May 21, 2019

Warm up and stay injury free when running

By Genny Owen
3 min read

Tackling her first marathon this year, she's done all the legwork so you don't have to.

Take a guess...who is more likely to get injured, a beginner or experienced runner? Logic might try to tell you that it’s the latter. Surely all that extra mileage leads to more wear and tear no? Perhaps, but on average, running newbies are more susceptible to injuries. Running is a high impact sport and as a beginner, your body just won’t be used to this new pressure it’s being put under. Common injuries include Medial Tibial Stress Syndrome (more commonly known as Shin Splints) which is often felt through a sharp pain in the lower leg; and ‘Runners Knee’, an ache under the kneecap.

But fear not, it’s not all doom and gloom! Whilst some of us are more injury prone than others, they can often be avoided. Below you’ll find my top tips that personally helped me when I started running….

Warm Up

I’ll admit I’m not always the best at this and have often headed straight from the couch to a run. But thinking about it, it’s got to be a bit of a shock to the system given the high impact! So try to ease yourself into it with a warm up. Not only can this help to get you in the zone, it’s key to raising your heart rate, body temperature and consequently loosening up your muscles, helping to avoid injuries. There are a million different warm up exercises out there, but I personally start by moving my joints (hip openers, shoulder shrugs etc) then doing some form of gentle exercise (10 mins slowly on a bike or a fast paced walked etc). By then you should be ready and raring to go.

Mix It Up

If you’ve just started out, your body won’t be used to the repetitive ‘left-right-left right’ drum as you pound the pavement and may try to tell you this. But don’t worry...mixing things up can help. Vary the pace you run at, the distance and the terrain. For example why not opt for a more forgiving trail run once in a while, or a gentle walk/run. At the end of the day, you’re still being active and your body will appreciate the change.

Take It Slow

It’s easy to get hooked with running but don’t over-do it! This is one I can really relate to…..Being impatient, over-ambitious and enthusiastic, I pushed it too far when I started running; resulting in an injury (Shin Splints), 2 months off running and numerous physio sessions. The general rule of thumb is to increase your mileage no more than 10% each week. So say you’re running 10 miles a week, aim for 11 the next and then 12 the week after. Whilst this might seem like excruciatingly slow progress, it’ll give your body time to recover, adapt and maintain performance. Slow and steady really does win the race!

Stronger, Better, Faster

Not every day is a running day. Whilst just running will improve your fitness and is a great form of cardio, it won’t necessarily strengthen your muscles. Strengthen training is often underrated but is key to ensuring your body is physically ready to run. Exercises that especially focus on your lower body (glutes, hips, quads, calves, lower back) can reduce muscle imbalances, allow your joints to rest, and improve your form and flexibility, thereby helping to avoid injury. A few of my favourites are lunges, calf raises, hip bridges, stability ball hamstring stretches and squats. Resistance bands are also great for an additional challenge, activating your glutes and really engaging your lower body.

Cool Down, Stretching and Water

Ever just abruptly stopped running and instantly felt light headed or got heavy legs? May well be because you didn’t cool down. We all lead busy lives but cooling down is an important stage of recovery. Not to get too scientific, but in short, it lowers your heart rate, helps avoid the build-up of lactic acid (thus sore muscles) and keeps your muscles supplied with oxygenated blood. All in all this should lead to a more speedy post run recovery, leaving you ready for round two. Gently jogging or walking for 5-10 mins is better than nothing for a cool down. Holding some simple stretches for 20-30 seconds may also help avoid short, tight muscles; and Yoga is also a great one for this. Finally, don’t forget to drink plenty of water post run. This is to replace fluids you’ll have sweated out and to avoid dehydration/headaches.

Listen To Your Body

There’s a big difference between something being uncomfortable whilst running and just downright painful. The odd ache and pain is fine and even understandable...it may well be a sign of your body just adjusting to the new workload. This said, if it’s more than a short, little niggle, don’t ignore it as you’ll only exacerbate the issue and it could lead to a major injury. Play it by ear and if necessary, take a few days rest or seek expert advice depending on the severity. So my final tip would be to simply listen to your body...no pain, no gain isn’t always true!

Get gear

Trigger Point Grid Foam Roller

Say hello to the foam roller, your new best friend! These are great for pre and post workout, aiding circulation, whilst also loosening and releasing post workout muscle tightness. It’s essentially the most cost effective massage you’ll ever invest in!

