By Sophie Fitt
You’re ready to start running — or maybe you’re starting back after a break.
It’s exciting. New shoes. Fresh kit. A reset button.
But here’s the truth: the first three months will determine everything.
If you get them right, you build momentum, resilience, and confidence.
If you rush them, you’ll likely end up injured, frustrated, and back at square one.
Let’s do it properly.
Why Most Runners Get Injured
I’m a podiatrist, a run coach, and a runner.
I’ve been running for 25 years. For at least 20 of those, I’ve averaged over 100km per week. Yes, I’ve had minor niggles — but I’ve never had more than 12 weeks off running at one time, and those breaks were due to pregnancy and postpartum recovery.
Over the years I’ve learned from:
-
20 years of consistent personal training
-
15 years working with runners in clinic
-
10 years coaching runners of all levels
-
Countless running books, podcasts and research
And here’s what I see again and again:
Most runners start out — or rush back — way too aggressively.
An aggressive approach almost always leads to injury.
It might be:
There are 6–8 common overuse injuries that show up repeatedly when runners try to do too much, too soon.
The pattern is predictable.
The Instant Gratification Trap
We live in a world that craves fast results.
You get excited.
You buy great shoes.
You invest in premium SA1NT Layers compression gear.
You skip the snooze button.
You head out the door.
Week one: 3–4 runs.
Week two: 3 runs.
Week three: 5 runs.
Then a busy week.
Then you push again.
And then — BHAM.
Something hurts.
The cycle repeats.
What’s missing? The process.
Before You Start Running
Before you even think about increasing pace or distance, set yourself up properly.
1. Commit to Training
Schedule your runs like appointments. Non-negotiable.
2. Get the Right Shoes
Fit matters more than hype.
3. Wear Quality Kit
Comfortable, supportive gear helps you move well and recover better. Technical compression and breathable layers can improve muscle support and reduce irritation.
4. Address Niggles Early
See a physio, podiatrist, osteopath or myotherapist if something doesn’t feel right.
5. Women: Check Your Core & Pelvic Floor
If you’ve ever been pregnant — even years ago — see a pelvic health specialist. Core and pelvic floor function matters enormously for injury prevention and long-term running success.
Walk Before You Run
As babies, we crawl before we walk.
We walk before we run.
Running is no different.
Start here:
-
Walk 30 minutes
-
Build to 40 minutes
-
Then 45 minutes
-
Then 50 minutes
Once you can briskly walk 50 minutes comfortably — your body is ready.
But don’t suddenly go for a 5km run.
Instead:
Week 1
Walk 30 minutes.
Within that 30 minutes, include 6 x 45-second run intervals.
Yes, that’s it.
It might feel boring. Good.
Week 2
Walk 30 minutes.
Include 6 x 60-second run intervals.
From there:
No hero sessions.
No sudden jumps.
The Golden Rule: 3 Runs Per Week
Run three times per week:
-
Two weekday sessions
-
One weekend session
Not four.
Not two.
Not seven.
Not zero.
Three. Every week.
Consistency beats intensity.
The Long Game
Starting slowly isn’t weakness.
It’s strategy.
This is how you build toward:
Without injury.
Without burnout.
Without frustration.
This approach builds:
Running is not about proving something in week one.
It’s about showing up in month six.
Run Smart. Train Strong.
Whether you're returning after time off or starting from scratch, the first three months are about discipline, patience, and intelligent progression.
Invest in your body.
Support it properly.
Respect the process.
That’s how you build something that lasts.
About Sophie Fitt
Sophie Fitt is the Founder of SheFitt Run Coaching and a practicing podiatrist at Fitzroy Foot and Ankle Clinic.
She has run 2:42:45 for the marathon and 1:17:45 for the half marathon.
SHOP SA1NT MOTO
Starting Out or Starting Back: How to Nail Your First 3 Months of Running Training by Sophie FItt
By Sophie Fitt
You’re ready to start running — or maybe you’re starting back after a break.
