Running into Summer: A Beginner’s Guide to Injury-Free Jogging
As the sun comes out and the trails clear up, summer becomes the perfect season to start (or restart) your jogging journey. Whether your goal is to improve your fitness, enjoy the outdoors, or relieve stress, running is a fantastic and accessible way to get moving.
But as physiotherapists, massage therapists, kinesiologists, and chiropractors, we often see beginners sidelined by avoidable injuries—especially in the early stages. The good news? A little planning and body awareness can keep you safe, motivated, and moving forward.
Here’s your beginner-friendly guide to running into summer—without running into trouble.
1. Start Slow, Progress Gradually
The biggest mistake new runners make? Doing too much, too soon. Your cardiovascular system might adapt quickly, but muscles, tendons, and joints need more time.
Try the run-walk method to build stamina gradually:
Week 1: Run 1 minute, walk 2 minutes (repeat 6–8 times)
Add more running and less walking each week
A good rule of thumb: Increase your total running time or distance by no more than 10% per week.
2. Prioritize Proper Footwear
Your shoes are your most important running gear. Worn-out or unsupportive shoes can lead to foot, knee, hip and/or back pain. Visit a specialty running store for a gait assessment and personalized fit, or talk to your physiotherapist or chiropractor for recommendations.
Bonus tip: Replace your running shoes every 500–800 km or when the soles start to wear down.
3. Warm Up Before You Run
Even in the summer heat, a proper warm-up is key. Dynamic movements like leg swings, lunges, high knees, and arm circles help prepare your joints and muscles for the repetitive motion of running.
Spend at least 5–10 minutes warming up before you pick up the pace.
4. Cool Down and Stretch
Don’t finish your run and immediately hop in the car or onto the couch. Spend a few minutes walking to bring your heart rate down, followed by gentle stretching for your calves, hamstrings, quads, and hips.
Consistent stretching helps with recovery, flexibility, and injury prevention.
5. Mind the Summer Heat
Heat exhaustion and dehydration are real risks for runners in warmer weather. To stay safe:
Run early in the morning or later in the evening
Wear breathable, moisture-wicking clothing
Drink water before, during (if needed), and after your run
Watch for signs of heat stress like dizziness, nausea, or excessive fatigue, and take breaks as needed.
6. Listen to Your Body
A little muscle soreness is normal when you start a new routine, but sharp or lingering pain is not. Common beginner injuries include:
Shin splints
Runner’s knee
Achilles tendonitis
Plantar fasciitis
If you notice discomfort that doesn’t go away with rest, it’s time to see a physiotherapist or chiropractor for an assessment. Early intervention can keep a minor issue from becoming a major setback.
7. Cross-Train and Strengthen
Running is repetitive, so your body benefits from variety. Adding strength training, swimming, cycling, or yoga to your routine improves muscle balance and overall durability—helping prevent injuries and improve performance.
Ready to Run Strong? We’re Here to Help.
Whether you’re brand-new to jogging or returning after time off, our team is here to support your goals. We offer personalized assessments and treatment plans to keep you injury-free and moving with confidence.
Book an appointment with our physiotherapy, massage therapy, chiropractic, or kinesiology team today and get the summer off to a running start!
