08/05/2026
🏃 Runner Checklist: Tips From Your Physio
Whether you’re training for your first 5K, getting back into running, or preparing for race season, a little preparation goes a long way!
Before you hit the pavement, check these off:
☑️ Warm up properly
Dynamic movements like leg swings, walking lunges, and gentle jogging help prepare your body for movement.
☑️ Wear the right shoes 👟
Make sure your shoes fit well, provide the support you need, and aren’t past their prime.
☑️ Increase mileage gradually
Avoid doing too much too soon — your body needs time to adapt.
☑️ Strength train 💪
Strong hips, glutes, and core muscles help support your running and reduce injury risk.
☑️ Listen to your body
Soreness is normal. Pain that changes your stride or doesn’t improve shouldn’t be ignored.
☑️ Recover like it’s part of training
Sleep, hydration, mobility, and rest days all play a role in keeping you moving.
Ready to get back to running, prevent an injury, or improve your performance? Our team can help you stay strong and active.