A physio’s guide to healthy running in 2025

For many of us, a new year means new running goals. This year, we’re excited to shift our focus from simply avoiding injuries to empowering more people to become healthy and resilient runners in the new year with a healthy approach tor running. Embracing a lifestyle of healthy running goes beyond just logging miles; it encompasses having the vitality to conquer both the challenges of daily life and the demands of training, all while minimising the risk of injury and improving performance.

Healthy running is about ensuring that running not only enhances your physical well-being but also enriches your overall quality of life in a sustainable and fulfilling manner. In this blog post, our team of Bodyset RunFit experts has curated a list of their top tips to help you achieve your running goals while prioritisng your health and well-being. From optimising your training approach to incorporating essential recovery strategies, we’re here to support you on your journey towards becoming a stronger, happier, and injury-free runner.

Let’s make this year a transformative and rewarding one for all runners out there!

Top tips from our running physio experts

1. Run the majority of your runs at an easy pace to strike a balance in your training for optimal performance and injury prevention.
2. Take rest days and recovery weeks to allow your body to recover, preventing burnout and reducing the risk of injury.
3. Prioritise sleep for essential repair and recovery from exercise, avoiding fatigue that can impact form and lead to overcompensation.
4. Focus on nutrition by staying hydrated and fueling your body with nutritious foods to support your running performance.
5. Start with a proper warm-up routine, including dynamic stretches, to prepare your muscles and joints for the run.
6. Gradually increase mileage and intensity to prevent overuse injuries.
7. Incorporate cross-training activities to prevent overuse injuries and enhance overall fitness.
8. Consider a personalised physio-led running assessment, like our head-to-toe Bodyset RunFit assessment and gait analysis, designed to optimise your running performance without risking injury.
9. Seek professional physio advice if you experience persistent pain or discomfort during running.
10. Enjoy the journey and set realistic goals to stay motivated and consistent with your running routine.

Whether you’re planning to run your first 5k or setting your sights on a new marathon personal best, we’re here for it. Let’s make this year a healthy and injury-free one!