Whether you are lacing up your shoes for your first 5km, training for a marathon or simply looking to enjoy running without injury, having a structured running program can make all the difference.
As practitioners, we often see people who are highly motivated to run but aren’t sure how to progress safely. They might increase their distance too quickly, ignore early warning signs of an injury or follow a generic online running plan that doesn’t suit their body, lifestyle or goals.
The good news is that running doesn’t have to be complicated. With the right guidance, it can be an enjoyable, sustainable and rewarding way to improve your health.
Why isn’t a generic running program enough?
A quick internet search will bring up hundreds of free running plans. While these can be a helpful starting point, they rarely consider the one thing that matters most….. you.
No two runners are the same.
Your previous injuries, strength, mobility, training history, recovery, work commitments and goals all influence how your body responds to running.
A program that works well for one person may increase another person’s risk of injury or simply leave them feeling frustrated.
“One of the biggest misconceptions is that every runner should train the same way. The best running program is one that’s built around the individual, not just the distance they’re trying to achieve.” Emma Dempster – Gen Health Exercise Physiologist
At Gen Health Hamilton, our running programs are designed around you, not around a generic template.
Running is more than just putting one foot in front of the other
Running places significant demands on your muscles, joints, tendons and cardiovascular system. While our bodies are incredibly adaptable, they also need time to build capacity.
One of the most common reasons runners experience pain is simply because the body has been asked to do more than it was prepared for.
That’s why our practitioners focus on progressively building your body’s ability to tolerate running, rather than simply increasing kilometres each week.
A personalised running program considers:
- Your current fitness and running experience
- Previous injuries or recurring niggles
- Strength and mobility
- Footwear and running mechanics where appropriate
- Recovery between sessions
- Your lifestyle and available training time
- Your event or performance goals.
The benefit of a multidisciplinary approach
One of the unique advantages of completing a running program at Gen Health Hamilton is having access to multiple health professionals working together.
Depending on your needs, your program may be developed or supported by an Accredited Exercise Physiologist, Physiotherapist or Podiatrist.
Each practitioner brings a slightly different perspective.
Accredited Exercise Physiologists
Exercise Physiologists focus on building your body’s capacity to perform.
They design progressive exercise programs that improve strength, endurance and resilience, helping your body adapt safely to increased running loads.
Physiotherapists
Physiotherapists assess movement, identify contributing factors to pain or injury and help you continue training while managing symptoms where possible.
They also provide rehabilitation strategies if you have experienced a previous running injury.
Podiatrists
Your feet are your foundation.
Podiatrists assess foot function, footwear and lower limb mechanics to help reduce unnecessary stress on tissues and improve comfort while running.
They can also provide advice regarding footwear, orthotics when appropriate and strategies for common running-related foot conditions.
“Running injuries rarely happen because of one single factor. They’re usually the result of training load, recovery, strength, biomechanics and individual capacity all interacting together. Looking at the whole picture allows us to provide better long-term outcomes.” Ruby Sulicich – Gen Health Physiotherapist
Running programs aren’t just for experienced runners
One of the biggest myths we hear is:
“I’m not really a runner.”
If you enjoy running, or you would like to start, you are a runner.
Our running programs support people who are:
- Beginning their running journey
- Returning after injury
- Training for a fun run
- Preparing for trail running events
- Building towards a half marathon or marathon
- Looking to improve performance
- Returning to exercise after having children
- Simply wanting to run comfortably without pain
Every program starts from where you are now.
Injury prevention starts long before pain begins
Many runners seek help only once an injury has stopped them from running.
While we certainly help people recover from injuries, some of our most successful runners are those who come to us before problems develop.
By identifying areas of weakness, movement restrictions or training errors early, we can often reduce the likelihood of injuries becoming significant enough to interrupt training.
Current research continues to show that gradually progressing training loads and incorporating strength training are two of the most effective strategies for reducing running-related injuries.
Strength training: an essential part of every runner’s program
One of the biggest changes in running over the past decade has been the growing recognition of strength training.
Strength training doesn’t make runners bulky.
Instead, it helps improve the body’s ability to tolerate running, reduces injury risk and can even improve running economy.
That’s why many of our running programs include individualised strength exercises designed specifically for your needs and goals.
Supporting your goals, whatever they may be
Success looks different for everyone.
For some people, success is crossing the finish line of their first 5km event.
For others, it’s completing the local running event such as Peaks & Trails or the Mothers Day Classic, improving their Parkrun time or simply being able to enjoy a weekend run without pain.
Our role isn’t to turn everyone into elite athletes.
It’s to help you achieve your goals safely, confidently and sustainably.
“One of the most rewarding parts of my job is seeing someone’s confidence grow. Often they come in saying, ‘I never thought I’d be able to do this,’ and a few months later they’re achieving goals they once thought were out of reach.” Emma Dempster – Gen Health Exercise Physiologist
Ready to start running?
Whether you are preparing for your first event, returning after injury or simply wanting some expert guidance, a personalised running program can help you reach your goals with greater confidence.
At Gen Health Hamilton, our Accredited Exercise Physiologists, Physiotherapists and Podiatrists work together to create evidence-informed running programs that support your health, performance and long-term enjoyment of running.
Because the best running program isn’t the one downloaded from the internet.
It’s the one that’s built around you.
References
- Johnston R, et al. Running-related injury: A systematic review of risk factors and prevention strategies.
- American College of Sports Medicine (ACSM). ACSM’s Guidelines for Exercise Testing and Prescription.
- World Health Organization. Physical Activity Guidelines.
