How to Start Running Safely: A Beginner’s Guide

Running has taken over Singapore, from casual joggers along East Coast Park to the surge of race sign-ups; it’s clear that running is more than just a trend. It’s accessible, requires little equipment, and offers a host of benefits for both body and mind. But like any form of exercise, starting out the wrong way can lead to injury, burnout, or simply falling out of love with it before you’ve really begun.
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If you’re new to running (or getting back into it after a long break), here’s how to build a safe, sustainable routine that keeps you progressing while minimising risk.
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1. Warm Up Properly Before You Run

One of the biggest mistakes beginners make is skipping the warm-up. Running might feel like it’s just “get up and go”, but preparing your body is crucial for performance and injury prevention.
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Instead of static stretching, focus on dynamic warm-ups that activate the muscles you’ll use while running. Think:

• Leg swings (front-to-back and side-to-side) to open up your hips.
• Walking lunges to prime your glutes and quads.
• High knees or butt kicks for blood flow and activation.
  
  

Five minutes of movement is all it takes to fire up your muscles, increase joint mobility, and make those first few steps of your run feel smoother.

2. Nail the Basics of Running Form

Running is natural, but that doesn’t mean everyone runs with efficient form. Poor mechanics can place excess stress on your joints, especially the knees and lower back. Our physiotherapists often highlight three key points for safe running form:

• Posture: Keep your chest tall, shoulders relaxed, and core gently engaged. Avoid slouching or arching your back.
• Foot strike: Aim to land softly under your centre of mass, rather than reaching out with your heels. This reduces impact and improves efficiency.
• Cadence: Many new runners overstride. A slightly quicker step rate (around 170–180 steps per minute for most people) can reduce strain and make your stride feel lighter.
  
  

Small tweaks to your form can make a big difference to how comfortable and efficient your run feels.

3. Train Smart with Zone 2 Running

Here’s where most beginners go wrong: they run too hard, too soon. Every run turns into a “push”, and before long, fatigue or injury sets in. The secret to sustainable progress? Zone 2 running.

Zone 2 refers to a low-intensity level of effort, roughly 60–70% of your maximum heart rate. You should be able to carry on a conversation while running at this pace.

Why does this matter?

• It builds your aerobic base, meaning your body becomes more efficient at using oxygen.
  
• It improves endurance without excessive strain on your joints and muscles.
  
• It makes running more enjoyable, because you’re not constantly gasping for air.
  
  

Start by making 80% of your runs Zone 2, and save harder sessions (sprints or hills) for later, once you’ve built a solid foundation.

Final Thoughts

Running can be one of the most rewarding forms of exercise, simple, freeing, and adaptable to any lifestyle. But the key to staying consistent is starting smart: warm up properly, focus on efficient form, and embrace the power of Zone 2 pacing.

At Fit Pound, our physiotherapists and personal trainers often work with clients who want to run pain-free and get stronger along the way. If you’d like guidance on building a safe running plan that supports your goals, we’d love to help.

Interested in a personalised training plan that actually works for your body? Book a free consultation today with us at Fit Pound and experience what balanced, effective training feels like.

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