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  • Q&A with Australian Health Practitioners

    How can I be running fit from only walking to doing the city to surf?

    I had an injury that is now healed and I'd love to run again.

    I was a self taught runner but would like to do it “properly” this time.

    How do I go about it?
  • Find a professional to answer your question

  • 4


    Stuart Donaldson

    Exercise Physiologist

    Accredited Exercise Physiologist with ESSA providing services to clients in the Hervey Bay region, including entitled DVA clients (Entitled Department of Veterans' Affairs clients may … View Profile

    Great question! Glad to hear you are back injury free.

    There are plenty of free running programs on the internet. Beginner programs can be found for all distances from 5k-marathon on

    Given your injury history, it is very important to follow a plan. This will include recovery days and easy weeks, which are very important for overall recovery (even elite athletes have easy weeks).

    Ensure you give yourself enough time (weeks) to train. This all depends on your current level. Be conservative, start at an easy level and build gradually. 10% a week increase is the general rule of thumb, though individuals may be able to handle more or less of an increase.

    Also, get yourself fitted with a pair of good running shoes. Seeing a podiatrist or a good shoe shop or running shop (I suggest Athlete's Foot or inTraining). Best investment you can make, especially if you are looking to do an event and train seriously.

    Good luck.

  • Jack Cowled


    After treating a range of professional and amateur athletes in Scotland, Jack Cowled has returned to become LiveActive’s dedicated sports chiropractor. Jack's long history of … View Profile

    Thanks for your question.

    Returning to exercise from injury is always a daunting process, however with the right mentality and training program, you can be back to running within a few weeks to months,
    depending on the severity of the injury.

    Often when we have periods of absence from training, joints, ligaments and muscles can begin to stiffen leading to a decrease in mobility. Before re-starting a running program you should undergo a Functional Movement Screen to determine any areas which could slow your progression or become injured during training. This can be completed by your local Sports Chiropractor, Physiotherapist or Exercise Physiologist.

    Once the results of this screen have been tabulated, your health professional can recommend a Rehabiltation program focusing on increasing mobility and decreasing the likelihood of further injury, as well as progressively increasing your running distance and intensity.

    It's important to start slow with mobility exercises and stretching routines, before working up to fast walking and light jogging. 

    It is recommended that you see a Biomechanical Podiatrist as well. Your running shoes must be properly fitted to stand up to the forces your feet will undergo during the race, and a Biomechanical Podiatrist will be able to analyse your gait and determine areas of concern.

    A nutritional plan will contribute greatly to your success. Ensure you do not neglect your diet, as this is what will fuel your body and all its muscles during the run, and will also aid in recovery after tough training sessions. 

    If you have any further questions please don't hesitate to contact me

    Jack Cowled
    Sports Chiropractor
    Live Active Clinic - Annandale

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