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Novice Running Plan & Advice

Running is one of the most participated sports activities around the world, with Australia at the forefront of this. There are numerous health benefits from running, including mental and physical impacts. Recreational runners have been shown to live longer (1), and have less joint injury in areas such as the knees (2, 3).

In the current climate, with reduced access to gyms, fitness clubs and more, running has been booming. If you haven't started running, or haven't run for awhile, but are keen to get started, read on for some tips and advice.

For those looking to get back into running, I'm currently putting up a 0-5km run plan on the Physiosports Brighton website. The link is here:

I have also completed a number of previous running articles which may provide useful when looking for further information, recommendations and knowledge. See below:


  1. Lee, D. C., Brellenthin, A. G., Thompson, P. D., Sui, X., Lee, I. M., & Lavie, C. J. (2017). Running as a key lifestyle medicine for longevity. Progress in Cardiovascular Diseases, 60(1), 45-55.

  2. Hansen, P., English, M., & Willick, S. E. (2012). Does running cause osteoarthritis in the hip or knee?. PM&R, 4(5), S117-S121.

  3. Alentorn-Geli, E., Samuelsson, K., Musahl, V., Green, C. L., Bhandari, M., & Karlsson, J. (2017). The association of recreational and competitive running with hip and knee osteoarthritis: a systematic review and meta-analysis. journal of orthopaedic & sports physical therapy, 47(6), 373-390.

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