The Science of Running: From Your First 5K to Advanced Tech - Insights from the Innersight Podcast #20
- InnerSight AI
- Mar 17
- 11 min read
How to Start Running in 2025
To unpack this topic, we sat down with Hannes Swanepoel, a returning guest and biokineticist who specialises in running-related injuries and conditioning. Based in Durbanville and Cape Town city centre, Hannes has worked with runners for nearly a decade and has some key advice for anyone eager to hit the road.
Why So Many New Runners Get Injured
February tends to be the busiest month, not because of marathons, but because of injuries. With the New Year comes motivation, good weather, and free time: the perfect storm for people to suddenly start running after months (or years) of inactivity.
The problem? Many underestimate how taxing running is on the body. Every stride you take generates impact forces of four to eight times your body weight, especially at higher speeds or on tougher terrain. That’s a lot of stress on your muscles, joints, and tendons, particularly if you’re untrained.
It’s similar to strength training: you wouldn’t walk into a gym and try to bench press 100kg on day one. Yet that’s exactly what many do with running, attempting a 5K from the get-go without the foundational strength or conditioning to support it.
Running Load: What Your Body Can Actually Handle
Hannes introduces an important concept: “running load.” This refers to the stress your body experiences during running: a combination of intensity (how hard you're pushing) and volume (how far or how long you're running).
Imagine a graph:
Low intensity and low volume = low risk.
High intensity and/or high volume = higher risk, especially if your body isn’t ready.
Even a long hike can push you over your capacity if you’re not conditioned, just like lifting heavy weights without prep. And the older we get, the more intentional we need to be about gradually increasing that capacity.
How Should You Start Running Safely?
The golden rule? Start slow and low.
Don’t run before you can jog and don’t jog before you can walk comfortably and consistently. Here’s a simplified progression to consider:
Begin with walking. Get your joints moving and build basic endurance.
Introduce short jogs. Alternate between walking and light jogging.
Gradually increase duration and intensity. Add small increments weekly.
Focus on strength too. Conditioning your legs through strength training will help you absorb impact better and reduce injury risk.
It might feel slow but it’s far better than sitting out for weeks nursing an injury because you pushed too hard, too soon.
How to Start Running The Right Way: Building Strength, Endurance & Preventing Injury
When people decide to start running, one of the most common questions is, “Where do I even begin? Do I just run a kilometre and then increase distance each week?” It’s a good question, but the answer lies in understanding the deeper layers of what your body needs in order to run well and more importantly, run injury-free.
Step One: Strength Before Speed
Before diving into distance or pace, it’s essential to build the foundational strength that running demands. Your legs need to be strong enough to generate force and sustain impact over time. Running is a high-impact activity, every step sends forces through your joints and muscles, particularly your knees, hips, and ankles. Without adequate strength, your body simply can’t handle the load.
Step Two: Build Your Fitness – The Right Kind of Fitness
Fitness isn’t just about being able to move for a long time. It’s about training your body to produce energy efficiently for the task you’re doing. For running, that means training your aerobic system, the long-duration, low-intensity energy system, rather than the short-burst, high-intensity anaerobic system.
Think of it like this: Both a sprinter and a marathon runner are “fit,” but their fitness looks completely different. The sprinter needs high-intensity power over a short time, while the marathoner needs sustainable energy output over hours. You need to train the system that matches your goal.
Starting Right: Walking + Running Combo
Rather than going straight into 1 or 2 km runs, start with a structured walk-run method. A great starting point is a 5 km route, but don’t run the whole thing. Instead, walk for 4 minutes and run for 1 minute, repeating that cycle until you complete the distance. This keeps your heart rate in a manageable range while gently introducing your body to running.
Over time, and this is crucial, you reduce the walking intervals and increase the running ones. It can take 10 to 12 weeks to transition from walk-running to continuous running, and that’s perfectly fine. The body takes time to adapt.
Why So Slow? Because Impact Matters
Running can place up to 5–6 times your body weight of force on your joints. Walking, by comparison, is only about 2–2.5 times. By spending more time walking in the early stages, you’re giving your joints and muscles time to adapt and strengthen. That’s how you avoid injuries like runner’s knee, ITB issues, or tendon strain.
Avoiding the Common Mistake: Training Load Errors
Most running injuries stem from doing too much too soon; your training load exceeds your body’s capacity to absorb and recover from stress. Whether it’s ramping up your distance too quickly or not running often enough and then suddenly doing a long race, these load mismatches are the top culprits behind injuries.
That’s why gradual progression matters. If you've had previous injuries or imbalances, say an old ACL injury, your load tolerance may differ between joints. Your body will usually fail at its weakest point, so it's important to build strength in those areas and tailor your program accordingly.
