Returning to Running

There’s an old saying that goes, “You need to be fit to run, not run to get fit.” At ATUNE Health Centres, we regularly help clients across Newcastle and Lake Macquarie who want to get back into running—often after a long break due to work, study, parenting, or injury. The key to a successful return lies in how you approach it.

Why Running Injuries Are So Common

Running is a natural human movement, historically used for survival. But in today’s world—thanks to cars, public transport, and desk jobs—we simply don’t run as much. So when someone tries to jump back into running without preparation, problems often arise.

The British Journal of Sports Medicine reported in 2007 that nearly 80% of runners experience musculoskeletal injuries. That’s an astonishing number—and something we see reflected in our clinics often.

The Hard Way

Let’s take the story of one client—we’ll call her Tiffany. A former competitive runner, Tiffany hadn’t run in over six years while she completed her studies. Once life settled down, she decided to return to her beloved hobby.

One night, she pulled on her old runners and headed out for a 5km jog—just like she used to. She pushed through some initial knee and hip pain, assuming it was normal. But the discomfort didn’t go away—it worsened. Within a few weeks, the pain became sharp and persistent.

When she came to see us, an assessment revealed significant muscle imbalances in her right hip. These were changing how her leg moved and stabilised during running, putting excessive pressure on her kneecap.

Had she continued the way she started—what we call the Hard Way—she likely would have caused even more damage. Fortunately, with the right Physiotherapy and a tailored rehab plan, we were able to address both the pain and the underlying issues.

The Smart Way

As Tiffany neared the end of her rehab, she asked a great question:
“Was there something I could’ve done differently when I started running again?”
The answer? Absolutely.

This is where we introduce the Smart Way to return to running. And it starts with a simple principle:

QUALITY before QUANTITY.

1. Assess Before You Run

Bodies change over time. Whether it's muscle tightness, weakness, joint stiffness, or postural imbalances from sitting too much—these issues can all affect how your body handles running.

That’s why the first step should always be an assessment with your Physiotherapist. Identifying and addressing any limitations before running helps avoid “crisis mode” injuries later.

2. Warm Up Like a Pro

You wouldn’t take a cold car onto the racetrack—your body is no different. A dynamic warm-up prepares your muscles, joints, and cardiovascular system for the load ahead. Just 5–10 minutes can:

• Increase blood flow to key areas

• Activate stability muscles

• Improve performance

• Reduce injury risk

3. Cool Down to Recover and Prepare

Equally important is a proper cool-down. This helps bring your heart rate down gradually, reduces soreness, and prepares your body for the next run. Tiffany found that incorporating targeted warm-up and cool-down routines was a game-changer—not just for injury prevention, but for improving her running enjoyment.

Ready to Run? Start Smart.

If you're planning a return to running, don't let enthusiasm push you into the Hard Way. By taking the time to assess, prepare, and progress gradually, you'll:

• Reduce injury risk

• Run more efficiently

• Enjoy the process

• Stay running for longer