How to Get Into Running and Stay Injury Free

A Better Approach to Keep Running Injury-Free

James Breese and Josh Kennedy share some great insights into how to get into running and staying injury-free. There are no two ways about it: The importance of starting slow when you’re new to running cannot be understated. Josh and James make a point of delving into the “how” of “starting slow”. They discuss the NHS “Couch to 5k” which they believe could possibly be too much too soon for beginner runners or people who haven’t been running for a while.

They share the Strength Matters methodology for determining whether you can and should be running and then also what to do if you are ready to run but want to avoid injury. Running is hard on the body but also one of the easiest ways to stay fit so it’s worthwhile getting into it the right way to ensure you stay in for the long haul.

Discussion points:

  • Are you ready to run?
  • Alternatives to get started (long term enjoyment)
  • What if you are ready to run?
  • Walk-Run Method
  • Heart Rate
  • Long and slow rather than short and fast
  • Running Footwear


Strength Matters System of Athletic Development

Fit over 30 Facebook Group

Strength Matters Website

Strength Matters Magazine

Strength Matters Instagram

Ready to Run Book

Couch to 5k

Maximum Aerobic Power Book

Vivo Barefoot Shoes

Strength Matters system of athletic development



“I’m a big fan of running. There’s a lot of people out there who don’t like running and that’s OK. I didn’t use to either, and then I realised I was making excuses all the time for not liking running ‘cause it’s bloody hard.” – James Breese


“Running is a very accessible sport… get a pair of shoes, get out for a run and there you have it. It’s cheap, you don’t have to sign up for anything, for those who are worried about going to the gym and being made fun of or whatever body issues you have, it’s wonderful, you’re on your own.” – James Breese


“That’s the thing, we’re not trying to say, don’t do running – we want to give you an alternative spin, to what the NHS [Couch to 5k] app – they don’t give you and things to think about, so we can help you keep running for as long as possible and enjoy it as well.” – James Breese


“The rate of injury with running is huge… Over 70% of recreational runners will have some sort of overuse injury in any 12 month period.” – James Breese


“Every time you take a step, particularly if you’re new to running. When you’re sprinting it’s five times your body weight going through your body with every step so on average it’s two and a half to three times your body weight going through every step that you take [when running].” – James Breese

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