Running Uses All Pillars of Fitness
At InnerSight, our Innersight One assessment focuses on the four pillars of fitness:
VO2 Max (endurance)
Strength
Flexibility
Stability
What we’ve noticed is that most people, particularly in their 40s have good strength and decent stability, but often struggle with endurance and flexibility. Running actually demands all four. It’s not just a cardiovascular workout, it requires strength, good biomechanics, joint mobility, and balance.
Strength vs Fitness: It’s Not Either/Or
Here’s the important distinction: being “fit” doesn’t mean your muscles and tendons are ready for running. You might have the cardiovascular endurance from cycling or gym workouts, but running loads your body differently. You still need to gradually condition your legs and joints to manage those specific stresses. That’s where a lot of people get caught; they think fitness is enough, but strength for load tolerance is equally critical.
Energy Systems: Your Body's Two Factories
A helpful analogy: imagine your body has two energy factories.
Factory 1 (Aerobic): Uses oxygen and fat as fuel — slow but sustainable energy production.
Factory 2 (Anaerobic): Uses glycogen/carbohydrates — fast energy, but limited supply and higher fatigue.
Most beginners rely heavily on Factory 2, making running feel exhausting. But the goal is to shift the load toward Factory 1, making running feel easier and more sustainable. That’s where zone 2 training comes in: low-intensity, longer-duration exercise that builds aerobic capacity and resilience.
The 80/20 Rule of Training
We often tell people: 80% of your training should be in the lower zones (aerobic), and only 20% should be higher intensity. This aligns perfectly with the run-walk method; slow, steady, patient progress builds a stronger, more efficient runner.
How to Choose the Right Running Shoes and Get Started with Running
When you’re starting a running journey, one of the first things you might think about is choosing the right pair of shoes. While the right shoes can make a difference, there’s a lot of confusion around what’s truly important, especially for beginners. So, how much do shoes really matter when you’re just starting out, and how should you approach this essential decision?
The Overemphasis on Shoes and Injury Prevention
One thing to remember is that shoes are not a one-size-fits-all solution to injury prevention. There is no definitive recipe that guarantees a pair of shoes will prevent running injuries. However, the idea that certain shoes can drastically reduce the risk of injury has been overemphasized in recent years. It's essential to note that the majority of runners, especially beginners, don’t need to worry too much about high-tech features or support structure in their shoes right off the bat.
That said, there are a few aspects of running shoes that can make a difference in reducing the risk of injury, especially when starting out.
Comfort is Key: The Best Metric for Beginners
The best way to choose a running shoe, especially for beginners, is by prioritizing comfort. Studies have shown that when your shoe complements your body's natural movement patterns, it allows you to run in your preferred movement path, which is the way your body naturally moves. When you run, your body selects the path of least resistance, and if the shoe fits well with that path, it will feel comfortable, and you’ll almost forget you’re wearing it.
If the shoe is uncomfortable, it could disrupt your body’s natural stride, overloading areas that haven’t been conditioned for running. This is often where injuries start to arise. So, the first step is simply finding a comfortable shoe that doesn’t feel like it’s changing the way you move.
Heel-to-Toe Drop: A Factor in Comfort and Injury Prevention
Another important factor to consider is the heel-to-toe drop, which is the difference in height between the heel and the forefoot of the shoe. Most road running shoes have a drop of around 8mm, but some shoes, like minimalist or zero-drop models, have no difference between the heel and forefoot.
If you switch from a shoe with an 8mm drop to a zero-drop shoe, you might place additional strain on your calves and Achilles tendons because they’re not used to the position. For someone new to running, this could result in discomfort or strain, making it more likely for injuries to occur.
The Simple Shoe Selection Process
For beginners, it’s recommended to go to a running store and try on five different shoes to see which one feels the most comfortable. Don't just stand in the shoes, run around in them. The store staff should allow you to test how the shoe feels while running, as this is a much better indicator of comfort than standing still. If you find a shoe that feels right, that’s likely the one to go with.
Carbon-Plated Shoes: Do They Matter for Beginners?
You may have heard about the hype surrounding carbon-plated shoes, like the Nike Vaporfly, which are said to improve running economy and performance by a few percentage points. However, unless you’re a seasoned runner looking to get more competitive, there’s no real need for carbon-plated shoes in your beginner phase.
For a beginner, a normal running shoe will be far more beneficial in the long run, offering better value, greater durability, and more comfort as you get started. Once you’ve gained experience and are running regularly, then it might be worth considering carbon-plated shoes for performance enhancement.
Is a Running Evaluation Necessary for Beginners?
If you’re serious about getting into running and want to maximize your performance and minimize the risk of injury, a running evaluation can be highly beneficial. During a running analysis, we look at your biomechanics to assess any weak areas that may impact your running efficiency or cause discomfort.
The assessment will examine factors like your foot mechanics, posture, strength, and movement patterns to ensure you’re running as effectively and safely as possible. It’s also an excellent opportunity to discuss your training load and ensure that you’re gradually building your stamina without overdoing it.
