It’s amazing to see so many people getting into (or back into) running lately. But if you don’t respect your body properly, your running journey could be cut short by injury. Here are my top dos and don’ts to start you off on the right foot.
Sam Gash: 5 rookie running mistakes (and what to do instead)
ARTICLE
1 February 2025
4 min read
4 min read
Running may seem easy, but small mistakes can lead to injury. Read AIA Vitality Ambassador and ultrarunner Sam Gash’s dos and don’ts, before you take that first step.
Don’t: go too far, too fast
If you’re new to running, you’re more likely to get injured because you haven’t trained your body properly. Increasing your mileage too quickly can lead to various overuse injuries, which can put you out of action for a while. Learn to respect your body and find fun in the run, not just the result.
Do: follow a step-by-step program
I recommend following an incremental training program. If you have a goal in mind, give yourself a realistic timeframe to achieve it—factoring in all the other important elements in your life. If you need help, speak to a coach, connect with a running club, or speak to your friends who run, then create a formula that works for you.
Don’t: only run
If running is all you’re doing, that repetitive movement could cause muscle imbalances and lead to injury. And while you may assume running is all about strengthening your legs, achieving good energy efficiency and posture takes a whole-body workout.
Do: start strength training
It’s worth spending time in the gym—I call it ‘dirty work’—to build up your strength. Start with exercises that strengthen the posterior chain, which is incredibly important to your running. Strengthening your abs and upper body also improves your running posture, which lets you perform better for longer.
Posture perfect
Before you take off, lower your shoulders, keeping your head and hands relaxed. As you run, keep checking in with your glutes to make sure they’re engaged, while driving your pelvis forward. This way, you’re always pushing from your strongest muscle group.
Don’t: push through the pain
When you train, remember to listen to your body. You’ll feel sore when you push yourself, but you must learn how to differentiate between discomfort and pain.
Don’t: stress over expensive shoes
Yes, shoes are your most important piece of running gear, but that doesn’t mean you necessarily need to break the bank for quality and comfort.
Do: wear what works for you
Everyone’s feet are different shapes and sizes, so find a style of shoe that feels good for you. And remember, just because they're on sale, it doesn’t make them a bargain.
Don’t: only stretch standing still
Stretching is a great way to prevent injuries, but it’s important to do the right stretches at the right time. Many people will only do a few static stretches before their runs, but studies have shown that this might not be enough.
Do: dynamic warm-ups and cool-downs
Performing dynamic (i.e. moving) stretches to warm up is much more effective for preventing injury, as your body is moving in a motion more akin to a run. Try exercises like leg swings, lunges and glute activations to help your body ease into exercise, and save your relaxing static stretches for the end of your run.
One final (very important) do:
Every time you hit a new distance or manage to achieve training consistency throughout the week, remember to celebrate. It’s great to have a big goal, but don’t forget to enjoy the small steps along the way.
Samantha Gash
Samantha Gash is an Australian endurance athlete, inspirational speaker, author, social impact entrepreneur and mother. In 2010, she made history by becoming the youngest person and first woman in the world to complete the 4 Deserts Grand Slam ultramarathon event. She has since run numerous ultra- events around the world, and raised hundreds of thousands of dollars for charity in the process. She is passionate about using her expeditions as a vehicle for driving social change.
Disclaimer:
Copyright © 2025 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.
Copyright © 2025 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.
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