Exchanging it all in January and beyond

The team at Life Made Simple Physiotherapy hopes that 2026 has started well for you.

As the New Year arrives, many people feel motivated to lace up their trainers and set a resolution to start running or improve their overall fitness. Running is an excellent way to boost cardiovascular health, improve mood, and build strength, but as physiotherapists we often see what can happen when enthusiasm outpaces preparation. Sudden increases in activity can place stress on muscles, tendons, and joints that may not yet be conditioned for impact, increasing the risk of common issues such as shin splints, Achilles tendinopathy, or knee pain. The key to long-term success is starting gradually and allowing your body time to adapt.

From a physiotherapy perspective, a structured and progressive approach is essential. This might involve a walk-run programme, gradually increasing running intervals while monitoring how your body responds. Strength and conditioning exercises for the glutes, calves, and core can help improve load management and running biomechanics, reducing strain on vulnerable tissues. Mobility work, particularly around the hips and ankles, also plays a role in achieving efficient movement patterns and lowering injury risk. Listening to early warning signs such as persistent soreness or stiffness is crucial, as pain is often a signal that tissues are being overloaded.

Getting fit isn’t just about movement; recovery is equally important. Adequate sleep supports tissue repair and neuromuscular adaptation, while rest days allow the musculoskeletal system to recover from repetitive impact. Cross-training activities such as cycling or swimming can maintain cardiovascular fitness while reducing joint load. If you’re new to exercise or returning after a long break, a physiotherapy assessment can help identify individual risk factors and ensure your New Year goals are realistic and sustainable.

Nutrition also plays a vital role in supporting a new running routine. Fiona Hayers, Nutritional Therapist, emphasises that fuelling your body correctly can enhance performance and recovery. Adequate protein intake supports muscle repair, while carbohydrates provide the energy needed for training sessions. Micronutrients such as iron, calcium, and vitamin D are important for oxygen transport and bone health, particularly for runners increasing their mileage. Staying well hydrated also helps with muscle function and overall performance.

Ultimately, a New Year’s resolution to start running should be viewed as a journey rather than a quick fix. By combining gradual training progression, physiotherapy-led strength and mobility work, and sound nutritional support, you can build a strong foundation for long-term fitness. Starting smart now can help you stay injury-free, motivated, and enjoying the physical and mental benefits of running well beyond January.

However you choose to spend the time ahead, we hope you have a good start to the New Year and the team look forward to helping you in 2026.

Contact Us 

We look forward to helping you with your physiotherapy, nutrition and massage needs in 2026. If you are interested in our services feel free to call us on 07309 272 555 or email Physio@Lifemadesimple.co.uk. Life Made Simple - expert physiotherapy in Guildford and Surrey.