Can you run too far? 6 tips to start running right

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5 mins read

If you’re ready to call yourself a runner but eager to avoid the dreaded runner’s knee, we explore the risks of over-running and share six slow-and-steady tips to help you win the race.

Did you know that more than 3.5 million Australians run for exercise1? It’s a convenient (and free!) way to get your body moving from home and improve your mood with an endorphin rush2. Even a short run once a week has been shown to help you live longer3 and lower the risk of death from heart attacks, stroke, and cancer4.
 
As a sport, running is all about consistency: the more you run, the better you will get at it. But that doesn’t mean you should start pounding kilometres of pavement straight off the couch.

What happens if you run too far too soon?

We’re huge supporters of going all in on a healthy habit. But when it comes to running, there is such a thing as pushing yourself too hard too quickly.
 
When you start running, it’s likely you’ll get a few blisters from your feet rubbing against your shoes in new places. You might even pull a muscle that hasn’t been used in a while. But if you start running at a pace or intensity that’s beyond your current level of fitness (known as ‘overtraining’), you’re more likely to injure yourself and less likely to recover as quickly as you would if you eased in with slower, shorter runs5. In fact, in Australia, up to 70% of recreational and competitive runners injure themselves each year by doing too much, too soon6.
 
On top of physical injuries, running too far too soon can also flip the runner’s high on its head. As a known syndrome in athletes, overtraining can lead to fatigue, anxiety, and a loss of motivation7.
 
Here are our top six tips to hit the ground running well and avoid burning out before your new healthy habit sticks.

1. Listen to your body

According to ultramarathon runner and AIA Vitality Ambassador Sam Gash, beginner runners can sustain preventable injuries by making the common running mistake of not properly training their bodies. “We often have a goal to run a certain distance,” Sam says, “but you can’t go from zero to hero. Learn to respect your body and remind yourself that there is enjoyment in the process, rather than just the result.”
 
Common running-injury sites include the knee, shin, ankle, and foot – in fact, about three-quarters of running-related injuries show up in the lower leg8. Learn to listen to any pains and niggles in these areas. Foam roll regularly to check for inflammation. And while it’s true that you can expect some discomfort from training, if any soreness is painful, lasts longer than expected, or recurs every time you run, seek medical advice.
 
On top of physical aches, keep an eye on more subtle symptoms and feelings. Things like fatigue after a run, mental fog, disturbed sleep, and plateauing performance can also be signs that you’re training too hard9.

2. Plan for gentle progress

While your long-term goal might be to run a race, it’s not a race to get there. Your body needs time to get aerobically fit, and that won’t happen overnight.
 
A common rule of thumb for new runners is to train at a consistent, easy pace for 8 to 12 weeks10, with a rest period of 24 to 48 hours between runs and no more than a 10% increase in pace or distance each week11.
 
Importantly, build in time to veer off the path. You might find running harder than you expected, or you might need more time for recovery than a friend does. You might face setbacks, too, from injury or burnout, or during a busy time at work. “Slow progress is still progress,” Sam Gash says – a lesson she learnt recovering from an injury that threatened to derail her first ultramarathon.
 
Apps like Couch to 5K Run Training or AAPTIV can help you maintain a running habit with realistic goals. Wearable devices are a great way to keep your progression on track with AIA Vitality, too – simply link a compatible fitness device to AIA Vitality and start moving to earn AIA Vitality Points.

3. Monitor your heart rate

As a new runner, you might think that progress looks like being able to run faster and longer. But running well means running well at different paces, in different intervals, using different sources of energy.
 
Heart rate training can help you gauge the effort you’re putting in on a run and what kind of energy you’re spending. The higher your heart rate, the more carbohydrates and protein you’re burning; the lower your heart rate, the more fat you’re burning.
 
Being able to monitor your heart rate on a wearable device throughout a run can alert you to slow things down if you’re pushing yourself too hard. 

4. Focus on full-body technique

You’ve probably heard of the ‘running gait’ – the cycle your feet and legs go through as they run. And while it’s important to learn how to master it, it’s just as important to train and strengthen other muscle groups to develop a good running form.
 
“Some people think running is all about the lower body,” Sam Gash tells us about common running mistakes, “but it involves more than that – especially if you want to achieve good energy efficiency.”
 
Form errors such as hip drop (when your hip tilts to one side and your knees fall inward) and overstriding (when your front foot lands too far forward) can be corrected by engaging your glutes, driving your pelvis forward, and strengthening your hip abductors. For good posture, lower your shoulders and relax your hands.

5. Set small, achievable goals

Why do you want to run? Reminding yourself of the ‘why’ behind your big fitness goal is a great way to make your new healthy habit stick. But knowing how to see your progress as small, gradual improvements could be the key to maintaining your motivation in the face of daily life or unexpected setbacks.
 
“Every time you hit a new distance or manage to achieve training consistency throughout the week, remember to celebrate,” Sam Gash recommends. “Don’t just think about how you haven’t hit your end goal yet – the quality of your sessions is more important than the mileage.”
 
Trusting in your regular, dedicated effort will help you make it through any challenge and turn running into a habit you can maintain, even if you need to ease back from time to time.

6. Connect with friends, and with nature

Studies show that stronger social connections benefit our mental health – so why not run with a friend, or join a social run club? It’s a great way to meet like-minded people who share similar goals and can encourage you to stay on track.
 
If you need more motivation, running around your local park comes with some seriously positive mental benefits too – and not just from the exercise endorphins. Exposure to nature has been linked to improved attention span, lower stress levels, and even upticks in empathy12. Plus, it’s a great way to make sure you’re soaking up your daily vitamin D.
 
Ready to run? Programs like 10000steps.org.au and Exercise Right are great places to find resources and support as you set up your new healthy habit. If you're new to running, or you have pre-existing conditions like asthma, diabetes, are pregnant, or are recovering from another injury or illness, consider talking to your GP about the best way to start.
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