with structured training programs and experienced coaches are a good idea if you’re looking to improve your performance.
- Decide whether you prefer large, diverse clubs or a smaller, close-knit community.
- Ensure the club meets at convenient locations for you. Don’t overcomplicate it, it will make it harder for you to stick to it.
- Understand how the membership works, if they have any fees and what’s included - like coaching services, discounts on race entries, or running equipment.
- Use online resources to read reviews and testimonials. Facebook groups, Reddit, Instagram, TikTok are full of people unafraid to give their opinions. You can get a feel for the group’s culture by seeing what people are saying about them.
- Attend a few trial runs to get a feel for the club’s vibe and member interactions. Its normal to want to try a few before finding the best club for you. You’re in control!
Big goals, little steps!
Why not add some extra motivation to your new adventure into the world of running with a big, exciting goal. Think of something that’ll challenge you but is appropriate for your situation and lifestyle, e.g. running your first 5km without stopping, running a half or full marathon, beating your time over a certain distance, preparing for a charity event, or getting the most out of a hiking holiday overseas.
Remember, taking it step by step with small improvements will take you much further than trying to achieve it over the weekend. Give yourself appropriate time to achieve your goal and try to enjoy the process instead of rushing through it. That way, you’ll hopefully fall in love with the sport of running for all it can offer.
There is evidence that increasing your training load too quickly can enhance your injury risk. There is no hard and fast rule as to an appropriate amount to increase by each week, but taking a sensible approach with small, achievable increments can help by:
- giving you an achievable, demonstrable goal every week
- showing clear progress being made
- letting your body adjust to new demands
- providing time to discover the strengths and weaknesses in your stride
Whatever your reason for wanting to join the movement, running has something to offer almost everyone. So, lace up your shoes, hit the pavement, and join the rising tide of runners making their mark.
All information contained in this article is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.
Sources:
https://www.betterhealth.vic.gov.au/health/healthyliving/running-and-jogging-preventing-injury
https://www.betterhealth.vic.gov.au/health/healthyliving/running-and-jogging-health-benefits
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5530119/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8811510/
https://www.mediaweek.com.au/kate-oloughlin-marketing-lessons-from-the-rise-of-run-clubs/
https://www.scienceofrunning.com/?v=47e5dceea252
https://sma.org.au/resources/sport-fact-sheets/running/
https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2021.624783/full