Resistance Bands

A great addition for strength training. I was recommended these by a physio and they really helped me activate my glutes, strengthening my lower body post Shin Splints. The bands have different resistance levels, meaning they are super versatile and the exercises you can do with them are limitless.

Compression Socks

Fact - you don’t have to be a pro to wear compression socks. If you’re prone to tight calves like me (especially so after my injury), then these socks will honestly be life changing! They can be worn during or post running, improving blood flow, circulation and recovery. Yes you might think they look silly, but don’t knock it until you’ve tried it!

Ultimate Performance Massage Balls

A small but mighty massage ball to help relieve any tightness in muscles. Super simple to use...just your own body weight to control the amount of pressure.

Get inspired

Looking for some motivation to get you in the mood to run? Need a pick me up? Head over to our Instagram for more quotes, support, inspiration or even just entertainment!

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The Challenges Women Face in Running and How It Impacts Participation

Running is often lauded as one of the most accessible sports—just lace up your trainers and go. However, for many women, the barriers to participation go far beyond the logistical. While safety concerns are frequently highlighted, deeper systemic issues like access to the sport and unequal treatment are also preventing more women from running. It was a topic keenly discussed at our In Her Stride panel held at the end of November, with key members of the female running community including Sophie Power, Tasha Thompson, Rehana Mawani and Emily Shane.

Before we kick things off however, we should highlight that female participation in running events is growing, and this is a great thing! According to data from Let’s Do This, women in their 20s are the fastest-growing demographic in event participation this year. However despite this, women are still 16% less likely to run every week compared to men. This disparity is particularly striking given that women report higher levels of personal benefits from running, such as improved fitness, better sleep, and reduced stress.

The reasons for this are complex and personal, however we have broken down three key challenges discussed during our panel and the solutions explored that could help address them.

1. The Pressure of Pace

One of the biggest hurdles for many women is the pressure to run faster. Despite the average UK woman’s running speed of 06:37 min/km (according to Strava), most run clubs don’t cater to this with the slowest pace often around 6 minutes per km. Add to this the relentless focus on personal bests and fast times on social media, and it’s no surprise that many women feel too intimidated to join in.

Thankfully, there are starting to be more people rebelling against this speed obsession, including our panelist, Emily Shane. Emily has been leading the charge to encourage more women to disregard pace and focus on the experience of running to drive uptake amongst women. Initiatives like events without cutoff times and more inclusive pace groups at running clubs are vital to creating a more welcoming environment and broadening the benefits of running to the experience and community.

2. Perception of Sport in Schools

One of the topics hotly discussed was how for many girls, the barriers to enjoying physical activity start at school. Puberty, coupled with changing bodies and fluctuating emotions, can make sports feel daunting and uncomfortable for teenage girls. Research highlights this disparity: only 38% of girls enjoy sport and exercise compared to 53% of boys, and just 26% of girls feel confident in physical activity versus 43% of boys.

The panel emphasised the need to address this such as:

Introducing a wider variety of sports and fitness activities to cater to different interests
Providing more supportive and confidence-boosting PE kits.
Showcasing more female role models in sport to inspire young girls.

By addressing these issues at the school level, we can foster a love of sport that lasts into adulthood.

3. Treatment at Events

This is a topic that panelist Sophie Power, founder of SheRACES is incredibly knowledgeable and passionate about. Even at organised running events, women often experience unequal treatment. From “unisex: t-shirts (which are actually designed for men) to a lack of sanitary products in portaloos, these "small things" can collectively make women feel like an afterthought. Prize money inequality and rigid event policies—like no deferral options for pregnant or postpartum women—further highlight these disparities.

Thankfully, initiatives like the 50:50 campaign by Threshold (a campaign to get 50% of women at Ultra startlines vs. the current average of 30%) and the advocacy work of SheRACES are driving change, and there are many amazing event organisers such as Maverick, Threshold, Why We Run and many more, that are working hard to make their events are inclusive as possible for women.

Despite these challenges, the panel and attendees felt overwhelmingly optimistic about the future of running for women and the benefits it brings us. Progress is being made, however we all need to add our voices to the conversation to help more women get into the sport and reap the benefits.

Some Helpful Resources‍

Here are a few helpful resources. This list isn’t exhaustive by any means, however is a good starting point for those looking for inspiration on where to start.

