Written by Jess Greenaway

Don’t Just Run – Run Strong

In part 1 of my runnings series, Running Doesn’t Have to Be Hard, I shared the key benefits of running and some important factors that support long-term success. In this second instalment, I’ll walk you through the basics that will help you train smarter, run stronger, and stay injury-free. Read on to learn more beginner running tips.

Taking off for your first run

When you’re starting out, it can be easy to overthink things. With so much information out there—from gear to warm-ups, running technique, strength training, and recovery—it can quickly feel overwhelming. So, like many people, you might just throw on your shoes, walk out the door, and start running.

No warm-up. No plan. And unfortunately, a much higher risk of injury.

Let’s pull it back to the basics so we can set you up for a sustainable and enjoyable running routine.

The Gear

Running Shoes

Walk into a running store or scroll online and you’ll find an overwhelming number of options: carbon-plated, max-cushion shoes, barefoot shoes. The key is finding what works for:

• • Your foot shape and stride

  • The type of running you plan to do (e.g. 5ks, regular runs vs. half or full marathons)

  • The terrain (road, trail, treadmill)

Recommendations are a great place to start, but no one shoe fits all. Find a store where you can try different pairs, maybe even test them on a treadmill. And if you’re just getting started, don’t stress about buying the latest “super shoe.” Focus on comfort and support.

Having the right pair—and replacing them when worn out—can significantly reduce your risk of injuries like shin splints.

Running Watch or Tracker

A running watch—or any device that tracks time, distance, and pace—can be a great motivational tool. While phones can do the job, they can feel bulky. A lightweight watch might be a worthwhile investment.

And of course, there’s an app for everything: Strava, Garmin, Nike Run Club, Runna… the list goes on. Some include training programs, while others focus on tracking. Choose one that suits your needs and motivates you (and getting the kudos on Strava can be a nice bonus!).

Warm Up – Don’t Skip It

Yes, we all can be guilty of skipping the warm up, but warming up is one of the most underrated ways to improve your running and reduce injury risk.

A good warm-up:

• • Gradually raises your heart rate and increases blood flow

  • Activates the muscles and joints you’ll be using through dynamic stretches and activations

  • Primes your nervous system for performance

Skipping it can lead to tight muscles, poor movement patterns, and a higher chance of niggles or strains.

Want a simple warm-up to follow?

I’ve put together a quick dynamic warm-up video to show you what I like to do before heading out for a run. Watch it here.

Why Strength Training Matters

You’ve got your gear, your warm-up is locked in and your running routine is taking shape. Now it’s time to add a key ingredient: Strength training. And yes, it’s important.

Here’s why it’s essential:

🛡️ Injury Prevention
Stronger muscles, tendons, and ligaments provide better support for joints and help your body handle the repetitive impact of running.

⚡ Improved Power & Speed
Lower body strength exercises like squats, deadlifts, and lunges build explosive strength through your glutes and hamstrings—making you a more efficient runner. Transferring to stronger push-offs, better stride efficiency, and faster running.

🧍 Better Stability & Form
A stronger core helps you maintain posture throughout your runs. And better single-leg balance help you maintain good form, especially when fatigue sets in.

Adding just two strength sessions per week can make a noticeable difference in your endurance, resilience, and overall performance.

What Should Runners Strengthen?

Here’s a breakdown of key areas and sample exercises:

• • Quads: Bodyweight or goblet squats, back/front squats
  • Hamstrings (Posterior Chain): Romanian or conventional deadlifts, hamstring curls (banded or machine), isometric holds, single-leg deadlifts
  • Glutes: Glute bridges, side-lying clams, wall glute holds/activations
  • Lower Legs: calf raises, tibialis raises, plyometric hops
  • Adductors: copenhagen holds and raises
  • Core: dead bugs, plank shoulder taps, side planks and side lifts
  • Upper Body: push-ups, row variations (rings, dumbbell, barbell)
  • Pull-ups or chin-ups

A full program would be a whole article on its own—but this list gives you a solid place to start.

Staying Motivated

Brisbane winter is perfect for running weather – cooler mornings and crisp air. If you’ve been thinking about starting, now’s the time.

And remember: Your journey is your own. Don’t worry about being the slowest. Don’t compare your runs to others. If your goal is to run 5km, focus on building consistency and being able to run that distance, not how fast you can do it. And celebrate your milestones.

Consider joining a local run club too. Even if you don’t run the same pace, sharing the experience and post-run coffee makes it more fun and sustainable.

Coming Up Next

Originally, I thought this would be a two-part series… but I’ve got more to share! So keep an eye out for part 3.

Thanks for reading and happy running! And if you are looking for a run club, come say hi at our next West End Strength Run Club Catch Up.