Even as a beginner, having a running evaluation can help you avoid common mistakes, especially in the early stages when you’re still adapting your body to regular running.
The Basics of a Running Assessment
At the beginning of any running assessment, it's important to have a conversation about your running background. We start with a chat to understand your running history: how often you run, your typical paces, recovery patterns, and whether you engage in other sports.
Knowing where you currently stand allows us to identify your goals and help map out a clear strategy for improvement. After the discussion, the assessment moves into evaluating your running mechanics and conditioning. We focus on mobility, strength, and flexibility, which are key elements in understanding your running performance.
Mobility and Flexibility: Striking the Right Balance
When it comes to running, certain joints like the hips and ankles need to be sufficiently mobile. However, being too flexible can actually decrease your running efficiency and increase your injury risk. Hypermobile runners often experience less elastic recoil in their legs, which could lead to inefficient running mechanics. This is why leg spring stiffness (or vertical stiffness) plays a significant role in performance. A stiff leg spring helps store and release energy efficiently, much like the way an elastic band functions when stretched and recoiled. If you're too flexible, your muscles work harder to compensate for the lack of elasticity in your tendons, leading to higher injury potential and less efficient running.
We test flexibility and mobility to find the optimal range for each individual, ensuring they have enough mobility to run smoothly without compromising leg stiffness.
Strength Testing: Identifying Weak Links
A runner’s strength is a critical part of the equation. We focus on testing the muscles that play a significant role in running, such as the calves, quads, hamstrings, and glutes. However, it's important to note that isolated muscle strength isn't always predictive of running performance. The key is looking for any imbalances or compensations in muscle usage.
For instance, many runners over-rely on certain muscle groups, like their knees, while underutilizing others, such as their hips. By strengthening weak areas and correcting compensations, we can improve efficiency and reduce the risk of injury.
Advanced Technology: Tracking Performance with Data
Our assessment process incorporates the use of advanced tools to measure performance in real time. We use dynamometers for strength testing, along with video analysis to assess running gait. A key part of our evaluation involves running on a treadmill where we place sensors on your shoes and lower back. These sensors capture detailed data on foot motion and forces that occur with each stride. We also use accelerometers and gyros to measure forces, speed, and movement patterns.
The data is analyzed in combination with video footage, allowing us to identify specific issues like overstriding, knee angle, or narrow stance. From there, we provide recommendations to improve running form and increase efficiency, such as adjusting your cadence or incorporating strengthening exercises.
Injury Prevention and Performance Improvement
Our assessments are not just about identifying weaknesses, they're designed to prevent injuries while enhancing performance. Though biomechanics are not always predictive of injury, certain movement patterns can increase your susceptibility. For example, certain types of overuse injuries, like ITB (iliotibial band) syndrome, can be linked to running mechanics such as overstriding or knee rotation. By adjusting running form early on, you can minimize the risk of injury down the road.
The Role of Footwear
A common question many runners ask is, “When should I replace my running shoes?” The answer isn’t one-size-fits-all. Some runners can run comfortably in shoes that have logged hundreds of kilometers, while others may need to replace their shoes more frequently. The key is making sure your shoes offer adequate support and cushioning.
For beginners, it’s often fine to start with any comfortable running shoes, but as your running progresses, investing in a shoe suited to your gait and needs becomes increasingly important. In cases of injury, we also pay special attention to how shoes might be affecting your running mechanics. A thorough assessment can help you find the right shoes based on your running form and injury history.
Trail Runners vs. Road Runners: Understanding the Differences
Another area of interest is the distinction between trail runners and road runners. While both types of runners experience similar injuries, such as ITB syndrome, the causes often differ. Trail runners are more prone to acute injuries, such as ankle sprains, due to the uneven terrain. On the other hand, road runners typically deal with overuse injuries from repetitive impact forces on hard, flat surfaces.
The type of terrain you run on can also affect your running experience and injury risk. Some runners find that the softer, varied surfaces of trail running reduce the impact on their joints, while others may experience flare-ups of injuries due to the instability of trail surfaces. By understanding how different running environments affect your body, we can tailor your training approach to minimize risk and optimize performance.
Why Running Assessments Matter
Whether you're a seasoned marathoner or just starting your running journey, a comprehensive assessment can provide invaluable insights. It's not just for elite athletes, it’s for anyone who wants to run smarter, longer, and injury-free. With the right knowledge, you can adjust your training, prevent injuries, and enhance your overall running performance.
At the end of the day, it’s all about getting moving and staying active. Running is a great way to maintain physical health, and it doesn’t require fancy equipment or expensive memberships, just a good pair of shoes and the willingness to start. But if you’re serious about your running, an assessment can help ensure you’re doing it right from the get-go.
If you’d like to learn more or schedule an assessment, feel free to visit Hannes’ website at www.runningsmart.co.za or send him an email at hannes@runningsmart.co.za
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