Preparing for Your First Running Event: An Expert Guide for New Runners

Taking on your first running event — whether it’s a 5 km fun run, a 10 km race, or a half marathon — is exciting but often confusing for new runners. Training for a running event involves more than just putting on your shoes and heading out the door. There’s a science to building fitness safely, reducing injury risk, and making race day enjoyable rather than stressful.

As experienced physiotherapists working with runners of all abilities, we often draw on practical insights from experts such as Tom Goom (known as The Running Physio) alongside the best available research to help new runners prepare intelligently and confidently.

In this guide, we’ll cover how to start running safely, how to increase training without hurting yourself, common mistakes to avoid, and key practices that evidence suggests will give you the best chance of success.

1. Start With a Clear Goal

Before jumping into training, ask yourself:

• What is my running event and distance?

• Am I aiming to finish the race, run a personal best, or just enjoy the experience?

Setting clear, realistic goals helps create a training plan that fits your current fitness and lifestyle. Early decisions about your target influence how you build your base fitness and manage training intensity.

For someone with little to no running background, building a comfortable base — where running feels sustainable for at least 20–30 minutes — should come before chasing speed or event-specific targets.

2. Build Gradually — Avoid Doing Too Much, Too Soon

One of the biggest injury risks in new runners is rapidly increasing training load — either in distance, frequency, or intensity — without allowing the body time to adapt.

Research consistently shows that runners with less than six months’ experience are at higher risk of running-related injury when training programmes are self-designed and unstructured.

World-leading running clinicians recommend a gradual build-up in training volume. Increasing total weekly running distance at a conservative rate — often guided by a 10 % rule — helps the musculoskeletal system adapt without overload.

Tom Goom and other running physiotherapists emphasise the importance of building slowly. Rushing mileage too quickly can significantly increase the risk of pain or injury that derails progress.

3. Balance Running With Recovery

Training isn’t just about what you do — it’s also about what you allow your body to do in recovery.

When muscles, joints, and connective tissues are stressed during a run, improvements happen during recovery — not during the actual run itself. This is why planning rest days, sleep, and easy run days is essential.

Some expert advice includes:

• Having at least one full rest day each week

• Including recovery weeks in your programme every 3–4 weeks, where you deliberately reduce weekly miles

• Paying close attention to sleep — many runners benefit from 7–9 hours nightly when increasing training loads

4. Strength and Conditioning Is Not Optional — It’s Essential

Strength training isn’t just for elite athletes — evidence shows that adding strength exercises helps prepare your body for the repetitive impact of running and can reduce injury risk.

Key areas to focus on include:

• Calves (to support impact through the foot and ankle)

• Quadriceps and hamstrings (for knee support and propulsion)

• Glutes (critical for hip stability and run efficiency)

• Core muscles (to maintain posture and breathing efficiency)

A strength programme doesn’t need to be complicated — simple progressive exercises done 2–3 times a week can make a meaningful difference in performance and resilience.

5. Learn Your Body and Adjust Training Accordingly

Every runner has unique biomechanics, strengths, and weaknesses. Expert physiotherapists often emphasise that running success is not one-size-fits-all — rather, it’s about listening to your body and responding intelligently.

While some novice programmes suggest fixed rules like “increase mileage 10 % each week”, research indicates this isn’t a perfect science — the safest training increase varies between individuals.

Many runners and clinicians still use the 10 % rule as a rough guide because it’s simple and generally conservative. However, paying attention to how you feel — soreness, fatigue, change in performance, sleep quality — is equally important and often a better indicator of when to push or hold back.

6. Eating for Running Performance

Fueling your body appropriately is a key part of preparation, especially as training volume increases:

• Adequate carbohydrate intake helps sustain energy levels during longer runs

• Sufficient protein supports muscle repair and adaptation

• Hydration and electrolytes become increasingly important as runs get longer

Practising nutrition during training — including what you eat before, during (for longer runs), and after runs — helps you understand what works best for your digestive system before race day.

7. Warm Up and Technique Matter

Starting runs without a proper warm-up can increase the risk of soft-tissue injury, particularly in novice runners. A simple warm-up might include:

• Light jogging or walking for 5–10 minutes

• Mobility movements for hips, ankles, and thoracic spine

• Brief core activation

Performing technique drills occasionally — such as higher cadence strides, arm coordination practice, and relaxed posture — can also support running economy and help you run more comfortably.

Tom Goom and other running physio experts recommend optimising form to reduce unnecessary loading and improve efficiency, even at slower paces.

8. Be Realistic About Race Distance and Timing

For absolute beginners, jumping straight into a half marathon or marathon without enough base training can increase injury risk and overwhelm your recovery systems.

Some evidence and prevention programmes advise ensuring you’ve comfortably run shorter distances — such as 5 km — consistently before progressing to longer race goals.

A sensible progression for new runners might look like:

1. Establish a comfortable 3–5 km base

2. Increase to 10 km training

3. Consider half-marathon distances after months of consistent running

There’s no strict rule, but gradual exposure to longer distances is key to reducing stress on the body and ensuring running stays joy-filled, not pain-filled.

9. Treat Niggling Pain Early

A common mistake new runners make is “running through discomfort” in the hope it will go away. Running-related injuries often start as mild, repetitive soreness that gradually worsens.

If a niggle persists beyond a couple of days, especially if it affects your run quality or ability to complete sessions, it’s worth seeking assessment from a physiotherapist who understands runners. Early intervention often means a faster return to training and a safer overall journey.

10. Enjoy the Journey — Not Just the Finish Line

Running preparation should be joyful and empowering. Whether you’re aiming to finish your first event, set a personal best, or simply enjoy the social and mental benefits of running, remember:

• Progress doesn’t need to be linear

• Recovery is part of training

• Consistency beats intensity for new runners

• Safety and technique build longevity

Completing your first running event is as much about resilience, consistency, and confidence as it is about speed.

Final Thoughts

Most novice runners can prepare for their first running event safely with:

• Consistent and gradual training

• Attention to recovery and strength work

• Listening to their body as well as the training plan

• Patience and enjoyment of the process

If you’re new to running and want personalised guidance to plan your training, prevent injuries, or improve your performance safely, a physiotherapist experienced in running can help you make informed decisions and progress with confidence.