It’s exciting. New shoes. Fresh kit. A reset button.
But here’s the truth: the first three months will determine everything.
If you get them right, you build momentum, resilience, and confidence.
If you rush them, you’ll likely end up injured, frustrated, and back at square one.
Let’s do it properly.
Why Most Runners Get Injured
I’m a podiatrist, a run coach, and a runner.
I’ve been running for 25 years. For at least 20 of those, I’ve averaged over 100km per week. Yes, I’ve had minor niggles — but I’ve never had more than 12 weeks off running at one time, and those breaks were due to pregnancy and postpartum recovery.
Over the years I’ve learned from:
20 years of consistent personal training
15 years working with runners in clinic
10 years coaching runners of all levels
Countless running books, podcasts and research
And here’s what I see again and again:
Most runners start out — or rush back — way too aggressively.
An aggressive approach almost always leads to injury.
It might be:
A sore Achilles
Plantar heel pain
Pain at the front of the knee
Tight hamstrings
That “pain in the butt” — the top of the hamstring tendon near the pelvis
There are 6–8 common overuse injuries that show up repeatedly when runners try to do too much, too soon.
The pattern is predictable.
The Instant Gratification Trap
We live in a world that craves fast results.
You get excited.
You buy great shoes.
You invest in premium SA1NT Layers compression gear.
You skip the snooze button.
You head out the door.
Week one: 3–4 runs.
Week two: 3 runs.
Week three: 5 runs.
Then a busy week.
Then you push again.
And then — BHAM.
Something hurts.
The cycle repeats.
What’s missing? The process.
Before You Start Running
Before you even think about increasing pace or distance, set yourself up properly.
1. Commit to Training
Schedule your runs like appointments. Non-negotiable.
2. Get the Right Shoes
Fit matters more than hype.
3. Wear Quality Kit
Comfortable, supportive gear helps you move well and recover better. Technical compression and breathable layers can improve muscle support and reduce irritation.
4. Address Niggles Early
See a physio, podiatrist, osteopath or myotherapist if something doesn’t feel right.
5. Women: Check Your Core & Pelvic Floor
If you’ve ever been pregnant — even years ago — see a pelvic health specialist. Core and pelvic floor function matters enormously for injury prevention and long-term running success.
Walk Before You Run
As babies, we crawl before we walk.
We walk before we run.
Running is no different.
Start here:
Walk 30 minutes
Build to 40 minutes
Then 45 minutes
Then 50 minutes
Once you can briskly walk 50 minutes comfortably — your body is ready.
But don’t suddenly go for a 5km run.
Instead:
Week 1
Walk 30 minutes.
Within that 30 minutes, include 6 x 45-second run intervals.
Yes, that’s it.
It might feel boring. Good.
Week 2
Walk 30 minutes.
Include 6 x 60-second run intervals.
From there:
Increase run intervals gradually
Decrease walking gradually
Build little by little
No hero sessions.
No sudden jumps.
The Golden Rule: 3 Runs Per Week
Run three times per week:
Two weekday sessions
One weekend session
Not four.
Not two.
Not seven.
Not zero.
Three. Every week.
Consistency beats intensity.
The Long Game
Starting slowly isn’t weakness.
It’s strategy.
This is how you build toward:
A strong 10km
A confident half marathon
Maybe even a marathon
Without injury.
Without burnout.
Without frustration.
This approach builds:
Confidence in your body
Excitement in your progress
A genuine passion for running
Running is not about proving something in week one.
It’s about showing up in month six.
Run Smart. Train Strong.
Whether you're returning after time off or starting from scratch, the first three months are about discipline, patience, and intelligent progression.
Invest in your body.
Support it properly.
Respect the process.
That’s how you build something that lasts.
About Sophie Fitt
Sophie Fitt is the Founder of SheFitt Run Coaching and a practicing podiatrist at Fitzroy Foot and Ankle Clinic.
She has run 2:42:45 for the marathon and 1:17:45 for the half marathon.