Female friendly events:

Female Only Run Clubs

From Radio to Race Day: Hattie Pearson’s Path to Endurance Event Glory

Hattie Pearson is the type of person who doesn’t just dabble in fitness (or most things…!) She dives in headfirst, often with no hand-holding (except, perhaps, metaphorically). From her first triathlon in 2021 to a series of jaw-dropping endurance feats in 2024, she’s been redefining what’s possible with determination, community, and a big ‘YES’ attitude.

Just say YES

Hattie’s ‘yes’ streak started when a friend and her decided to do a sprint triathlon together. “We had such a great time,” Hattie recalls, “and I was like, I want to do more of this.” That spark quickly turned into a blaze of ambition. By the following year, she was competing in Outlaw triathlons and even signing up for a full-distance Ironman—before completing her first half-distance event. “I didn’t give myself the choice to not carry on,” she says.

The Power of Community

For Hattie, discovering the 10IronWomen network—a group committed to gender parity in triathlons—was a game-changer. “It’s amazing to see a community encouraging women and non-binary folk to show up,” she explains. “Seeing others doing it made me think, I want to be a part of this.” That sense of solidarity and shared purpose has been a recurring theme, whether she’s lacing up for a winter triathlon in the Alps or a grueling ultra-marathon closer to home.

A Year of Big Goals

This year, Hattie set herself a dizzying list of challenges. She swam 500 kilometers (yep, that’s half a million meters!) and tackled a range of events, including a winter triathlon complete with ski touring, the Étape du Tour cycling challenge, and her first ultra-marathon. Each was hard in its own way—whether it was battling snowy trails with crampons or smashing out seven-and-a-half-minute miles for 13.1 miles. But for Hattie, the difficulty is the point. “Every time I achieve something I thought was impossible, I remind myself: I can do hard things.”

Balance and Burnout

With goals that ambitious, fitting it all in can be a challenge. Early mornings help. “I’m one of those people who can get up at 5:00 a.m,” Hattie admits, however it also takes a lot of discipline. With her work on Hits Radio starting later in the day, she carves out time for training, dog walks, and the occasional tantrum over broken goggles. “I’ve definitely had those ‘forgetting-my-swimming-costume’ moments,” she laughs. But her key to staying motivated is simple: keep it fresh and fun. Whether it’s joining her triathlon club for training or trying a completely new event, keeping it fun and different is the secret to staying motivated and on track to reach your goals.

Advice for Aspiring Endurance Athletes

For anyone looking to follow in her footsteps (or strokes), Hattie has this advice:

Be patient. Results don’t come overnight, and the journey is as important as the destination.
Stop comparing. “Your journey is completely your own. Social media only shows the highlights,” she reminds us.
Find your community. Whether it’s a running club, a neighbor for early morning jogs, or an online network, accountability and camaraderie make all the difference.

What’s Next for Hattie?

In 2025, Hattie plans to tackle her first multi-day event, the Monster Triathlon. Admittedly it is as scary as it sounds, kicking off with a 5K swim in Loch Ness, followed by a 1,000-kilometer bike ride to Windsor, and wraps up with a casual 50K run to London(!). Her goals also include more open-water swimming, trail running, and maybe—just maybe—an even bigger endurance challenge. (Though definitely not swimming the English Channel: “No way am I swimming through jellyfish without a wetsuit!”)

Hattie Pearson’s journey is more than a personal triumph. It’s a testament to the power of showing up, saying yes, and proving that with the right mindset, anything is possible. Whether you’re tackling your first 5K or dreaming of an ultra-marathon, Hattie’s story is proof that the finish line is worth the hard miles. And when you cross it? You’ve won your race—medal or not. 🏅

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Make your own electrolyte drink

Why spend on expensive sports drinks when you can make a natural, hydrating electrolyte drink right at home? With just a few simple ingredients, you can create a refreshing blend packed with essential minerals and hydration-boosting properties. Perfect for fueling your workout or post-run recovery, this homemade option keeps it natural, affordable, and effective.

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Ingredients:

1 pinch of high-quality sea salt
Small piece of fresh ginger, peeled
500ml coconut water (e.g., Rebel Kitchen)
Juice of 1 lime
Fresh mint leaves

Instructions:

Prepare Salt & Ginger: Add a pinch of sea salt and the peeled ginger to a blender.
Add Coconut Water & Lime: Pour in the coconut water, squeeze in the lime juice, and add a few mint leaves.
Blend & Serve: Blend until smooth, pour into a glass, and garnish with extra mint. Enjoy your refreshing, hydrating drink!

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